The best supplements for muscle growth: scientifically based recommendations for bodybuilders and strength athletes

“Not just protein: Supplements to optimize exercise-induced muscle growth – the current state of the science” is the (paraphrased) title of a paper published in 2024 by Paoli and colleagues.

It's a good thing that we don't just have protein powder in our range. We at WEIDER are known for offering everything a bodybuilder and athlete's heart desires. Muscle building is basically our middle name.

So what does science suggest? Let's take a look!

Carbohydrates: Although there are no official recommendations for daily carbohydrate intake for bodybuilders and strength athletes, Paoli and colleagues suggest 3-5 g of carbohydrates per kilogram of body weight for strength and speed athletes, and 3-7.2 g per kilogram of body weight for bodybuilders. The influence of carbohydrate-related insulin secretion on muscle growth has not yet been conclusively clarified.

Low muscle glycogen stores can result in reduced training performance and thus slow down muscle growth. Muscle protein synthesis also seems to work better when there is sufficient glycogen in the muscle. However, the ultimate effect on the muscle mass actually gained is still questionable. Glycogen also binds water. A full 2.7-4 g per gram of glycogen. Hydration of the cell could also possibly contribute to muscle growth.

In our opinion, carbohydrates make absolute sense, especially during longer training sessions in the form of an intra-workout drink. And we wouldn't be WEIDER if we didn't have something suitable in stock. Do you already know our premium amino powder ?

Omega 3 fatty acids: Although the underlying mechanisms have not yet been clearly clarified, there is increasing evidence that omega-3 fatty acids can support muscle growth. On the one hand, they can regulate excessive inflammatory processes in the body, and on the other hand, they may improve the availability of amino acids (by increasing the number of amino acid transporters on the cells) or stimulate muscle protein synthesis.

Vitamins: Vitamins are essential and cannot be produced by the body itself. We therefore need to regularly consume them through food (or through our WEIDER Multivitamin Complete ). Our body needs vitamins, for example, for the smooth running of energy metabolism or for the production of proteins, neurotransmitters or hormones. If vitamins are missing, our system does not work properly. While the antioxidant vitamins vitamin C and vitamin E (in moderate doses) can protect the muscles from excessive oxidative stress during hard training phases, there is evidence that sufficient vitamin D levels can have a positive effect on training performance and muscle growth.

Minerals: Like vitamins, minerals are also essential for life and require regular intake to maintain all bodily functions. Magnesium , zinc and chromium in particular are often associated with our muscles. Magnesium plays a role in muscle contraction (tension) and relaxation. It can also potentially stimulate protein synthesis - just like zinc. More than 50% of the zinc stored in the body is found in the muscles. Zinc is necessary for the proliferation (multiplication) and differentiation of muscle cells. It has also long been known that zinc plays an important role in the regulation of the anabolic (muscle-building) hormone testosterone. Chromium can also increase muscle protein synthesis in combination with protein/amino acids. In addition, it may have a positive effect on body composition (muscle mass ↑, body fat ↓).

Creatine: The authors around Antonio Paoli also included creatine in their work for the sake of completeness. Not necessary, in our opinion. In our opinion, anyone who doesn't supplement creatine in 2024 doesn't deserve big biceps. It's that simple.

As is often the case, the authors conclude: not enough data here, more research is needed there. That may be so, but with responsible consumption of the above-mentioned supplements, no unwanted side effects are to be expected, so: try it out (besides, omega's and micronutrients are not exactly unimportant, even apart from muscle growth).

If you want to get the most out of yourself and your body, you should optimize the basics (training, nutrition, sleep, supplementation) and leave no stone unturned (within health-safe limits) to always push yourself beyond your limits. Don't worry, we'll help you!