Beyond Protein: The Overlooked Supplements That Supercharge Muscle Growth
New research reveals how carbs, creatine, omega-3s, and more can break plateaus and maximise your gains, if you know how to use them.
Is protein the only supplement you need for muscle growth?
This study highlights that while protein is king for muscle building, overlooking other key nutrients and supplements could mean missing out on your full muscle-building potential—especially if you’re frustrated by plateaus or slow progress.
PMID: 38689582
Key Points
Muscle growth is complex: Resistance training triggers a cascade of events—mechanical stress, hormonal and immune responses, and increased muscle protein synthesis (MPS)—all orchestrated by the mTORC1 pathway.
Protein is crucial but not everything: Adequate protein (quantity, quality, and timing) is essential, but other supplements and nutrients play supporting roles in optimising muscle hypertrophy.
Other supplements matter: Carbohydrates, vitamins, minerals, creatine, omega-3s, polyphenols, and probiotics can all influence muscle growth and recovery.
Aim
To review the current evidence on nutritional supplements (beyond protein) that can support skeletal muscle growth in response to resistance training.
Methods
This is a narrative review of recent scientific literature, synthesising evidence on how various supplements and nutrients impact muscle hypertrophy and recovery processes.
Results
Protein:
Quantity: Strength athletes need at least 1.7 g/kg/day; endurance athletes may need 1.6–1.83 g/kg/day, especially post-training.
Quality: High-quality proteins (DIAAS/PDCAAS) rich in leucine (≥2.5 g/meal) are most effective for MPS.
Timing: While important, timing is less critical than total daily intake and distribution.
Carbohydrates:
Moderate intake (3–5 g/kg/day for strength athletes) supports glycogen replenishment and may help reduce muscle protein breakdown via insulin effects, but does not directly increase MPS.
Creatine:
Shown to increase muscle mass and strength, likely through enhanced energy availability and cell hydration.
Omega-3s:
May reduce chronic inflammation and support muscle recovery, though direct anabolic effects are less clear.
Vitamins, Minerals, Polyphenols, Probiotics:
Supports overall muscle health, reduces oxidative stress, and may improve gut health, indirectly benefiting muscle growth and recovery.
