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Best Supplements for Muscle

Evidence-based ranking of supplements options for muscle. Updated February 2026.

#1 PickBased on 48+ studies

Creatine Monohydrate

Score: 9.5/10. Anyone looking to build muscle or strength

5g daily 2-4 weeks to saturate $

Complete Rankings

#1
9.5

Anyone looking to build muscle or strength

PROS

  • Most researched supplement ever
  • Increases strength 5-10%
  • Very safe

CONS

  • • Water retention initially
  • • Non-responders exist (~20%)
Dose: 5g dailyTiming: Any time, consistency mattersOnset: 2-4 weeks to saturateCost: $
Full analysis →
#2
9.2

Meeting daily protein needs (0.8-1g/lb bodyweight)

PROS

  • Complete amino profile
  • Fast absorption
  • Convenient

CONS

  • • Dairy issues for some
  • • Quality varies
Dose: 20-40g per servingTiming: Post-workout or between mealsOnset: Immediate (acute)Cost: $$
Full analysis →
#3
Beta-AlanineFor Endurance
8.4

High-rep training, endurance activities

PROS

  • Reduces fatigue
  • More reps per set
  • Well-researched

CONS

  • • Tingling sensation
  • • Takes weeks to build up
Dose: 3-5g dailyTiming: Any time (split doses reduce tingling)Onset: 2-4 weeksCost: $
Full analysis →
#4
HMBAnti-Catabolic
8

Preventing muscle loss during dieting or injury

PROS

  • Reduces muscle breakdown
  • Good for cutting
  • Safe

CONS

  • • Modest effects in trained
  • • Expensive
Dose: 3g dailyTiming: Split into 3 dosesOnset: 2 weeksCost: $$$
Full analysis →

Quick Comparison

SupplementScoreDoseOnsetCost
Creatine Monohydrate9.55g daily2-4 weeks to saturate$
Protein (Whey/Plant)9.220-40g per servingImmediate (acute)$$
Beta-Alanine8.43-5g daily2-4 weeks$
HMB83g daily2 weeks$$$

Common Questions

Based on clinical evidence, Creatine Monohydrate ranks as the top choice for muscle. It scores 9.5/10 due to Most researched supplement ever and Increases strength 5-10%. Anyone looking to build muscle or strength.

Compare Top 2

Creatine Monohydrate vs Protein (Whey/Plant)

Muscle Stack Guide

Complete protocol with timing

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How We Rank

Our rankings are based on: clinical evidence quality (40%), effect size (30%), safety profile (20%), and value (10%). We analyze meta-analyses and RCTs from PubMed, Cochrane, and peer-reviewed journals.

Disclaimer: This is educational content, not medical advice. Consult a healthcare provider before starting any supplement regimen.