Creatine is a molecule that’s produced naturally in your body. It provides energy for your muscles and other tissues. However, taking it as a dietary supplement can increase muscle creatine content by up to 40% beyond its normal levels. If you are looking for a supplement to help you gain muscle, consider creatine first.

Getting enough protein is critical for gaining muscle. Specifically, to gain muscle, you need to consume more protein than your body breaks down through natural processes. While it’s possible to get all the protein you need from protein-rich foods, some people struggle to do so.

Branched-chain amino acids (BCAAs) consist of three individual amino acids: leucine, isoleucine and valine. They are found in most protein sources, particularly those of animal origin like meat, poultry, eggs, dairy and fish. BCAAs are critically important for muscle growth and make up about 14% of the amino acids in your muscles

Beta-hydroxy beta-methylbutyrate (HMB) is a molecule that’s produced when your body processes the amino acid leucine. It may be especially important for reducing the breakdown of muscle proteins. While HMB is produced naturally by your body, taking it as a supplement allows for higher levels and may benefit your muscles