The Best Supplements for Enhancing Muscle Strength

Here, we take a quick look at the scientific evidence supporting the use of supplements like creatine, whey protein, and essential amino acids (EAAs) for enhancing strength, muscle size, body composition, recovery, and athletic performance. You'll also find links to popular supplements, along with ratings out of five based on the experiences of thousands of users. 

The Best Supplements for Muscle Strength

There's extensive scientific evidence that supplements like creatine, whey protein, EAAs, and beta-alanine can improve strength when combined with weight training:

Creatine Monohydrate

A systematic review and meta-analysis of randomised controlled trials (RCTs), including a number of long-term studies, indicates that creatine supplementation significantly enhances skeletal muscle strength in older adults (Dos Santos et al., 2021). The studies analysed generally involved participants consuming a daily dose of 5 to 20 grams of creatine monohydrate. 

Popular creatine supplements include:

• Creatine Gummies (Amazon) (average rating: 4.44/5) – Lemon-flavoured gummies, each with 0.5 grams of creatine
• Creatine Monohydrate Tablets (Amazon) (average rating: 4.4/5) – Unflavoured tablets, each with 1 gram of creatine
• Micronised Creatine Capsules (average rating: 4.59/5) – Unflavoured capsules, each with 0.7 grams of an especially pure form of creatine
• Micronised Creatine Powder (average rating: 4.64/5) – An unflavoured powder comprised of an especially pure form of creatine
• Creatine Monohydrate Powder (Amazon) (average rating: 4.6) – An unflavoured creatine powder

The International Olympic Committee also recognises that creatine supplementation can directly improve performance in strength and power events, help athletes train more intensely, increase lean body mass, and maintain muscle mass during periods of immobilisation following an injury (Maughan et al., 2018). 

Whey Protein Powder

A systematic review and meta-analysis of RCTs published in The Journal of Nutrition, Health, and Aging by Hou et al. (2019) concluded that whey protein powder significantly enhanced hand grip, leg extension, and leg press strength in older adults participating in resistance training. 

Calories and Macronutrients per 100 Grams of Whey Proteins from Bodybuilding Warehouse, Myprotein, and Optimum Nutrition* 

There's also evidence that plant-based proteins, such as brown rice protein powder (Joy et al., 2013), pea protein powder (Banaszek et al., 2013), and soy protein powder (Candow et al., 2006), can have a positive effect on strength. This is unsurprising given that they are similar to whey in terms of their protein content:

Calories and Macronutrients per 100 Grams of Brown Rice, Pea, and Soy Proteins from Bodybuilding Warehouse, Myprotein, and Sevenhills*

To gain insights into how you can use supplements like protein powders as part of a balanced diet that incorporates a range of whole foods, check out my articles on the supplements, diets, and best lifts of the strongest men in the world, including Mark Felix, Martins Licis, and Mitchell Hooper. 

Essential Amino Acids

An RCT published in The Journals of Gerontology by Markofski et al. (2019) discovered that EAA supplementation in older adults, when paired with aerobic exercise, resulted in enhanced muscle protein synthesis and increased strength.

Popular EAA supplements include:

• Impact EAA (Amazon) (average rating: 4/5) – a powder providing all essential amino acids (including lots of leucine), available in two flavours
• The EAA (average rating: 4.14/5) – a powder providing all essential amino acids (including lots of leucine) and with additional vitamins and minerals, available in four flavours
• The EAA Sample (average rating: 3/5) – as above, but a small and very inexpensive sample
• My Vegan EAA (average rating: 4.17/5) – a vegan powder providing all essential amino acids (including lots of leucine), available in a couple of flavours

Popular Branched-Chain Amino Acids (BCAAs) include:

• Essential BCAA 2:1:1 Powder (average rating: 4.18/5) – a powder providing leucine, isoleucine, and valine in a 2:1:1 ratio, available in various flavours
• Essential BCAA 4:1:1 Powder (average rating: 4.29/5) – as above, but with a 4:1:1 ratio
• Vegan BCAA Powder (average rating: 4.36/5) – a vegan powder providing leucine, isoleucine, and valine in a 2:1:1:ratio, available in "unflavoured"
• Vegan BCAA Sustain Sample (average rating: 4.6/5) – a small and very inexpensive sample providing leucine, isoleucine, and valine in a 2:1:1 ratio, available in various flavours

One way in which EAA and BCAA supplements may increase strength is by increasing energy levels, which is discussed in my article on the benefits of BCAAs for professional athletes. 

Beta-Alanine

In one study (Maté-Muñoz et al., 2018), beta-alanine supplementation (6.4 grams per day) was linked to significantly greater strength gains over a five-week resistance training programme compared to those taking a placebo, as evidenced by improvements in exercises like the one-rep max back squat.

You might also like my article comparing beta-alanine and BCAAs, which looks at evidence from human studies relating to how these popular supplements can help with fitness goals like increased strength and endurance. 

The Best Supplements for Muscle Growth

Scientific research indicates that whey protein powder and essential amino acids not only increase strength but also function as muscle-building supplements: 

Whey Protein Powder

An RCT published in The American Journal of Clinical Nutrition by Mertz et al. (2021) found that daily supplementation with 40 grams of whey protein powder significantly enhanced muscle gain in older adults when combined with resistance training. A range of plant-based protein supplements can also help with building muscle. 

If you're interested in protein-rich foods, you might like my article comparing eggs and whey protein. 

Essential Amino Acids

A study published in The Journal of Nutrition, Health & Aging by Negro et al. (2019) showed that EAA supplementation significantly increased lean mass in healthy older women, effectively countering age-related muscle loss.

The Best Supplements for Lean Muscle Mass

Unsurprisingly, some of the sports supplements that increase strength and the size of muscle cells also promote lean muscle mass:

Whey Protein Powder

A systematic review and meta-analysis of RCTs published in the British Journal of Sports Medicine by Morton et al. (2018) found that protein supplementation, when combined with resistance exercise, significantly increased fat-free mass (lean muscle mass) in individuals over 45 years of age. The studies included in the analysis utilised supplements such as whey protein powders, casein protein powders, and two types of vegan protein powders (pea powders and soy powders).

Essential Amino Acids

In a study investigating the impact of BCAA supplementation paired with intense resistance training and a calorie-restricted diet on body composition, 17 resistance-trained males were split into two groups: one receiving 14 grams of BCAA daily and the other a carbohydrate (CHO) supplement over an 8-week period. The results showed that the BCAA group preserved their lean mass while losing fat, whereas the CHO group experienced a reduction in both lean mass and total body mass (Dudgeon et al., 2016).

The Best Supplements for Muscle Recovery

Creatine Monohydrate

A systematic review and meta-analysis by Jiaming and Rahimi (2021) found that creatine supplementation significantly lowers creatine kinase (CK) concentrations, indicating its effectiveness in reducing exercise-induced muscle damage and aiding muscle recovery, particularly within 48 to 96 hours post-exercise. The study also suggested that creatine is more effective than passive recovery in reducing muscle damage and improving muscle function after intense exercise.

Whey Protein Powder

A systematic review and meta-analysis of 13 RCTs by Davies et al. (2018) found that whey protein significantly aids in the restoration of contractile function within 24 to 96 hours post-workout, demonstrating its effectiveness for post-workout recovery. Additionally, there is evidence that other protein powders, such as soy protein powder (Kritikos et al., 2021), brown rice protein powder (Joy et al., 2013), and pea protein powder (Loureiro et al., 2023), can also facilitate recovery. 

Whey is considered a very high-quality protein due to its comprehensive profile, though other protein powders, such as casein protein powder, have comparable profiles.  

Essential Amino Acids

A double-blind study published in the Journal of Physical Therapy Science by Matsui et al. (2019) found that consuming an EEA supplement with a lot of the amino acid leucine significantly reduced serum creatine phosphokinase (CPK) activity, a marker of muscle tissue damage. This suggests that leucine-enriched EAA supplements can help attenuate muscle damage and enhance muscle recovery, which may reflect how leucine can promote muscle protein synthesis (Garlick, 2005) and limit muscle protein breakdown (Layman, 2002). 

You might also like my article comparing BCAA and EAA supplements. 

Fatty Acids

A meta-analysis of RCTs by Xin and Eshaghi (2021) found that omega-3 fatty acid supplementation significantly reduces markers of muscle damage, including creatine kinase (CK), lactate dehydrogenase (LDH), and myoglobin (Mb). The authors suggest prioritising omega-3 as a recovery agent for exercise-induced muscle damage in both trained and untrained individuals.

Popular fatty acid supplements include: 

• Cod Liver Oil Softgels: Sourced from unpolluted Icelandic fisheries, containing essential omega-3 fatty acids (EPA and DHA) and vitamins A and D, designed to support heart health, brain function, and overall well-being (average rating: 4.77/5)
• Krill Oil Capsules: Extracted from Antarctic krill, these capsules are rich in omega-3 essential fatty acids (EPA and DHA), which support normal heart function and include the antioxidant astaxanthin, using Eco-Harvesting® technology to minimise environmental impact (average rating: 4.76​/5).
• Omega Balance Softgels: These softgels provide a balanced blend of omega-3, omega-6, and omega-9 fatty acids, supporting cardiovascular health and overall wellness (average rating: 4.81/5).
• Essential Omega-3 (Amazon): This supplement delivers a high dose of omega-3 fatty acids (EPA and DHA), crucial for heart, brain, and eye health, in a convenient daily softgel (average rating: 4.72/5).
• Omega 3-6-9 Softgels (Amazon): Combining omega-3, omega-6, and omega-9 fatty acids, these softgels help maintain a healthy heart and support general well-being (average rating: 4.82/5).
• Vegan Omega 3: A plant-based alternative sourced from marine algae, these softgels provide essential omega-3 fatty acids (EPA and DHA) for those on vegan or vegetarian diets (average rating: 4.33/5).
• Omega 3-6-9 Gummies: These gummies offer a tasty and convenient way to get a balanced blend of omega-3, omega-6, and omega-9 fatty acids to support overall health (average rating: 3/5).
• Vegan Omega 3 Plus: This supplement provides a high concentration of omega-3 fatty acids from marine algae, tailored for vegans and vegetarians to support heart and brain health (average rating: 4.49/5).

Omega-3 fatty acids (e.g., eicosapentaenoic acid, docosahexaenoic acid) may also enhance the health of blood vessels (Colussi et al., 2017), thereby improving blood flow (Kaufman et al., 2020). Similarly, omega-6 fatty acids (e.g., linoleic acid) may reduce the risk of cardiovascular diseases (Djuricic & Calder, 2021). 

The Best Supplements for Athletic Performance

Creatine Monohydrate

A study published in Applied Physiology, Nutrition, and Metabolism evaluated rugby players' muscular endurance by measuring the number of repetitions on bench press and leg press at 75% of their maximum. After 8 weeks of supplementation with either creatine or a placebo, the creatine group demonstrated greater improvements in bench press and leg press performance compared to the placebo group (Chilibeck et al., 2007).

You might also be interested in my article on the benefits of creatine supplementation for athletes. 

Whey Protein Powder

A review published in Experimental Gerontology by Camargo et al. (2020) concluded that whey protein supplementation enhances protein synthesis in older adults, leading to improved muscle performance and aerobic capacity. These benefits help protect against sarcopenia (age-related muscle mass and strength loss) and reduce the risk of falls.

More mature readers might like my article on the best supplements for seniors who lift. 

Essential Amino Acids

A study published in the Journals of Gerontology found that supplementing with EAAs significantly improved walking distance and grip and leg strength in older adults (Azhar et al., 2021). 

Common Questions About Dietary Supplements

How much is enough protein?

The American College of Sports Medicine recommends that individuals involved in weightlifting or endurance training consume 1.2 to 1.7 grams of protein per kilogram of body weight daily. For a person weighing 72 kilograms (the average weight of a woman in the UK), this equates to 86 to 122 grams of protein each day. A 30-gram scoop of whey or soy isolate can provide up to 27 grams of protein, so three scoops would supply nearly enough protein (81 grams) to reach the lower end of this recommended range.

Can vitamin C increase strength?

RCTs on vitamin C supplementation combined with strength training have produced ambiguous results regarding their effects on muscle mass and strength. Most evidence indicates that vitamin C supplementation does not enhance muscle force production after chronic strength training and may potentially attenuate muscle hypertrophy over time (Dutra et al., 2020). However, vitamin C is a powerful antioxidant that helps protect the body against oxidative stress by neutralizing free radicals, thereby reducing cellular damage, supporting immune function, and potentially lowering the risk of chronic diseases (Chambial et al., 2013).

What is creatine and how does creatine increase strength?

Creatine is a compound found naturally in the body and plays a vital role in energy production and, therefore, in muscle contractions. Creatine supplementation increases strength by boosting creatine stores in muscles, which enhances the availability of creatine phosphate for rapid adenosine triphosphate (ATP) production during high-intensity exercise (Wu et al., 2022). Food sources of creatine, which is absent in plants, include red meat, fish, and poultry (Ostojic et al., 2013). 

What are the side effects of creatine use?

A frequent side effect of creatine is water retention, which can lead to weight gain (Powers et al., 2003). Less common negative effects can include gastrointestinal problems such as stomach cramps and diarrhoea (Bizzarini & De Angelis, 2004; Poortmans & Francaux, 2000).

Despite concerns regarding creatine's potential negative impact on kidney function, a meta-analysis published in the Journal of Renal Nutrition by de Souza et al. (2019) concludes that, when taken in non-excessive amounts, creatine supplementation does not cause kidney disease or damage.

About the Author

Dave Robinson is a co-founder of ukfitness.pro and has a background in psychology (BSc) and neuroscience (MSc, PhD). As well as strength training, he enjoys endurance challenges and has completed marathons and ultramarathons, cycled across several countries, and completed the Three Peaks Challenge. When writing, he draws on scientific evidence to understand the pros and cons of different diets, supplements, and training regimes. 

As an Amazon Associate, the site earns from qualifying purchases.

Footnotes

*Macros, calories, and ratings can vary across flavours and as new versions are released. 

References

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