💪 Supplements to build muscle

Whey protein is a fast-absorbing protein derived from whey, a by-product of cheese production. It contains all essential amino acids and has a high biological value. Ideal immediately after training to promote muscle recovery and growth. One of the most researched and effective supplements for strength athletes.

Creatine is one of the most researched supplements in the world. It increases phosphocreatine stores in your muscles, giving you more explosive power and energy for short, high-intensity efforts like weightlifting and sprints. Effective for almost anyone who exercises.

Vitamin D3 is produced by the skin on sun exposure, but most people in northern Europe get too little for most of the year. It plays a crucial role in calcium absorption for strong bones and supports the immune system, muscle function and energy levels.

Zinc is an essential trace element involved in hundreds of enzymes in the body. It plays a key role in immune response, wound healing, DNA synthesis and testosterone production. Vegetarians and athletes often have a higher need.

Magnesium is involved in over 300 enzymatic processes in the body. It helps with muscle contraction and relaxation, energy production, sleep quality and stress regulation. Deficiency is common and can cause muscle cramps, fatigue and sleep problems.

BCAAs (Branched-Chain Amino Acids) are the three essential amino acids leucine, isoleucine and valine. They make up around 35% of the muscle protein in the body and are absorbed directly by muscle tissue — bypassing the liver — making them uniquely fast-acting. BCAA supplements are used primarily to reduce muscle breakdown during intense training, speed up recovery between sessions and reduce exercise-induced soreness. Leucine plays the central role as the primary activator of muscle protein synthesis (MPS). BCAAs are most effective when total protein intake is otherwise insufficient, and are popular in fasted training or endurance sports.

Casein is a milk protein that digests slowly, providing a sustained release of amino acids to muscles over 5 to 7 hours — making it ideal as a bedtime protein. Unlike whey, which is absorbed rapidly, casein forms a gel in the stomach that slows digestion and delivers a steady drip of amino acids throughout the night. This makes it particularly effective at reducing muscle breakdown during long periods without food, such as overnight fasting. It is especially popular among athletes focused on overnight recovery and body recomposition.

Vegan protein powders deliver a complete amino acid profile from plant sources such as pea, rice, hemp or soy. They are ideal for people following a plant-based diet who struggle to meet daily protein targets through food alone. Modern blends (e.g. pea + rice) closely match the amino acid profile of whey protein and are well tolerated by those with dairy sensitivities.