GOAL GUIDE · G-01Evidence-Based Protocol
Best Supplements for Muscle Gain
An evidence-first guide to building a supplement protocol around your goal. We rank ingredients by research quality, not marketing budgets.
§ 01Supplement Stack
Recommended protocol
#1Strong Evidence
Creatine Monohydrate
Foundation
DOSE
3–5g/day
PRIORITY
High#2Strong Evidence
Whey Protein
Protein target
DOSE
20–40g/day
PRIORITY
High#3Moderate Evidence
Beta-Alanine
Endurance support
DOSE
3.2g/day
PRIORITY
Medium#4Strong Evidence
Caffeine
Performance & Focus
DOSE
3–6mg/kg bodyweight
PRIORITY
Optional§ 02Foundations
Diet & lifestyle notes
01
Protein intake of 1.6–2.2g/kg bodyweight is foundational — supplements assist, they don't replace food.
02
Calorie surplus of 200–400 kcal is needed to support lean muscle gain without excessive fat gain.
03
Training frequency matters more than any supplement — prioritise progressive overload.
04
Sleep is when muscle protein synthesis peaks — 7–9 hours is non-negotiable.
§ 03Products