Several supplements can be used to support muscle growth when paired with resistance training and a well-rounded diet. One important benefit of exercise is gaining muscle and strength. Having a healthy amount of muscle allows to you to perform your best during exercise and daily life.

While it’s possible to meet all these criteria without taking dietary supplements, certain supplements may help you meet your goals.


Protein is vital for protein synthesis, the process where our muscles grow and adapt. During exercise, our muscle fibres break down and protein helps the body to repair these quickly, improving recovery times.  Consuming protein shakes means your protein is rapidly absorbed and digested making it perfect for post-workout consumption.

2.  BCAA’S

BCAA is instantized Branched Chain Amino Acids, the amino acids Leucine, Isoleucine and Valine. BCAA’s are believed to help in the process of protein synthesis, as well as reducing muscle soreness and breakdown, making it a perfect supplement during intense muscle-building workouts.


Creatine is one of the most ergogenic supplements available. The positive effects of Creatine in relation to increasing size, strength and performance are undisputable. It’s probably one of the best supplements for muscle gain. Supplementation helps to increase the resynthesize of ATP, the body’s immediate energy source, enabling you to work at a higher intensity for longer, perfect for explosive sports such as Rugby, CrossFit and weightlifting.

4. HMB

HMB is a metabolite of the amino acid Leucine (a product created when Leucine is metabolised in the body). HMB has been shown to help build muscle tissue by aiding protein synthesis, as well as helping to reduce induced muscle breakdown, acting as an anti-catabolic during training – allowing you to train harder for bigger gains.

5. ZMA

ZMA is a supplement containing Zinc, Magnesium and Vitamin B6 and is thought to help increase natural hormone levels, muscle strength, induce better sleep, aid the immune system and support recovery. When training intensity or frequency is increased, the body, and more specifically the CNS (central nervous system), comes under a lot of stress. Supplementing with ZMA can help to assist recovery and boost the quality of sleep (sleep quality and duration is vital for proper muscle and CNS repair).