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This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
Creatine monohydrate (3–5 g daily) is the most well-researched sports supplement, increasing strength by 5–10% and lean mass by 1–2 kg. Whey protein (20–40 g post-exercise) maximally stimulates muscle protein synthesis. HMB (3 g daily) may reduce muscle breakdown during intense training.
Building lean muscle mass requires progressive resistance training, adequate protein intake, and recovery. A small number of supplements have robust clinical evidence for enhancing muscle protein synthesis, strength gains, and exercise performance when combined with a proper training program.
| # | Supplement | Typical Dose | Evidence |
|---|---|---|---|
| 1 | Creatine Monohydrate | 3–5 g daily | Strong |
| 2 | Whey Protein | 20–40 g per serving, 1–2 servings daily | Strong |
| 3 | HMB (Beta-Hydroxy Beta-Methylbutyrate) | 3 g daily, split into 1 g doses | Moderate |
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Optimum Nutrition Micronized Creatine Monohydrate Powder
Optimum Nutrition
Momentous Essential Grass-Fed Whey
Momentous
Optimum Nutrition HMB 1000mg
Optimum Nutrition
Yes. Creatine monohydrate is one of the most extensively studied supplements in sports nutrition, with research spanning over 30 years. Studies lasting up to 5 years have found no adverse effects on kidney function, liver health, or hydration status in healthy individuals. Those with pre-existing kidney disease should consult their physician.
A loading phase (20 g/day for 5–7 days) saturates muscle creatine stores faster but is not required. Taking 3–5 g daily will achieve full saturation within 3–4 weeks. Both approaches result in the same endpoint, so the daily low-dose protocol is preferred for comfort and simplicity.
Total daily protein intake matters more than precise timing. However, consuming 20–40 g of high-quality protein within 2 hours of training does maximize muscle protein synthesis rates. Spreading protein across 4–5 meals of 25–40 g each throughout the day is optimal.
HMB provides the most benefit during caloric restriction (cutting phases), high-volume training, or for those new to resistance training. For experienced lifters in a caloric surplus already taking creatine and adequate protein, HMB provides marginal additional benefit.