The 8 Best Supplements for Muscle Growth in 2026

Certain supplements can help you get shredded. But how can you tell what's effective and what's not?

We cover the science behind muscle growth and detail 8 research-backed supplements to help you bulk up.

Key Takeaways

• Resistance training, recovery, and a balanced, protein-rich diet are essential for muscle growth.
• Supplements can help with many aspects of training and recovery.
• Good options include protein powder, creatine, essential fatty acids, and pre-workouts.
• Certain high-quality supplements blend multiple potent ingredients together for efficiency.

See More: How Long Does It Take to Lose Belly Fat?

Understanding and Supporting Muscle Growth

Carriejune, founder of Minibeast, says:

"Supplements are a great way to support your muscle-building journey. They can help boost performance at the gym and support muscle protein synthesis, leaving you looking and feeling stronger than ever."

Workout supplements are increasingly popular. Millions of people use them, including a majority of athletes. 

Different supplements offer different potential benefits and may support muscle growth in different ways.

To understand what's worth your money, we need to briefly explain the biology behind muscle growth. 

Muscle growth is technically called hypertrophy. When you place your muscles under tension, such as by lifting weights, you cause micro-tears. These prompt the body to begin a repair process, which ideally leaves muscles larger and stronger than before.

That repair process needs support. For example, your body needs the right nutrients to properly repair your muscles. Muscle growth depends on the rate of muscle building exceeding the rate of muscle degradation.

In other words, muscle growth doesn't actually happen in the gym (or at your home gym). It happens during rest and recovery. 

Ultimately, building muscle requires both training hard and recovery effectively. Supplements may help with both of these processes. 

Bonus: The 10 Best Leggings for Working Out in 2026

8 Best Supplements for Muscle Gain

#1. Protein Powder

Proteins are crucial for muscle growth. They are built from amino acids, which are what your body uses to repair the micro-damage that working out creates. 

Consuming enough protein helps stimulate muscle protein synthesis, which is crucial for building muscle. Research shows that protein intake is important for muscle recovery and growth.

For example, one scientific review noted that "increased protein intake contributes to greater strength and muscle mass gains" when paired with resistance training. According to the review, increased protein intake also "limits age-related muscle loss." 

In short, if you want to gain muscle, you need to eat enough protein. But how much is enough? 

Experts generally say that protein should represent between 10% to 35% of your daily calories. The recommended daily amount for people who exercise regularly is between 1.2 and 1.7 grams of protein per kilogram of body weight.

Some whole foods are high-quality protein sources. Some are from animals, like egg whites, fish, lean meats, and dairy. Others are from plants, like soy, nuts, beans, and lentils.

However, some people find it difficult to get enough protein while maintaining a balanced diet. Protein powder can help with that.

Protein powder is essentially a concentrated dietary supplement packed with, well, protein. There are a few different kinds, based on different sources. Again, some are from animals, like whey protein. Others are from plants, like soy or pea protein.

One of the most efficient, high-quality protein powders is isolate protein. Minibeast's IsoDelight Protein, for example, contains 90% or more protein per scoop. For comparison, regular whey concentrate usually contains between 70% and 80%. 

Whey protein can also be tough on the gut, especially for people with dairy sensitivities. IsoDelight is nearly lactose-free, and has virtually zero carbs, sugar, or fat. It's great for anyone who's serious about clean, lean muscle gains. 

People get creative with their protein powder. There are all kinds of recipes out there that incorporate protein powder for tasty high-protein treats. 

But the simplest, most efficient way to consume it is by mixing it with water. And the best way to do that is with a protein shaker. Or, you can have a meal replacement shake!

#2. Essential Fatty Acids

Essential fatty acids are those fatty acids that we humans need to get from our diets. Our bodies can't produce enough of them otherwise. 

They're crucial for all kinds of bodily processes and overall health. Research suggests they may provide various potential benefits for people looking to grow muscle.

For example, one review of ten studies concluded that omega fatty acid supplementation resulted in elderly people gaining 0.67kg of muscle. Another review from 2024 of four studies found that omega-3 fatty acids, plus resistance training, "significantly improved muscle strength." 

Fatty acids may provide other potential benefits, too. Multiple studies have found that fish oil, which is rich in omega-3 fatty acids, inhibits the development and reduces the severity of muscle soreness. Other studies have found that fish oil may help people maintain muscle strength while working out. 

#3. Essential Amino Acids

As we mentioned, amino acids are the building blocks your body uses to repair and grow muscles. Like fatty acids, essential amino acids are those we need to consume via food.

All amino acids are vital for health. But some may specifically help with muscle growth. For example, leucine helps increase muscle protein synthesis and supports the production of growth hormones. 

Research suggests that essential amino acid supplements may help enhance muscle growth. For example, one study gave participants essential amino acid supplements twice daily for 16 weeks. By the end, the average increase in lean body mass among those participants was 0.6kg. Strength and physical function also improved.

Minibeast's FAA's includes not just the 9 essential amino acids but all 20 amino acids your body needs to thrive. 

"I take FAAs every day," says Carriejune, founder of Minibeast. "It keeps my recovery tight and my body in check without wrecking my digestion."

#4. Creatine

Creatine is a compound your body makes from three amino acids. It's a natural energy source that helps your muscle cells stay active when you're exercising. Creatine is particularly useful for short bursts of energy, like during the final reps of a particularly difficult set. 

Research suggests that creatine can support physical training. For example, one study found that participants who used creatine experienced significantly greater increases in their bench press and squat than those taking a placebo.

In part because of its potential ability to enhance training, creatine may also support muscle growth. One study found that creatine supplementation combined with resistance training can augment muscle hypertrophy. A review of several studies with healthy young subjects concluded that creatine had a positive effect on muscle strength and growth. 

Some people find that creatine supplements make them bloated or give them stomach issues. That might be because creatine breaks down into a waste product in acidic environments like the stomach.

Minibeast's Creatine Plus+ is a great option. It's a patented, pH-buffered version of creatine monohydrate that is scientifically designed to deliver full-strength creatine to your muscles without bloating or stomach issues.

#5. Pre-Workout

Muscle growth might happen during recovery, but the extent of that growth also depends on your workout. In order to grow stronger, you have to push yourself. And pushing yourself takes energy and focus.

That's sometimes easier said than done. Pre-workout supplements are designed to help you prepare for and fully tackle whatever workout lies ahead.

Some pre-workouts have stimulants, usually caffeine. These help deliver the energy and focus you need for an effective workout. Research suggests that caffeine can increase strength and endurance, which can help with gains. 

High-quality pre-workouts may also contain a blend of other supportive ingredients. For example, beta-alanine helps delay fatigue. L-citrulline can help enhance exercise performance and recovery. 

Minibeast's Game Over blends caffeine, beta-alanine, and L-Citrulline with several other potent ingredients to hit you hard and help you lock in. If you're sensitive to caffeine, try MB Mode, a lower-stimulant workout that's designed for serious performance without too much stimulation.

And if you prefer to work out in the evening? Minibeast's MB Pump has you covered. It offers a powerful pump formula with ingredients like L-Citrulline, just without any stimulants. 

#6. Carbohydrates

Proteins might be central for building muscle, but carbohydrates are key for exercise itself. Carbs are your body's main energy source, and are what fuel your muscles during intense training. 

Research suggests that carbohydrate supplementation can support endurance. Several studies have found that carbohydrate intake helped enhance performance in participants who had fasted or engaged in longer workouts. 

Minibeast's Carbed Up uses a clinically studied performance carb specially engineered for speed and endurance. It's mixed with amino acids and electrolytes for additional support and hydration.

#7. Electrolytes

Electrolytes are minerals that are used throughout the body. Our bodies can't produce them, so we need to get enough of them through food and drinks. When we sweat, we lose them, so it's particularly important to replenish them during exercise.

In part, that's because electrolyte imbalances can cause all kinds of issues. Research also suggests that electrolytes can help with hydration and support the cardiovascular and neuromuscular systems. 

Minibeast's MB Lyte includes a carefully formulated ratio of three key electrolytes to help restore balance and improve hydration. These are mixed with crucial nutrients, like vitamins C, B6, and B12. 

#8. Combo Muscle Building Supplement

Certain high-quality supplements combine multiple potent ingredients into a single powerful blend. These are a great option for people who want to maximize gains while minimizing the amount of stuff they have to remember to take every day.

One great choice is Minibeast's Gains Extreme. It's got four insanely potent supplements packed into a single product. 

First, there's Kre-Alkalyn, a pH-buffered version of creatine. Second, there's Phosphatidic Acid, which stimulates the body's pathway for protein synthesis. 

Then there's Taxadrol, which helps increase testosterone. Research suggests testosterone increases muscle protein synthesis and muscle mass. 

All that is mixed with GlutaZorb, a stable, enzymatically protected version of glutamine. Research suggests that glutamine can help support muscle recovery.

Conclusion

Supplements are a great way to support both your workouts and recovery, whether it be a home workout with an all-in-one gym or an 8-week workout challenge. Choose the right ones for your needs, and make sure to combine them with a healthy diet and consistent exercise routine.

Frequently Asked Questions

What Supplement Is Best to Build Muscle?

Protein supplements are one of the best options for building muscle. That's because protein is used by the body while it repairs and grows muscle. 

What Builds Muscle the Fastest?

The fastest way to build muscle is with high-intensity training with the right weights or equipment, a balanced diet with sufficient protein, and good recovery. Supplements like protein powder and creatine can also help.

What Are the Big 3 Supplements?

The big 3 supplements are those most often recommended for general health. They are usually omega-3 fatty acids, vitamin D3, and probiotics. 

For muscle gain, the big 3 might be protein powder, creatine, and omega-3 fatty acids. 

Keep Reading: What Are Thermogenic Fat Burners, and What Do They Do?

--

Minibeast believes that everyone has the power to evolve into their best self. From state-of-the-art fitness equipment to comprehensive training programs, our brand is built for those who take their goals seriously. Through The Heart of Minibeast, 5% of every order helps feed families in need and support community programs. Get the latest workout tips, product updates, and fitness content by following us on Instagram, Facebook, YouTube, and TikTok.

–

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. The information provided on this website is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new diet, exercise program, supplement, or using any fitness equipment or apparel. By using this site and its products, you acknowledge that you do so at your own risk. Use all products only as directed and discontinue use immediately if discomfort or adverse effects occur.