The Top 5 Must-Have Supplements for Bodybuilders: A New Study Confirms What Works

Key Takeaways of the Top 5 Must-Have Supplements for Bodybuilders:

• A new review highlights five proven muscle growth supplements for performance and hypertrophy: creatine, caffeine, nitrates, protein, and beta-alanine.
• These muscle growth supplements each bring something unique to the table—more strength, more endurance, faster recovery, better gains.
• Whether you’re a seasoned lifter or just serious about results, using these five can make a real difference in your training.

Muscle Growth Supplements Research: What Actually Works?

Let’s be honest—muscle-building supplements have had a messy track record. For years, the market has been flooded with flashy claims about testosterone boosters, glandulars, and chromium picolinate. Sounded promising, but most turned out to be duds. If you’ve ever felt like you wasted money chasing results, you’re not alone.

But now there’s something different. A recent review in Nutrients titled “The Top 5 Can’t-Miss Sport Supplements”  changes the conversation¹. It lays out five muscle growth supplements that actually do what they say: creatine, caffeine, nitrates, protein, and beta-alanine. And yes—they’re backed by real science, not hype.

If you’re aiming to build muscle, then it’s not just about lifting heavy. It’s about doing it smart. These supplements have been tested across the board, and they consistently show up in the data as effective tools for getting bigger, stronger, and recovering faster. Let’s dive into why these are the real deal.

Overview of the Study Protocol

This wasn’t just one study with a handful of participants. This was a big-picture, deep-dive review. Researchers examined dozens of trials—from randomized controlled studies to full-blown meta-analyses. They looked at what worked and what didn’t and zeroed in on the muscle growth supplements that kept showing results.

Participants in these studies were all over the map: men and women, beginners and elite athletes, younger and older lifters. Most followed structured training programs including classic moves like squats, bench presses, and deadlifts. Supplements were taken daily for four to eight weeks, often in standardized doses like 3–5 grams of creatine or 3–6 milligrams of caffeine per kilogram (1.4–2.7 mg/lb) of body weight.

They also factored in nutrition—many subjects followed high-protein diets around 1.6 to 2.2 grams per kilogram (0.73 to 1.0 grams per pound) of bodyweight daily, a sweet spot for muscle growth.

Results of Key Muscle Growth Supplements

1. Creatine for Muscle Growth

Creatine is the old-school legend that still reigns supreme. It’s not just widely used—it’s the most researched supplement in the muscle-building world. When paired with resistance training, creatine significantly boosts both muscle mass and strength.^2,3

How? It works by cranking up phosphocreatine in your muscles, which helps you produce more ATP—the energy currency your body uses during explosive lifts. More energy equals more reps, more sets, and yes, more gains.⁴ It also draws water into your muscle cells, which isn’t just about the pump—it helps create an anabolic environment where muscle thrives.⁵

If you’re chasing size and power, creatine is a no-brainer.

2. Caffeine for Drive and Endurance

We all know caffeine wakes you up, but in the gym, it does much more. It boosts adrenaline, sharpens focus, and delays fatigue.⁶ Basically, you feel more alert and ready to crush your workout.⁷

It’s especially helpful for pushing through high-volume sessions—where every extra set counts. Studies show caffeine can improve endurance and power, especially during resistance training. Plus, its impact on fat metabolism might help keep your muscle-to-fat ratio in check.

Caffeine works best taken 30–60 minutes before your workout, and at the right dose for your weight.

3. Nitrates for Oxygen Efficiency

If you’ve ever tried beetroot juice before leg day, you might’ve felt the magic. That’s nitrates at work. These natural compounds get converted into nitric oxide, which improves blood flow and oxygen use.⁸ That means your muscles get what they need to work harder for longer.⁹

Nitrates are especially useful during high-intensity training. Better blood flow means better pumps and better performance—and over time, that translates into muscle growth. Take it 2–3 hours before training to feel the full effects.¹⁰

4. Protein for Building Blocks

Protein isn’t just part of the process—it’s the foundation. Without enough protein, your body can’t repair and build muscle. Whey, casein, and plant-based options all work, but studies show whey has the edge in terms of absorption and muscle-building power.¹¹

One amino acid, leucine, plays a starring role by triggering the mTOR pathway—the switch that turns on muscle protein synthesis.¹² The takeaway? If you’re lifting regularly and not getting enough protein, you’re leaving gains on the table.

Make sure you’re hitting at least 1.6 to 2.2 grams per kilogram of body weight per day (0.73 to 1.0 grams per pound).

5. Beta-Alanine for Endurance and Volume

Last but not least, beta-alanine is a performance enhancer that deserves way more attention. It increases your body’s carnosine levels, which helps buffer acid buildup in muscles during intense effort.¹³ The result? You last longer in the gym and squeeze out more reps.¹⁴

This matters because training volume is one of the key drivers of muscle growth. More volume means more mechanical tension and more adaptation. Beta-alanine helps you stay in the zone longer, whether you’re hitting a giant set or doing back-to-back supersets.^15,16

Split your dose across the day to avoid that tingling sensation some people get.

Practical Applications for Muscle Growth Supplements for Lifters

For Athletes

• Strength and Power Athletes: Use creatine and protein for bigger lifts and faster recovery.
• Endurance Athletes: Caffeine and nitrates improve performance and delay fatigue.
• CrossFit or Mixed Sports: Beta-alanine enhances performance during high-intensity intervals.

For Recreational Lifters

• Adding creatine, protein, and caffeine can significantly improve strength and body composition.

Supplement Guidelines

Frequently Asked Questions: Muscle Growth Supplements

What are the best muscle growth supplements for beginners?

Start with the basics: creatine, protein, and beta-alanine. They’re well-studied and give you solid returns without complications.

How do muscle growth supplements help in bodybuilding?

They support muscle protein synthesis, boost performance, and help you recover faster. Combined with a smart training plan, they help you make faster progress.

Are muscle growth supplements safe for daily use?

Absolutely—when taken at the right doses. These five are among the most researched and safest out there for regular use.

Can I combine multiple muscle growth supplements?

Yes! In fact, stacking them can actually improve results since they target different aspects of performance and recovery.

How long does it take to see results from these supplements?

Most lifters feel a difference within a couple of weeks. But give it 8–12 weeks for muscle gains to really show.

Are there any muscle growth supplements that do not work?

There are plenty—testosterone boosters and other overhyped products often lack the science to back their claims. Stick with what’s proven.

References

1               Antonio, J., Pereira, F., Curtis, J., Rojas, J. & Evans, C. The Top 5 Can’t-Miss Sport Supplements. Nutrients 16 (2024).

2               Cooke, M. B., Rybalka, E., Stathis, C. G. & Hayes, A. Myoprotective Potential of Creatine Is Greater than Whey Protein after Chemically-Induced Damage in Rat Skeletal Muscle. Nutrients 10 (2018).

3               Cordingley, D. M., Cornish, S. M. & Candow, D. G. Anti-Inflammatory and Anti-Catabolic Effects of Creatine Supplementation: A Brief Review. Nutrients 14 (2022).

4               Burke, R. et al. The Effects of Creatine Supplementation Combined With Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review With Meta-Analysis. Nutrients 15, 2116 (2023). https://doi.org/10.3390/nu15092116

5               Wu, S.-H. et al. Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials From 2012 to 2021. Nutrients 14, 1255 (2022). https://doi.org/10.3390/nu14061255

6               Tian, Y.-L. et al. Association Between Caffeine Intake and Fat Free Mass Index: A Retrospective Cohort Study. Journal of the International Society of Sports Nutrition 22 (2024). https://doi.org/10.1080/15502783.2024.2445607

7               Ihsan, F. & Nasrulloh, A. A Review of the Effects of Nutritional Supplements on Muscle Strength and Endurance in Athletes.  23, 138-147 (2023). https://doi.org/10.56984/8zg0df3b8

8               Calvo, J. L., Alorda-Capo, F., Pareja‐Galeano, H. & Sáiz, S. L. J. Influence of Nitrate Supplementation on Endurance Cyclic Sports Performance: A Systematic Review. Nutrients 12, 1796 (2020). https://doi.org/10.3390/nu12061796

9               Jiaqi, Z., Zihan, D., Wong, S. H. S., Chen, Z. & Poon, E. T. C. Acute Effects of Various Doses of Nitrate-Rich Beetroot Juice on High-Intensity Interval Exercise Responses in Women: A Randomized, Double-Blinded, Placebo-Controlled, Crossover Trial. Journal of the International Society of Sports Nutrition 21 (2024). https://doi.org/10.1080/15502783.2024.2334680

10            Garnacho‐Castaño, M. V. et al. Effects of a Single Dose of Beetroot Juice on Cycling Time Trial Performance at Ventilatory Thresholds Intensity in Male Triathletes. Journal of the International Society of Sports Nutrition 15 (2018). https://doi.org/10.1186/s12970-018-0255-6

References

11            Noh, K.-W. & Park, S. Effects of resistance training and protein supplementation interventions on muscle volume and muscle function: sex differences in humans. Phys Act Nutr 27, 15-25 (2023). https://doi.org/10.20463/pan.2023.0033

12            Jibril, A. T. et al. Effects of Protein and Amino Acid Supplementation on Muscle Mass and Strength in a Healthy Population. Nutrition Today 57 (2022).

13            Santos, D. A. A. D. et al. Comparison Between Acute Effects of Β-Alanine Supplementation on Psychophysiological Scales, Blood Lactate, Training Impulse and Heart Rate Variability During High-Intensity Functional Training. Cuadernos De Educación Y Desarrollo 15, 4017-4038 (2023). https://doi.org/10.55905/cuadv15n5-006

14            Abbasi, A. J., Malayeri, S. R. & Sadati, S. K. M. Effect of Beta-Alanine Supplementation on Carnosine Amount and Muscle Strength of the Upper and Lower Extremities of Bodybuilding Athletes.  1, 11-20 (2021). https://doi.org/10.61186/jspac.19831.1.1.11

15            Grgić, J. Effects of Beta-Alanine Supplementation on Yo–Yo Test Performance: A Meta-Analysis. Clinical Nutrition Espen 43, 158-162 (2021). https://doi.org/10.1016/j.clnesp.2021.03.027

16            Harlow, J., Blodgett, K., Stedman, J. & Pojednic, R. Dietary Supplementation on Physical Performance and Recovery in Active-Duty Military Personnel: A Systematic Review of Randomized and Quasi-Experimental Controlled Trials. Nutrients 16, 2746 (2024). https://doi.org/10.3390/nu16162746