Can You Build Muscle Without Protein Supplements?

Can You Build Muscle Without Supplements?

Yes, you can build muscle without supplements. 

For example, a study published in The American Journal of Clinical Nutrition (Hartman et al., 2007) found that simply drinking milk could promote muscle growth in young men undertaking resistance training. The important thing is that your diet includes enough protein. The American College of Sports Nutrition recommends that those engaged in weight training eat between 1.2 to 1.7 grams of protein per kilogram of body weight daily (e.g., 84–129 grams for a 70-kilo individual). A lot of this protein should come from whole foods that also provide other essential nutrients important for your overall health. 

For instance, eggs are an excellent source of protein, but they also contain healthy fats (e.g., omega-3 fatty acids). 

You might also be interested in my articles on the diets, muscle-building supplements, and best lifts of the world's strongest men, such as Mitchell Hooper, Martins Licis, and Mark Felix. 

Supplements for Muscle Gain

While much of your protein should come from protein-rich foods (e.g., meat, fish, eggs, soy), it can be difficult to get the requisite amount of protein just by eating the right foods. 

For example, assuming an egg contains about 6 grams of protein, a 70-kilo person relying on eggs for their protein might need to consume over 20 per day to ensure an adequate protein intake. Even if this person ate other high-protein foods, they may still want to incorporate protein supplements into their diet to increase variety and convenience. 

There's extensive evidence that protein supplements, as well as other nutritional supplements, can promote muscle building: 

Whey Protein Powders

A randomised controlled trial (RCT) by Mertz et al. (2021), published in The American Journal of Clinical Nutrition, found that daily supplementation with 40 grams of whey protein powder significantly increased muscle gain in adults when combined with resistance training. The table below shows how popular whey protein supplements compare in terms of their calories, protein, carbs, and fat. 

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

If the idea of a protein shake doesn't do it for you, you might like to check out my article on the best protein bars. 

Essential Amino Acids

A study by Negro et al. (2019), featured in The Journal of Nutrition, Health & Aging, demonstrated that essential amino acid (EAA) supplementation notably increased lean mass in healthy older women, effectively combating age-associated muscle decline.

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

You might also like my article on how EAAs and BCAAs can help with building muscle mass. 

Supplements for Muscle Strength

​In addition to increasing the size of muscle cells, numerous studies indicate that supplements can increase your strength:

Whey Protein Powders

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

If you'd like to avoid dairy products, check out my article on how plant-based powders can get you bigger muscles. 

Essential Amino Acids

An RCT by Markofski et al. (2019) found that EAA supplementation, combined with aerobic exercise, improved muscle protein synthesis and increased strength in adults.

You might also be interested in my article on how whey protein and EAA dietary supplements aid the muscle-building process. 

Creatine Monohydrate

A systematic review and meta-analysis of RCTs, which included several long-term studies, suggests that creatine supplementation significantly boosts skeletal muscle strength in adults (Dos Santos et al., 2021). The studies reviewed typically had participants consuming a daily dose of 5 to 20 grams of creatine monohydrate.

Top-Rated Creatine Powders From Bodybuilding Warehouse, Legion, Myprotein, Nutricost, Optimum Nutrition, and Thorn

You might also like my article on how creatine and BCAAs can boost muscle growth. 

Supplements for Lean Body Mass

In addition to promoting quick muscle growth and increases in strength, the right supplement could also help you develop lean muscles:

Whey Protein Powders

A systematic review and meta-analysis of RCTs conducted by Morton et al. (2018), published in the British Journal of Sports Medicine, concluded that protein supplementation, when paired with resistance exercise, significantly increased fat-free mass (lean muscle mass) in adults. The analysed studies focused on whey protein powders, casein protein powders, as well as two types of vegan protein powders: pea powders and soy powders.

How you can minimise muscle loss when you're not in a caloric surplus is also considered in my article on whey and casein proteins.  

Essential Amino Acids

In a study examining the effects of BCAA supplementation (BCAAs are a subset of EAAS) combined with intense resistance training and a calorie-restricted diet on body composition, 17 resistance-trained males were divided into two groups: one group received 14 grams of BCAA daily, while the other received a carbohydrate (CHO) supplement over 8 weeks. The findings indicated that the BCAA group maintained their lean mass while losing body fat, whereas the CHO group experienced a decrease in both lean mass and total body mass (Dudgeon et al., 2016).

If you're interested in how to maintain muscle tissue when you're not in a calorie surplus, you might like my blog post on the best supplements for weight loss and muscle gain. 

​Common Questions Related to Building Muscle

Q: What advice would you give to older people looking to increase muscle mass?
A: For older people, maintaining and increasing muscle mass is crucial for overall health and mobility. A holistic approach that combines proper training, such as resistance exercises targeting major muscle groups, with a well-balanced diet rich in extra protein, is key. Ensuring adequate energy levels through proper nutrition, including whole grains and lean proteins like red meat, can support muscle growth while maintaining energy production.

Q: How much protein do I need to build muscle?
A: The amount of protein needed varies based on individual fitness goals and activity levels. Generally, consuming about 1.2 to 1.7 grams of protein per kilogram of body weight is recommended for muscle growth. However, it’s essential to balance this with other nutrients from a well-balanced diet that includes whole grains, fruits, and vegetables.

Q: Are anabolic steroids a good idea for faster muscle growth?
A: Anabolic steroids may seem like a shortcut to muscle growth, but they come with significant risks, including dangerous side effects and legal issues (Nieminen et al., 1996). Anabolic steroid use can disrupt hormone levels, leading to long-term health problems. Instead, focus on proper training, lifting heavy weights, and ensuring proper form to safely and effectively reach your muscle growth goals.

Q: Can supplements help with energy levels during workouts?
A: Some supplements claim to boost energy levels, but the best way to sustain energy during workouts is through a diet rich in carbohydrates and proteins that support energy production. Whole grains and lean proteins like red meat are excellent for maintaining consistent energy levels. Supplements might offer a temporary boost, but they should not replace proper nutrition.

Q: What are the risks of consuming too much protein?
A: While protein is essential for muscle growth and the repair of small tears in skeletal muscles, consuming too much protein can strain the kidneys (Ko et al., 2020), particularly in people with existing medical conditions. It's crucial to balance protein intake with other nutrients and ensure it fits within your overall calorie needs to avoid unwanted weight gain or other health issues.

Q: What role does proper form play in muscle growth?
A: Proper form is critical in preventing injuries and ensuring that exercises like the bench press effectively target major muscle groups. Lifting heavy weights with proper form, combined with the right nutrition and recovery, is key to achieving good results in muscle growth. Personal trainers often emphasise form to maximise gains and reduce the risk of injury.

Q: Can older people benefit from calisthenics exercises for muscle growth?
A: Absolutely. Calisthenics exercises can be very effective for older people, especially when combined with a diet that supports muscle growth. These exercises, which use body weight for resistance, are a good idea for improving strength and maintaining muscle mass, particularly when heavy weights may not be suitable. If you're interested in learning about such exercises, consider enlisting the services of a calisthenics personal trainer. 

Q: What is the main goal of using supplements in muscle-building?
A: The main goal of using supplements is to fill nutritional gaps and support muscle recovery and growth. However, they should complement—not replace—a well-balanced diet and proper training. For those with specific fitness goals, supplements can be beneficial, but achieving good results relies on a combination of proper nutrition, consistent exercise, and dedication to hard work.

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. 

References

• Dos Santos, E. E. P., de Araújo, R. C., Candow, D. G., Forbes, S. C., Guijo, J. A., de Almeida Santana, C. C., Prado, W. L. D., & Botero, J. P. (2021). Efficacy of creatine supplementation combined with resistance training on muscle strength and muscle mass in older females: A systematic review and meta-analysis. Nutrients, 13(11), 3757. https://doi.org/10.3390/nu13113757
• Dudgeon, W. D., Kelley, E. P., & Scheett, T. P. (2016). In a single-blind, matched group design: branched-chain amino acid supplementation and resistance training maintains lean body mass during a caloric restricted diet. Journal of the International Society of Sports Nutrition, 13, 1. https://doi.org/10.1186/s12970-015-0112-9
• Hartman, J. W., Tang, J. E., Wilkinson, S. B., Tarnopolsky, M. A., Lawrence, R. L., Fullerton, A. V., & Phillips, S. M. (2007). Consumption of fat-free fluid milk after resistance exercise promotes greater lean mass accretion than does consumption of soy or carbohydrate in young, novice, male weightlifters. The American Journal of Clinical Nutrition, 86(2), 373-381. https://doi.org/10.1093/ajcn/86.2.373
• Hou, L., Lei, Y., Li, X., Huo, C., Jia, X., Yang, J., Xu, R., & Wang, X. (2019). Effect of protein supplementation combined with resistance training on muscle mass, strength and function in the elderly: A systematic review and meta-analysis. The Journal of Nutrition, Health & Aging, 23(5), 451–458. https://doi.org/10.1007/s12603-019-1181-2
• Ko, G. J., Rhee, C. M., Kalantar-Zadeh, K., & Joshi, S. (2020). The effects of high-protein diets on kidney health and longevity. Journal of the American Society of Nephrology : JASN, 31(8), 1667–1679. https://doi.org/10.1681/ASN.2020010028
• Markofski, M. M., Jennings, K., Timmerman, K. L., Dickinson, J. M., Fry, C. S., Borack, M. S., Reidy, P. T., Deer, R. R., Randolph, A., Rasmussen, B. B., & Volpi, E. (2019). Effect of aerobic exercise training and essential amino acid supplementation for 24 weeks on physical function, body composition, and muscle metabolism in healthy, independent older adults: A randomized clinical trial. The Journal of Gerontology. Series A, Biological Sciences and Medical Sciences, 74(10), 1598–1604. https://doi.org/10.1093/gerona/gly109
• Mertz, K. H., Reitelseder, S., Bechshoeft, R., Bulow, J., Højfeldt, G., Jensen, M., Schacht, S. R., Lind, M. V., Rasmussen, M. A., Mikkelsen, U. R., Tetens, I., Engelsen, S. B., Nielsen, D. S., Jespersen, A. P., & Holm, L. (2021). The effect of daily protein supplementation, with or without resistance training for 1 year, on muscle size, strength, and function in healthy older adults: A randomized controlled trial. The American Journal of Clinical Nutrition, 113(4), 790–800. https://doi.org/10.1093/ajcn/nqaa372
• Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
• Negro, M., Perna, S., Spadaccini, D., Castelli, L., Calanni, L., Barbero, M., Cescon, C., Rondanelli, M., & D'Antona, G. (2019). Effects of 12 weeks of essential amino acids (EAA)-based multi-ingredient nutritional supplementation on muscle mass, muscle strength, muscle power and fatigue in healthy elderly subjects: A randomized controlled double-blind study. The Journal of Nutrition, Health & Aging, 23(5), 414–424. https://doi.org/10.1007/s12603-019-1163-4
• Nieminen, M. S., Rämö, M. P., Viitasalo, M., Heikkilä, P., Karjalainen, J., Mäntysaari, M., & Heikkilä, J. (1996). Serious cardiovascular side effects of large doses of anabolic steroids in weight lifters. European Heart Journal, 17(10), 1576–1583. https://doi.org/10.1093/oxfordjournals.eurheartj.a014724