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What Supplements Should I Take for Muscle Growth? And When?

What Supplements Should I Take for Muscle Growth? And When?

Azarlia Adams

When it comes to lifting weights, supplements can play a crucial role in helping you build muscle, improve recovery, and enhance overall performance. But with so many options available, knowing what to take and when can be overwhelming. Let’s break it down the top supplements for weightlifters so you can build the ultimate supplement stack.

If your goal is muscle growth, the following supplements are essential:

Protein Powder

Protein is the foundation of muscle repair and growth. The best protein powder for you depends on your goals and dietary needs. The top 3 types of protein are:

  • Whey Protein Isolate: Fast-absorbing, ideal post-workout, generally a bit more expensive than whey protein blends. (Shop Isolate Protein)
  • Whey Protein Concentrate: Balanced absorption, great for any time use and first-timers, great value for money. 
  • Plant-Based Protein: This type of protein is suitable for vegans or anyone with dairy allergies. The most common plant-based blends are pea, rice, peanut, and hemp protein.
  • When to take protein? Protein powders can be taken before or after workouts or as a snack. 

Learn more about the types of Protein. Read Blog: Best Protein Powders for Muscle Gain

Creatine Monohydrate

One of the most researched supplements, creatine, enhances strength, power, and muscle size by increasing ATP production. Many types of creatine are available, but the most common are creatine monohydrate and micronised creatine monohydrate. Micronised creatine monohydrate is a finer type of creatine, absorbed faster than regular creatine monohydrate. Both provide the same benefits of strength, power, and muscle size.

  • Best for: Strength, size, and recovery
  • How to take it: 3-5g daily, with or without food (Shop Creatine)

Learn more about the types of creatine. Read Blog: Is creatine worth taking for lifting?

Branched-Chain Amino Acids (BCAAs)

BCAAs, or branched-chain amino acids, help your muscles recover and lower muscle breakdown. This is especially true during intense training or workouts without food. Your body needs these three important nutrients: leucine, isoleucine, and valine. Many athletes and fitness fans use BCAA supplements for recovery and performance.

  • Best for: Preventing muscle loss and improving endurance
  • How to take it: Sip during or after workouts (Shop BCAAs)

Learn more about the types of  Amino Acids. Read Blog: Do I Need BCAAs If I Already Take Protein?

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