The Best Muscle Growth Supplement

What is the best muscle-building supplement, that answer can be very difficult to answer because I don’t think there is one supplement, rather their many “best muscle-building supplements” as it really just depends on your goals and what you value.

But if you are looking for a cheat for rapid muscle growth, this is not the answer, you will still need to put in the hard work with countless intense workouts and a good diet.

What Are The Best Muscle Growth Supplements?

  1. Creatine
  2. Protein Powder
  3. Branched Chain Amino Acids
  4. Beta Alanine
  5. Pre Workout Supplements

What Do Muscle Building Supplements Do?

There are so many different positive effects of muscle-building supplements, some of them could simply improve performance when resistance training or further stimulate the muscle for enhanced muscle growth.

Though you can get many of these muscle growth supplements in a healthy diet, it can be difficult to get enough to optimize muscle growth.

person climbing concrete stairs


This includes any form of creatine, whether that be creatine monohydrate or creatine HCL as most of them have been shown to have equally effective.

Creatine has been shown to

  • Improve strength
  • Increase lean muscle mass
  • Decrease muscle recovery time

Out of all of the muscle growth supplements out there creatine is the most tried and tested one out in the market, and has been shown to be the most effective supplement to promote muscle growth.

If you are looking for a recommendation I would say Optimum Nutrition Micronized Creatine Monohydrateis one of the best creatine supplements currently for sale. But if you are looking to save some money I would recommended getting pre-workout supplements that are high in creatine, if you are unsure of which creatinpre-workoutsts to choose I have an article on 5 of the best creatine pre workout.

Optimum Nutrition Creatine Powder, Unflavored, 600g :  Health, Household & Personal Care

Protein Powder

To get the most out of protein most people recommend about 1 gram of protein per pound of body weight, or 2.2 gram per kg to maximize muscle growth. For most people this recommendation can be extremally difficult to reach for one reason or another, this is where protein powder comes in to make to protein goal easier to reach.

Protein powder has been shown to

  • Help build muscle

Though most protein powders only help you build muscle that is not a bad thing, as with any other supplement the most important aspect of building muscle mass is your protein intake, and they way I like to think about it is that your building a house with just your hands. Though most protein powders just help with muscle growth, some them could have other benefits by adding a healthy amount of branched chain amino acids/essential amino acids.

Personally one of my favorite protein powders is Biotech USA — Iso Whey Zero, as it tastes great, is relatively cheap with 88% protein contents per serving.

But if you are lactose intolerant you have to be careful, as many whey protein powders contain some kind of lactose. The solution is to look for protein powders with the word isolate in the name. You can fin some great options here.

BiotechUSA IsoWhey Zero LACTOSE vanilla 908 g : Health,  Household & Personal Care

Branched Chain Amino Acids/BCAAs

Branched Chain Amino Acids are one of the most useful supplements for muscle growth, and will often be found in other supplements such as protein powder and pre workout supplements. But the problem here is that most of these other supplements don’t contain enough BCAAs for you to get the full effects.

BCAAs has been shown to

  • Promote muscle protein synthesis
  • Decrease muscle fatigue
  • Reduce muscle soreness

BCAAs are great, though they can be found in many different pre-workouts and protein powders, most of them just don’t have enough for you to feel the full effect. Another great reason to take BCAAs is the three essential amino acids, this is because they are not found in food making BCAAs the best way to increase your essential amino acid intake.

One of the best BCAA supplements out there is Optimum Nutrition BCAA capsules coming in at a great price on Amazon at $41.84 AUD or 100 servings and 200 pills or if you want it in powder form it come at $52.90 AUD for 60 servings.

Optimum Nutrition BCAA Capsules, 1g, 200 Count : Health,  Household & Personal Care

Beta Alanine

Beta-alanine is another great supplement for muscle growth, and it can be found in pretty much any animal product, but it is also one of the most common ingredient in pre workouts. But again they run into the same problem that BCAAs that if can be difficult to find enough beta Alanine in a normal diet, and that is where beta-alanine supplements come in.

Beta alanine has been shown to

  • Increase exercise performance
  • Increase strength
  • Decrease muscle fatigue

Though you can find beta-alanine in many different forms of protein it can be hard to get the optimal amount which is around 2-5 grams of it naturally. An example is that a chicken breast contains anywhere from 0.2 to 0.5 grams of beta alanine, which means you would need a minimum of 4 chicken breasts a day to reach the minimum optimal amount.

Pure products is a great option for your beta alanine needs, coming in for $40 AUD for 500 grams or $45 for 1 kg.

PURE PRODUCT AUSTRALIA 100% BETA- ALANINE 500G Pharmaceutical Grade | eBay

Pre Workout Supplements

Pre workout supplements is another way to improve your muscle growth journey, this is because with the right pre workout you can give your workouts an edge. This is important because I personally believe the intensity most important part of muscle growth, and most pre-workouts have the right ingredients should give you the energy and focus to pump out some intense workouts.

Pre-workout supplement has been shown to

  • Improve your strength
  • Increase energy
  • Increase endurance
  • Increased focus

Pre-workout is another great option if you are looking to improve your fitness journey as sometimes you just need the extra hit of energy for you to really pump out those sets.

I also feel that pre workouts also have the most variety when it comes to potential benefits, as some could contain those essential amino acids, some could contain creatine monohydrate, or some could have an excess amount of caffeine to push your workouts to the next level.

I like Gorilla Mode by More Plate More Dates, as its formula makes you feel like a gorilla in the gym, pumping out sets like it is no body’s business.

However Gorilla Mode has a lot of caffeine and I suggest that you only use it if you are at least an intermediate lifter of not already more advanced. If you are newer to the gym and still looking for a pre-workout to choose I recommended Low caffeine pre-workouts that still get the job done.

Warp Up

We all know that the journey to try to gain muscle can be extremely difficult for many people. But all of these options are great if you want to boost muscle growth, and I don’t think you can go wrong with any of their whether you pick the whey protein powder and the creatine monohydrate, either ,way I think you are going to see a significant improvement in your muscle growth journey.

For each section I only recommended one of my personal favourites, and there are many more option that I both like and dislike, but at the end of the day what I like may not be what you like.

5 of The Best Lactose Free Protein Powder

Best Lactose Free Protein Powder

If you need more protein in your diet, choosing the right protein powder can accelerate your gains. But the problem is that many of the top protein powders contain lactose, but don’t worry in this article I will show you the best lactose free protein powders.

What Does It Mean To Be Lactose Intolerant

To put it simply lactose intolerant people can’t eat the sugar that comes from dairy products like milk or cheese, because they can’t digest it. Why can this be a problem for people looking to up their protein they are eating. The first reason is that many forms of protein such as beef protein or other meat proteins is that they are very filling and can as a result be very difficult to eat enough to optimise muscle gain and help you maintain your lean muscle mass. The other reason is that most protein powders contains one dairy which means they are not lactose free protein powders.

But not to worry as actually most forms of whey protein isolate can be eaten by lactose intolerant people as they do not contain any of form of lactose.

Nine Essential Amino Acids

The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, and any protein sources which has all of these are considered a complete protein, but why are they important to have? They do many things for your body such as increase energy production, immune system function, nutrition absorption, and many other body functions. Furthermore human bodies don’t normally produce any of these essential amino acids or branched chain amino acids, and you get them from food. This is important as all lactose free whey protein powders have all these.

Because protein powder have all nine essential amino acids we can consider them complete proteins, if you want to learn more about complete and incomplete protein you can read this article called Complete vs Incomplete Proteins: Understanding the Difference

My Top Pick

My top pick is Biotech USA — Iso Whey Zero, this is the best lactose free protein powder for lactose intolerant people because they put the protein in protein powder with a massive 88% protein contents, this is great because the 88% protein contents helps optimal protein intake without going overboard on the calories. To add on to this they also come in 16 different flavours being relatively cheap coming in at $129.95 AUD. To add on to this as for lactose free protein powders go this one mixes in to liquids very well.

Iso Pure

Brief OverviewISO Pure is a great protein powder that comes in 8 different flavors (some better than others). But where this protein powder really shines it is loads of vitamins, so much so that you could also consider it a multivitamin blend.

Flavours – ISO Pure comes in 8 different flavours, some being Dutch chocolate, creamy vanilla, and cookies and cream.

Grams of Protein – Iso Pure contains 25 grams of protein per servings, making the protein contents of this protein powder at 50%.

Price – You can buy ISO Pure in 3 different sizes $121 for 41 servings, $61.66 for 20 servings, and $50.92 for 14 servings


  • Offered for a great price
  • Can double down as a multivitamin blend
  • No artificial sweeteners


  • Has soy
  • Not the best tasting


Optimum Nutrition

Brief Overview Optimum Nutrition protein powder is great and it mixes very well in most liquids. I personally think it tastes great, but many people also consider some of the flavours too sweet.

Flavours – Optimum Nutrition comes in 8 different flavours some being, chocolate, vanilla, and rocky road.

Grams of Protein – Optimum Nutrition’s whey protein powder is 24 grams of protein per servings, and its protein contents is 48%.

Price – $79.95 for 24 servings, $124.95 for 44 servings, and $194.90 for 74 servings


  • It tastes great
  • They make a great protein shake because they mix very well in most liquids
  • No artificial sweeteners


  • Some could consider it too sweet
  • Very low in carbs


Biotech USA – Iso Whey Zero

Brief Overview Iso Whey Zero tastes good, and if you don’t like one choice you have another 16 flavours to choose from. Furthermore, this protein powder contains 88% protein content.

Flavours – BioTech USA comes in a whopping 17 different flavours including strawberry, vanilla, and salted caramel

Grams of protein – Bio Tech USA’s lactose free protein powder contains 22 grams of protein for a 25 grams serving size, putting its protein contains at 88% per serving.

Price – $129.95 for 90 servings


  • 88% protein contents
  • Fast and easy to absorb
  • It is relatively affordable


  • Has sugar though it advertises itself as zero sugar


R1 Protein

Brief Overview – Though this protein powder does not taste the best, they make great protein shakes because it mixes well with most liquids, with great protein contains a low-calorie count, this is a great option if you want to lose weight but still get in that protein.

Flavours – R1 comes in 6 different flavours Lightly Salted Caramel, Chocolate, Cookies and Cream, Vanilla, Strawberry, and Chocolate Peanut Butter

Price – $84.44 FOR 28 servings, and $159.60 for 76 servings

Grams of Protein – R1 has 25 grams of protein per serving with a 50% protein contents.


  • Effortlessly mixes into any liquid
  • Very low calories per serving
  • Has no artificial sweeteners


  • Not the best flavour


Impact Whey Isolate

Brief Overview – I think this a great choice if you want to change it up often, they have 16 different flavours to choose from and with the option the buy just 10 servings, this is the perfect option for who are on the fence for one reason or another.

Flavours – Impact Whey Isolate comes in 16 different flavours, and an unflavoured option as well if you just in it for the protein.

Grams of Protein – Impact Whey Protein has the largest protein percentage on this list coming in a 90 percent protein, with 23 grams of protein with a 25 gram serving size.

Price – 10 servings, 40 servings, 100 servings, and 200 servings


  • A lot of flavours for choices
  • You can sample all the flavours by just buying 10 servings


  • Contains artificial ingredients and sweeteners


What Is The Difference Between Whey Protein Concentrate & Whey Protein Isolate

Whey protein is high quality protein that is derived from cows milk, whey protein isolate is that same milk protein but it has gone through a special process to remove the lactose from the product.

If you want to learn more about the topic of whey protein powder, you can read more about it in this article called Whey Protein: Separating Fact from Fiction.

Closing Thoughts

Again my top pick is Iso Why Zero for the reasons I listed in the article. But I realise lactose free protein powders can be expensive, so I going to tell you the absolute best alternative egg protein, or egg white protein. Egg white protein is great for protein with a super low calorie count only being 52 calories for 100 grams of egg white, while giving you 11 grams of protein for that 100 grams, and if you don’t want to handle raw eggs I recommend egg white protein powders, this one by It’s Just it good.

But if you want to go super clean vegan protein powder is also a great option, as more than just being a great source of protein, vegan protein powder has been shown to reduce cholesterol levels and reduce markers of heart disease.

But ultimately the critical factor is you

Lactose intolerance can make it very difficult to find a good protein powder, hopefully this article helped you find the right choice for you. Though you can take my word what is the best protein powder, what you value in a lactose free protein powder is more valuable than what I could ever say.