The Best Supplements for Muscle Growth, Tested and Approved by Experts

A good start to your training sessions can go a long way in promoting muscle growth. As such, one of the best pre-workout supplements can be an excellent addition to your regimen if increased strength is your main goal. For our money, Transparent Labs BULK hits all the right notes thanks to well-dosed ingredients, an enjoyable flavor profile, and excellent solubility that takes little effort to mix before a hard-nosed lifting session.

Chelsea Rae Bourgeois, a registered dietitian and our expert reviewer, appreciates the robust formulation that includes key doses of common pre-workout ingredients, giving it a 4.25 out of 5: “Transparent Labs BULK packs in the citrulline malate with 8 grams per serving, which is on the upper end of what research has shown beneficial to exercise performance. Same with the beta-alanine — you get 4 grams per serving. Talk about bang for your buck.”

We do caution, though, that the 4 grams of beta-alanine can lead to a tingling sensation underneath your skin. (1) While this is sometimes welcomed by athletes, we understand that the experience may be too much to bear for some, especially those new to taking pre-workout.

In terms of taste, our tester, a certified personal trainer, scored this pre-workout powder at 5 out of 5. “I tested the classic Blue Raspberry flavor and really liked it. The powder wasn’t overly sweet, which was a plus for me, as I tend to forgo sugary beverages,” they state.

Additionally, our tester rated the overall effects at 5 out of 5, claiming this pre-workout delivered an enhanced sense of focus that could be great for dialing in on your strength goals. “I love the caffeine content — 200 milligrams helps me get locked in without feeling jittery or wired,” they add.

Two hundred milligrams of caffeine is half of the recommended daily limit, which may be too much or too little for particular athletes. (24) If you are more tolerant of caffeine and want a harder-hitting punch of energy before your session, the strongest pre-workouts — like Nutricost Pre-X and Legion Pulse — can deliver well over 300 milligrams of caffeine per serving.

Lastly, this Transparent Labs offering is a go-to for our muscle-bound aspirations thanks to the litany of flavors available. With 12 tastes to choose from, you can stay energized for months without worrying about flavor burnout.

Why Are Pre-Workouts Good for Muscle Growth?

While pre-workouts may not directly affect hypertrophy, they may facilitate muscle growth indirectly by helping you push through harder, more intense workouts. Beta-alanine, betaine, and citrulline are all supplements that may come in a pre-workout supplement (or can be taken alone). Consider what pre-workout supplements would most benefit your training and read up on different ingredient descriptions.

Read our full Transparent Labs BULK Pre-Workout Review.

Carbs can be helpful for maintaining a slow-burning energy store for training and can also be beneficial for post-workout recovery. Rather than trying to down an entire loaf of bread each day, though, carb supplements like Nutricost Maltodextrin can be quick, simple solutions to hitting this macro count. We think it’s one of the best carb supplements because of its worthwhile dosage of maltodextrin.

We also like Nutricost’s simple formula. This product only has one ingredient: maltodextrin. Our team likes that there are no unwanted fillers or artificial sweeteners. However, we have to give the formula a 4 out of 5 rating, as we do wish it were third-party tested.

If you’re looking for a more encompassing carb supp, Momentous Recovery is a post-workout formulation that pairs 10 grams of carbs with 20 grams of protein to help repair sore muscles.

Finally, you can’t argue with this price. At a mere $0.16 per serving, this product definitely earned a 5 out of 5 rating for value. You can even subscribe to recurring deliveries and save 20%.

Why Are Carb Supplements Good for Muscle Growth?

Carb powder is another supplement best used either intra-workout or post-workout, depending on your needs. During a workout, carb supps may help provide sustained energy. After training, this supplement can help refuel your depleted muscles. Glycogen (the form of stored carbohydrates in our bodies) is an important metabolic fuel to keep your body from using muscle instead of glycogen stores for energy. (20)

Protein shakes and powders can be great muscle-building supplements thanks to their effect on muscle protein synthesis. (26) If your body is well-fueled with protein, your muscles can be better equipped to grow and prosper as you train them each day. Authentic ISO from Jacked Factory is one of the best whey protein powders we’ve tested, its lean formulation helps to limit the carb and fat counts per serving while still retaining an abundance of the essential amino acid.

The formulation of this whey protein isolate packs 25 grams of protein per dose, along with up to 4 grams of carbs and up to 1.5 grams of fat. This can be an excellent makeup— which Chelsea Rae Bourgeois, a registered dietitian, rates a 4.25 out of 5 — for athletes wanting a protein source that allows them to focus on protein counts over other macros.

Bourgeois also appreciates the flavor variety featured in this whey protein powder. “If you’re prone to getting bored with your protein powder flavors, you’ll likely be excited about Jacked Factory’s dessert-inspired options,” she says. There are nine different flavors to choose from, and our tester, a certified personal trainer, scores the taste at 4 out of 5. 

“I tried the Vanilla offering. It was very true to the taste — almost too sweet for my palate. However, I can easily see why athletes regularly turn to this powder for their protein intake,” they add.

They also score the solubility a 4 out of 5. “This mixed mostly fine in my shaker cup — a couple floaties, but nothing bad,” they add.

Your chosen flavor will also influence your calories per serving — between 110 and 140 per dose. While this may be too few calories for athletes in a bulking phase, it can be enough to keep you satiated in between whole-food meals. For those looking for a more calorie-dense protein source, we’d recommend a mass gainer like Optimum Nutrition Serious Mass.

Be mindful, though, that Authentic ISO is sweetened with sucralose and stevia. Studies have shown that these sweetening agents can cause GI distress. (25) If you’re prone to upset stomachs after ingesting protein shakes, you may want to look for the kinds of clean formulations you’ll find in products from the likes of Legion or Ritual.

Finally, we worked with an accredited, third-party lab to test more than 150 protein powders for accuracy and purity. Jacked Factory landed in the top 50% overall, earning a C. See our results below.

Why Is Protein Powder Good for Muscle Growth?

A staple supplement for bodybuilders and casual gymgoers, protein is one of the three macronutrients and is most helpful for hypertrophy. Whether you choose between whey isolate, concentrate, or other protein forms, studies have shown that supplementing with protein powders can lead to more muscle thickness. (19)

When we put our bodies through resistance training, our muscle fibers tear. It takes the right building materials (like protein), to repair and strengthen these fibers. Protein powder is a quick, easy way to ensure you hit your daily protein counts, even when you don’t have solid foods available.

Read our full Jacked Factory Authentic ISO Review.

Your body needs proper vitamin and mineral counts to perform even the most basic of tasks, and growing muscle is no different. As such, adding one of the best multivitamins to your regimen can be a simple yet effective way to bolster your resistance training and nutrition plan. We really like Legion Triumph as a trustworthy companion for muscle gain and general health and wellness.

“Legion Triumph covers many of your vitamin and mineral needs in full, all sourced from natural ingredients like grape seed, olive, and marigold extracts,” according to Chelsea Rae Bourgeois, RDN, who gave the formula a 4.5 out of 5 rating. “You even get other impressive compounds, like ashwagandha, in research-backed doses.”

One such ingredient is vitamin B12 — an essential mineral responsible for delivering oxygen to your muscles. (34) The 600-microgram serving is 25,000% of your daily value, so you can rest assured that your body is well-equipped to give your gains the O2 it needs throughout the day.

“I definitely felt more energy after a few days of taking them, and I also noticed that I was falling asleep faster than usual,” says our tester, shouting out the vitamin’s doses of zinc and magnesium. Restful sleep and boosted energy are obviously a necessity for anyone hoping to hit the gym more.

Additionally, our tester rates these capsules at 5 out of 5 for sizing but a 2 out of 5 for convenience. “The pills aren’t too big or anything — they’re smaller than a quarter,” our tester said. “But you have to take eight capsules per serving, which is definitely a hassle.” If you’d rather not swallow that many capsules, some alternatives we recommend include Transparent Labs Multivitamin (four capsules) and Nutricost Multivitamin (two capsules).

Why Are Multivitamins Good for Muscle Growth?

Multivitamins can serve as a catch-all to help support your muscle cells and overall health. The litany of micronutrients and vitamins contained in their formulations can address any potential deficiencies you have, lending to potential energy increases and more efficient muscle protein synthesis. Additionally, the minerals often contained in multivitamins like calcium, iron, and magnesium can be helpful when it comes to muscle recovery.

Disclaimer: Please note that supplementing with a testosterone booster can make serious changes to your hormonal levels. Younger athletes still in their reproductive years could become reliant on the supplement, potentially resulting in low-T levels once a regimen has stopped. These supplements are also not designed for transmasculine athletes: please consult a trans-affirming medical professional if you are looking for access to hormone replacement therapy. Please consult with a medical professional before beginning any testosterone booster protocol.

Testosterone is a hormone that plays a major role in several functions in the body. Notably, it has a positive correlation with boosting skeletal muscle hypertrophy. In other words: more muscle, better strength, and increased power. (12) We think Testofuel is one of the best testosterone boosters because of the 11 ingredients in its formulation that can provide the potential for better muscle growth.

They include 4,000IU of vitamin D3, which can aid in testosterone production; 2,000 milligrams of D-aspartic acid, which has been shown to increase testosterone levels naturally in the body; and oyster extract, which works to promote testosterone synthesis in the body. (13)(14)(15)

“You get hefty doses of vitamin D and zinc, and small doses of vitamin K and magnesium. Also, some recent research suggests red ginseng extract may benefit male reproductive health. However, more research is needed,” says BarBend expert reviewer Chelsea Rae Bourgeois, who remains skeptical of testerone boosters and scores the formulation a 2 out of 5. (36) “It’s important to remember that this class of supplements is wildly understudied and is not regulated by the FDA.”

Another BarBend expert, Dr. Jennie Stanford, M.D., FAAFP, DipABOM, adds, “Vitamin D supplementation has been shown to help improve testosterone levels in those who have vitamin D deficiency and low testosterone. However, evidence does not suggest that vitamin D supplementation increases normal-range testosterone levels in men.”

If the lack of research concerns you or you’re wondering if testosterone actually works, try opting for another supplement that can support hypertrophy, such as a protein powder or BCAAs.

Testofuel has three buying options — the most expensive comes out to $2 per serving. If you opt to buy the 2 or 3-month supply, you’ll score a better price tag and some freebies, such as a month’s worth of Testofuel, an extra test booster, a video guide, a nutrition book, and free shipping worldwide to go with it. As such, we rate the value at 4 out of 5.

Testosterone can potentially boost skeletal musculature, which may help you on your journey to gain mass. If you’re looking to level up your muscle growth by boosting testosterone, the ingredients in this formula may be just what you’ve been looking for. 

Why Are Testosterone Boosters Good for Muscle Growth?

Testosterone plays a heavy role in your body’s ability to produce lean muscle mass. (29) As we age, though, bioavailable levels of the helpful hormone can begin to drop by 2% or 3% each year. (30) In order to combat this drop, testosterone boosters can be a great way to help ensure your body has a stockpile of the required androgen hormone for muscle protein synthesis. Older athletes can also benefit from testosterone supplements in other ways, such as increased libido, improved mood, and boosted energy levels.

Found in even the best natural pre-workout supplements, beta-alanine is a supplement that increases the carnosine in your muscles, which can help minimize muscle fatigue, promoting better recovery. Our favorite, among the many on the market, is Nutricost Beta-Alanine. Nutricost keeps their formula pretty simple, earning a 4 out of 5 rating in this category. The only ingredient in this product is beta-alanine with no added fillers or sweeteners. Plus, it’s even third-party tested.

However, our team does wish there were a few flavor options. This beta-alanine supplement only comes unflavored, so we recommend mixing it with your favorite sports drink or an electrolyte powder. You could also, of course, opt for a pre-workout, as the majority of formulations include beta-alanine. Transparent Labs Bulk Pre-Workout, for example, has 4 grams of beta-alanine in every serving, one of the highest we’ve seen in a pre-workout.

After comparing this product to others, we gave the value a 5 out of 5 rating, given it’s approachable price point. One 167-serving container costs $16.97, which is only about $0.10 per serving. But you can subscribe to recurring deliveries and save 20%.

Why is beta-alanine good for muscle growth?

The best beta-alanine supplements may help enhance high-intensity exercise. Studies show it can increase your muscles’ carnosine concentrations, which can help reduce muscle fatigue and may help promote improved performance. (35)

Creatine may just be one of the most widely-studied supplements on the market given its significant influence on energy production, lean muscle mass, cognitive improvements, and more. (3) As such, adding creatine to your regimen for the sake of muscle growth can be a no-brainer, especially if you’re adding Creatine HMB from Transparent Labs to the mix.

Not only is this one of the best creatine supplements we’ve tested, come equipped with 5 grams of creatine monohydrate — a recommended dosage for athletic performance — but there are also 1.5 grams of β-hydroxy-β-methylbutyrate (HMB). (32) This metabolite of leucine has been shown to help promote better recovery by limiting muscle breakdown. (31) “Plus, I like that this creatine formula contains 5 milligrams of BioPerine to help increase bioavailability,” adds Chelsea Rae Bourgeois, a registered dietitian and our expert reviewer, who scores the formulation at 4.5 out of 5.

We also appreciate Creatine HMB for its wide array of available flavors. Yes, there is an unflavored option that can be easily added to other supplement concoctions throughout your day, but our tester, a certified personal trainer, finds the flavored options to be just as enjoyable. “I tried the Black Cherry variety, and while my mixture was slightly watered down, I think many athletes would appreciate the more subtle taste notes,” they say. We score Creatine HMB at 4 out of 5 for taste.

As palate-pleasing as this powder is, though, we do recommend paying close attention to your mixing procedure. We score this Transparent Labs offering at 3.5 out of 5 for solubility because of a repeated case of clumps and residue. “When I shook up this creatine, I noticed the floaties didn’t dissolve completely,” says our tester. If you don’t have an electric stirrer or blender, you may want a more soluble product, like Gainful or Legion’s creatine offerings.

Creatine HMB is on the more expensive side of the category, with prices starting at $1.50 per serving. Other creatines can typically cost around 50 cents per dose. However, we do like that the brand offers 30- and 60-serving containers. Yes, the price is somewhat steep, but at least you can be well-stocked for multiple weeks without having to worry about repeat orders.

Why Is Creatine Good for Muscle Growth?

Creatine is a supplement that has been shown to promote statistically significant increases in strength, fat-free mass in the body, and performance for high-intensity training. (4) These reasons alone make it, along with protein, one of the most popular workout supplements on the market. Creatine, when taken as directed, may increase strength, allowing you to lift heavier weights. It may also boost endurance, leading to longer and harder workouts — which in turn, may promote muscle growth.

Read our full Transparent Labs Creatine HMB Review.

The best BCAA supplements are another great supplement for training thanks to their influence on hydration and muscle recovery. (10) However, if you’re looking to fuel your muscle growth, it may be beneficial to opt for a formulation with higher counts of l-leucine — a vital amino acid that studies show can positively influence lean muscle mass gain. (33) With 2,500 milligrams of l-leucine per scoop, Momentous’ Vital Aminos is our go-to BCAA powder for stacking on strength.

In addition to the l-leucine, this supplement features all nine essential amino acids for a well-rounded makeup. “Our bodies can’t make essential amino acids, so we have to get them through our diet,” states Chelsea Rae Bourgeois, our expert reviewer and a registered dietitian. “While you can get them from a variety of foods, Vital Aminos makes it easy. Get all nine in one scoop. It’s also Informed Sport certified!”

We wish Momentous offered more than just a Tropical Punch flavor, but the good news is we really like it. “This thing, when mixed with water, is amazing. It reminds me of a Slurpee flavor I used to get as a kid,” says BarBend’s Rosie Borchert, who scores flavor a 5 out of 5. “It’s light, and refreshing — deserves to have a little umbrella on the side of my cup when I drink it.”

(That said, if flavor variety is something you’re after, you’d likely be better served by BCAA supplements from Transparent Labs or Nutricost, both of which offer a larger selection of tastes.)

Borchert also scores solubility a 5 out of 5. “I put this powder in a cup, added water on top, lightly stirred with a reusable straw and boom — mixed.” She does, however, note that the scoop won’t fit back inside the container until you’ve consumed a certain amount of the product, which was annoying.

Additionally, we score the price at 3 out of 5 given its higher $1.49 cost per serving. Other BCAA supplements can typically cost below $1.25, with some even totaling below $0.50. However, we do appreciate that Momentous offers a subscription service that could potentially save you some coin.

Lastly, Bourgeois does caution that while the 4:1:1 ratio of L-leucine, L-isoleucine, and L-valine may be beneficial for muscle growth, the jury is still out on its effectiveness for all athletes. “While more might be better for some, this increased ratio of BCAAs isn’t well-researched, giving me pause on the formula,” she notes.

Why Are BCAAs Good for Muscle Growth?

BCAAs may help maximize potential muscle growth benefits. As three of the nine essential amino acids (as opposed to EAAs, which have all nine), BCAAS are fairly eclectic, as they may help benefit recovery and mental focus for tough training. (7) You can take this supplement at just about any point before, after, or during your workout.

If we’re talking mass and muscle, the best mass gainers can be prime selections for your daily routine. These calorie-rich powders can help you maintain a calorie surplus for weight gain while also delivering key doses of macronutrients, most notably protein. With up to 488 calories and up to 31.8 grams of protein per serving, we’re impressed by Crazy Nutrition’s Mass Gainer.

“Mass gainers tend to be notorious for their high-fat content, often very high in saturated fat with a disproportionate amount of carbs and protein,” says BarBend expert reviewer Chelsea Rae Bourgeois, a registered dietitian nutritionist. “However, most of Crazy Nutrition’s Mass Gainer calories come from its carbohydrate and protein content. If you meet most of your dietary fat needs from whole foods, this may be your choice of mass gainers.”

She scores the formulation a 3.5 out of 5, noting that she likes the macros but is put off by the brand’s lack of transparent nutrition info. “This product’s calorie count can certainly help with mass gaining, but the lack of thorough nutrition facts gives me pause,” she says. “Still, its protein-to-carb ratio may be better tolerated than other options on the market.”

We score the flavor a 4 out of 5. “The vanilla flavor is actually really pleasant,” says our tester, a Level-2 USA Weightlifting coach. “It actually tastes a lot like a vanilla protein powder.” 

In terms of solubility, we strongly recommend using a countertop blender. “The instructions say to add 4 scoops to a blender bottle with up to 16 ounces of water,” says our tester, who scores the solubility a 2 out of 5. “I don’t see how you can’t create anything but a paste with those guidelines. I tried this supplement in a motorized blender, though, and it was much easier to take down.”

We attribute the rough mixing capabilities to the presence of gluten-free oat flour in the formulation. This can be great for extra calories and carbs throughout the day, but it can cake up a blender ball rather easily.

Finally, this mass gainer can be a great pick for those in a bulking phase, but the extra calories may be unwanted if you’re solely focused on putting on lean muscle mass. For those situations, a less-dense whey or plant-based protein from a brand like Transparent Labs, Legion, or Jacked Factory may be the ticket of choice.

Why Are Mass Gainers Good for Muscle Growth?

Wondering about the pros and cons of mass gainers? Given the higher macro counts and calories than other protein powders available, mass gainer supplements can be high-quality solutions for athletes wanting to put on some size in addition to their muscle mass. Additionally, some mass gainers can contain vitamins and minerals in varying amounts for a promoted sense of wellness overall. However, they aren’t a great option for those looking to keep a lean physique as they strengthen their frame. You’d likely be better off with a whey- or plant-based protein if this is your preferred trajectory in fitness.