Supplements hold a certain magic for many strength athletes, even though their effectiveness is very limited. But if you do think you need muscle growth supplements, which ones are the best? New research provides some clarity.

This is a scientific review of 46 studies. The following supplements performed best.

1. PROTEINS

Protein supplements, such as whey and casein protein, are useful for people who normally do not meet the protein quota for bodybuilding, which is 1.6 to 2 grams per kilogram per day.

Please note that taking more supplements on top of this amount will not provide any additional benefits.

2. CREATINE

It is well known and has been extensively demonstrated in studies that creatine slightly promotes muscle growth and strength development by increasing muscle work capacity. This is achieved at a dose of 3-5 grams per day.

There are also people who don’t respond to this, the so-called non-responders. They already produce enough creatine naturally.

3. OTHER: COLLAGEN, OMEGA 3, COMTRULLINE, HMB

Collagen (10-15 g/day), a protein naturally produced by the body, can aid in connective tissue repair and resistance to injury, but is likely unnecessary in addition to optimal protein intake.

Omega-3 fatty acids in a daily intake of 1-2 grams can promote recovery and healing of injuries and also make a small contribution to body composition.

Citrulline in a dosage of 6-8 grams before training can promote muscle growth by increasing your work capacity. However, scientific research on this is inconclusive: no study has shown that citrulline consumption actually leads to increased muscle growth in the long term.

HMB has shown some promising results under high stress conditions, such as large energy deficits and training volumes, but again, the research is still highly questionable.

HOW NECESSARY ARE SUPPLEMENTS?

As you may have read in this article, supplements play only a minor role in achieving results in the gym.

Hypertrophy expert Brad Schoenfeld makes no bones about it in an interview with Men’s Health:

I’m not sure if it’s controversial, but I’d like to point out that the vast majority of muscle-building supplements are useless. Creatine is the most effective, which is well documented, but even the best supplements don’t produce anabolic steroid-like effects.

And specifically about proteins he says:

Eat enough protein in your diet and you won’t need protein supplements. It’s that simple.