People shopping for muscle building supplements usually look at protein powder, creatine and amino acids. Here we explain what each contains, what the evidence says and where it's limited, and how to compare cost per serving. No supplement replaces regular strength training and enough food, so we start there.
Protein powder · Creatine · Whey protein · Creatine monohydrate · EAAs · Mass gainers
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What are the best supplements for building muscle?
The two most researched are protein powder (useful if you struggle to get enough protein from food) and creatine monohydrate, and neither replaces training and an adequate diet. The British Dietetic Association (BDA) says a varied, well-balanced diet should provide the nutrients and energy required for sport, and that muscle gain depends on resistance training, enough energy and enough protein.
The table summarises what's in the main product types we stock and what the evidence does and doesn't show.
| Product type | What it contains | What the evidence says |
|---|---|---|
| Protein powder | Whey, casein or plant protein | Authorised claim: "Protein contributes to a growth in muscle mass", where a product is at least a source of protein. Useful if food alone falls short. |
| Creatine monohydrate | Creatine, usually 3 to 5g per serving | Authorised claim for high-intensity exercise performance at 3g a day. The most researched form. |
| EAAs and BCAAs | Free-form amino acids | Complete proteins already contain them. No authorised health claims. |
| Mass gainers | Mostly carbohydrate, plus protein | A convenient way to add calories. The energy is the point, not a special ingredient. |
Do you need supplements to build muscle?
No. You need regular strength training and enough food, and supplements are optional extras. The NHS advises adults to do strengthening activities that work all the major muscle groups on at least 2 days a week.
The BDA says supplements cannot make up for poor eating, and suggests checking with a registered practitioner, such as a dietitian, that a supplement is suitable and safe for you.
"Adding more ingredients doesn't automatically make a product more effective. Each ingredient needs a clear purpose, an appropriate dose and evidence supporting its intended use," says Andy Arshad, who runs SupplementHQ.
How much protein do you need to build muscle?
It depends on your body weight and training. The BDA gives approximately 1.4 to 2.0g/kg a day for strength and endurance athletes, compared with 0.75g/kg for people who don't exercise, and about 1.6 to 1.7g/kg for muscle gain. For a 75kg person, 1.4 to 2.0g/kg is about 105 to 150g a day.
The International Society of Sports Nutrition (ISSN) suggests 20 to 40g of protein per serving, spread every 3 to 4 hours, and says whole foods can meet daily needs. A shake is a convenient top-up, not a requirement. Browse protein powder or whey protein.
Does creatine help build muscle?
Creatine's authorised claim is about performance, not muscle growth: "Creatine increases physical performance in successive bursts of short-term, high intensity exercise". The GB register of authorised health claims allows it only for products giving 3g of creatine a day, aimed at adults doing high-intensity exercise.
A 2022 review of creatine monohydrate describes typical intakes of 3 to 5g a day and says monohydrate is the form with the most evidence. Our guide to creatine monohydrate vs other types explains the differences. Browse all creatine.
Do EAAs, BCAAs or HMB build muscle?
The evidence for these is weaker than for protein and creatine, especially if you already eat enough protein. The ISSN says each protein serving should contain 700 to 3,000mg of leucine and a balanced range of essential amino acids (EAAs), which complete proteins such as whey, milk, eggs and meat already provide.
Free-form EAAs and BCAAs (branched-chain amino acids) are a convenient alternative to a shake, but they don't do anything complete protein can't. HMB, a compound made from the amino acid leucine, has no authorised health claim. Browse EAAs.
"Where evidence is limited or inconclusive, we should say so openly," says Andy.
What are the best supplements for building muscle and losing fat?
No supplement does both. Losing fat needs a calorie deficit, while building muscle is easier with enough energy, so most people focus on one goal at a time. If you're losing weight, the NHS suggests aiming to lose 0.5 to 1kg (1 to 2lbs) a week.
Protein is useful in both phases: "Protein contributes to the maintenance of muscle mass", where a product is at least a source of protein. Be wary of any product that says it does both at once.
How do you compare value on muscle building supplements?
Compare the cost per 25g of protein for powders and the cost per 3g of creatine, not the price of the tub. Check the label for the protein per serving and the number of servings, and use the same serving size for every product you compare.
"When we compare products from different brands and wholesalers, serving sizes, protein concentrations and the number of servings per tub vary considerably. Two products can look similarly priced, but once you calculate the actual cost per 25g of protein, the value can be quite different," says Andy.
How to compare value (example figures, not real products): a £30 tub of 1kg powder at 75% protein holds 750g of protein, which is 30 portions of 25g, or £1.00 per 25g. A £40 tub of 2kg at 70% protein holds 1,400g of protein, 56 portions of 25g, or about 71p per 25g. For creatine, a £15 tub of 300g monohydrate gives 100 servings of 3g, or 15p a day. Our guide to reading a supplement label shows where to find these figures.
We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice. Food supplements should not replace a varied, balanced diet.
Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.