What supplements do I need to build muscle? | Exercise.com Learn: Your Fitness Business Resource

What supplements do I need to build muscle?

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

Full Bio →

Written by

UPDATED: Aug 25, 2020

Advertiser Disclosure

It’s all about your brand. Let us do the heavy lifting.

Advertiser Disclosure: We strive to help you make confident fitness software decisions. Comparison shopping should be easy. Our partners do not influence our content. Our opinions are our own.

Editorial Guidelines: The Editorial Team at Exercise.com is dedicated to providing fair, unbiased information about the fitness industry. We update our site regularly and all content is reviewed by credentialed fitness experts.

Get the Basics...
  • There are lots of supplements on the market that promise to help you build muscle.
  • One of the most common muscle-building supplements is protein.
  • Without proper diet and exercise, no supplement taken on its own will help you build muscle.

Some of the best supplements to use if you are trying to build muscle include Whey Protein Powder, Creatine, Multivitamins, and Fatty Acids.

However, it is important to remember that taking supplements is just a small part of any workout and exercise program.

A proper diet and balanced exercise program are just as, if not more, important than any supplement you can take.

Pair your supplementation routine with a regular exercise routine. Go PRO now for access to workout plans, certified personal trainers, and more.

Will Taking Supplements Help Offset a Poor Diet or Exercise Program?

No matter what supplements you take, if you do not balance it with proper diet and exercise, there will be no visible results.

Nutritional and dietary supplements are ideal to serve as an addition to a diet.

In most cases, these supplements best help offset any deficiency you may have. For example, someone who spends a large amount of time indoors may be best served by taking a vitamin D supplement because of a lack of exposure to the sun.

It is best to discuss your intentions with a physician or other healthcare and medical professional, such as a nutritionist, before taking any supplements. Especially one you have never taken before!

Should I Consume Extra Protein to Try to Build Muscle?

Protein is one of the most common supplements on the market for bulking up. Here’s an explanation of why it’s important and how it works:

An error that is commonly made by individuals is taking too many protein supplements and taking them too often. Protein is available in many different formats, and it is easy to consume and just as easy to consume too much.

When you are deficient in nutrients, supplementing in one way or another is important. But when you supplement nutrients with processed foods, such as protein bars, you are consuming additives that are made to make the product last longer.

These additives, which can include oils and corn syrup, are not necessarily natural and present a challenge for the body to digest. When a body cannot digest certain ingredients, those nutrients can be stored away as fat, which is not ideal.

Any form of nutritional supplement containing protein, such as a protein bar or shake, should not serve as a substitute for the protein that occurs naturally in meats, fruits, and vegetables.

By ensuring that you eat a balanced diet, you can not only get the protein your body needs but will also receive all of the other vitamins, minerals, and nutrients that are needed to maintain a healthy body and lifestyle.

Get More Out of Your Health and Fitness Routine. Go PRO!

Sign Up

What Vitamins and Minerals Will Help Me Grow Muscles?

Perhaps the most important vitamin you can take if you are looking to increase your muscle mass is vitamin D. This vitamin is regulated by the FDA because too much of it can lead to vitamin D toxicity.

Vitamin D is available as a nutritional supplement and is very easily obtained. However, if you prefer to consume vitamin D naturally through certain foods, then eating oatmeal or different types of bran cereals can meet those requirements. Either choice also contains fiber and can give you what you need to build muscle.

In addition, eating shellfish can also help increase the amount of vitamin D you consume.

You can also help build muscle by adding calcium supplements to your diet. Calcium is readily available as a supplement, but can also be found in a large number of foods.

Dairy products, such as cheese and yogurt, as well as spinach and beans, have excellent levels of calcium that can naturally supplement any nutritional or exercise program.

Other important vitamins and minerals that can help build muscle include the mineral, magnesium, and certain fatty acids. Consuming foods such as broccoli, soybeans, nuts, and soymilk can supply much of the daily recommended intake amounts of magnesium and fatty acids.

The bottom line is that supplements are not required in order for you to build muscle. Rather, a balanced diet, an efficient and effective exercise program, and the ability to control the intake of sugary food are all the help you need to build muscle.

There are many different supplements on the market today, and a large number of them have a multi-million dollar marketing campaign promoting them to individuals.

While it is very easy to get caught up in the promises of nutritional supplements, it is more effective to speak to a medical professional and determine what is best for you.

Some of the supplements might help you reach your desired muscle mass, however, you must have a proper diet and workout program in place. Sign up for our PRO plan, which is guaranteed to keep you motivated, focused, and strong. Sign up today!

Learn more about Exercise.com Fitness Business Management Software.

Schedule your demo today.