The three supplements I use every day to build strength and muscle
This trio from Myprotein helps me lift heavy, build muscle and recover faster
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Navigating the saturated world of supplements can be a tricky task nowadays, with so many brands and products to choose from. That’s why, as a fitness writer looking to build strength and support my active lifestyle, I like to keep things simple.
There are just three items I use regularly: creatine monohydrate, whey protein and a mass gainer. Together, this trio helps me hit my daily protein quota, refuel after intense workouts and feel energised during strength training sessions. The products I use are all affordable too, compared to some pricier rivals.
Protein provides the building blocks the body needs to grow and strengthen your muscles after lifting weights. Whey protein powder in particular is easy to chuck in a shaker and swig on the go, helping me hit my protein goal during even the most hectic days.
Mass gainers provide a hefty dose of protein too, while also adding carbohydrates (the body’s favoured energy source) into the equation to replenish my energy stores after a gruelling morning workout.
And finally, creatine helps the body quickly regenerate adenosine triphosphate (ATP). ATP provides cells with the energy they need to function, supporting explosive efforts in the gym like trying to topple my old one-rep max lifts. The sum of these parts is that, with this trifecta of supplements, I can train hard and reap the rewards.
How I tested
I have been using each of these supplements every day for the last few months. Creatine and whey protein have been regular fixtures for more than a year, then I brought the weight gainer in more recently to support an increase in my training volume.
With any whey protein powder and mass gainer, I look for an enjoyable flavour, texture and fuss-free mixing. A solid amount of protein per serving (roughly 20g and up for whey, and 30g-plus for a mass gainer) is another must, and I also note how I feel after drinking them, keeping an eye out for unwanted bloating. For creatine, I want a powder that’s affordable and mixes well. If it’s unflavoured, creatine monohydrate should be the only ingredient.
Myprotein creatine monohydrate powder
- Best: For building strength
- Sizes: 100g, 250g, 500g, 1kg
- Why we love it
- Great range of flavours available
- Supports strength training
- Plenty of servings per pouch
Creatine is among the most well-researched and widely recommended supplements out there, and for good reason – it’s been repeatedly linked to improved performance.
It can help you lift heavier weights, build more muscle, enjoy better-quality workouts and improve cognitive function, according to an article published by the University of Essex.
Myprotein’s standard bags come with 250g of the stuff. Given each serving is just 4g and the brand only prescribes one serving per day, even this petite pouch should see you through more than two months, all for an RRP of £15.99.
However, my favourite thing about the Myprotein creatine monohydrate powder is that it comes in a couple of exotic flavours, as well as the classic unflavoured option. I find these flavoured options are enjoyably refreshing when gulped down during or after a workout, particularly if I’m training outside and the sun decides to make a rare appearance.
Myprotein impact whey protein powder 1kg
- Best: For building strength
- Sizes: 500g, 1kg, 2.5kg, 5kg
- Why we love it
- Great range of flavours available
- Mixes well
- Easy way to help hit protein quota
Consuming between 1.6g and 2.2g of protein per kilogram of body weight each day is your best bet if you want to build muscle, according to the National Academy of Sports Medicine. As someone weighing in at roughly 95kg, this is easier said than done, especially when balanced with a busy day in the office.
Myprotein’s impact whey protein powder is an elegant solution to my problem. A single serving delivers roughly 23g of protein, and I can always add a second scoop to my shaker if I fall well off the pace. It also offers fuss-free mixing, meaning I don’t have to suffer through unwanted clumps in my drink (which can’t be said for all protein shakes I’ve tried).
I usually like to drink mine after dinner, with Myprotein’s wide array of (often dessert-inspired) flavours providing a welcome hit of sweetness to round off my evenings – blueberry cheesecake remains a personal favourite.
It’s modestly priced too. The RRP is £41.99 for 33 servings, meaning each drink will set you back £1.27. But if you keep an eye on Myprotein’s ever-present offers, you’re likely to find it with a significant discount.
Myprotein impact weight gainer 1kg
- Best: For recovery
- Sizes: 1kg, 2.5kg
- Why we love it
- Blend of carbs and protein
- Easy to use on the go
- From 29g of protein per serving
There are three main macronutrients; protein, carbohydrates and fats. Protein tends to steal the limelight with its party trick of helping people pack on muscle, but that doesn’t mean you can just ignore the other two.
Carbs are the body’s preferred energy source and, after a hard workout, energy is something I’m severely lacking. That’s why I like to quaff one of these soon after wrapping up my regular morning session.
The balance of protein, carbs and a higher calorie content (387cal for my favourite smooth chocolate flavour) than your average shake helps me refuel, providing the nutrients I need to build muscle, recover and be ready to face the rest of the day.
Like whey protein powder, I find mass gainers practical too: it only takes a few seconds to scoop out a serving into an empty shaker and chuck it in my bag in the morning. Then, when I’m in need of it during the day, all I have to do is add water and voilà, I’m privy to a tasty, protein-rich drink.
Myprotein’s flavour selection here isn’t as wide as its array of impact wheys, but there are still plenty of options to keep most customers happy. Mass gainers I’ve tried in the past also have a horrible habit of mixing badly due to their large serving sizes, but I’ve never had any such problems with this one.
The verdict
Supplements are called supplements for a reason: they’re designed to supplement your regular diet, not replace it. That’s why I’d always recommend getting as much of your protein, and nutrition in general, from whole foods.
Where I’ve found these three supplements come in handy is for filling in gaps in my game. Whether it’s through a lack of time, money or otherwise, I can find it difficult to eat a diet that meets my protein goals and keeps my creatine stores topped up. The whey protein and Myprotein creatine monohydrate help me make up the deficit, while the weight gainer provides some extra energy in the form of carbs.
In summary, supplements aren’t an essential part of a well-rounded diet. But if, like me, you struggle to hit certain nutritional goals, they can be a welcome helping hand and these three are the ones I take for staying on target.
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