Published by Paul Thompson |
Fact-checked against peer-reviewed sources | Updated March 2026

# Best Muscle Building Supplements for Men

Build and maintain lean muscle mass with evidence-based supplements that actually work.

### Key Benefits

- Support muscle protein synthesis and recovery
- Combat age-related muscle loss (sarcopenia)
- Improve strength, power, and exercise performance
- Enhance body composition and metabolic health

## Recommended Muscle Building Supplements

Best Overall
THORNE Creatine Monohydrate
NSF Certified for Sport. Supports muscles and cognitive function. 5g per serving, 90 servings.
$43
View on Amazon
Best Value
Whey Protein Isolate
Fast-absorbing complete protein for muscle recovery. 25-30g protein per serving with minimal fat and carbs.
~$35
View on Amazon
Best for Recovery
Nutricost HMB 1000mg
240 capsules, gluten-free, non-GMO. Prevents muscle breakdown and enhances recovery.
$19.50
View on Amazon

Affiliate disclosure: We may earn a commission on purchases at no extra cost to you.

## Why Muscle Building Matters After 40

Starting around age 30, men begin losing muscle mass at a rate of 3-5% per decade, accelerating after 50. This age-related muscle loss (sarcopenia) leads to decreased strength, slower metabolism, increased injury risk, and reduced quality of life.

The good news: resistance training combined with proper nutrition and targeted supplementation can significantly slow or even reverse this decline. Research shows men in their 60s and 70s can still build substantial muscle with the right approach.

## The Science Behind Each Supplement

### Creatine Monohydrate

Creatine is the most studied and proven muscle-building supplement. It works by increasing phosphocreatine stores in muscles, allowing for more ATP production during high-intensity exercise. Benefits include:

- 5-10% increase in strength and power output
- Enhanced muscle growth when combined with resistance training
- Improved cognitive function (bonus for aging men)
- Safe for long-term use with decades of research

Dose: 5g daily. No loading phase needed.

### Whey Protein

Protein requirements increase with age due to decreased muscle protein synthesis efficiency. Whey protein provides:

- Complete amino acid profile with high leucine content
- Fast absorption for post-workout recovery
- Convenient way to hit protein targets (1.6-2.2g/kg body weight)
- Supports muscle maintenance during weight loss

Dose: 25-40g per serving, 1-2 times daily based on total protein needs.

### HMB (Beta-Hydroxy Beta-Methylbutyrate)

HMB is a metabolite of leucine that prevents muscle protein breakdown. Research shows particular benefits for:

- Older adults with age-related muscle loss
- Preserving muscle during calorie restriction
- Enhancing recovery between training sessions
- Untrained individuals starting a new exercise program

Dose: 3g daily, split into 1g doses with meals.

## Supporting Supplements

Beyond the core muscle-builders, consider these supporting supplements:

- Vitamin D: Essential for muscle function; deficiency impairs strength
- Omega-3s: Enhance muscle protein synthesis response to training
- Magnesium: Supports muscle contraction and recovery
- Collagen Peptides: Support connective tissue health for injury prevention

## Training Principles for Men Over 40

Supplements only work when combined with proper training:

- Progressive overload: Gradually increase weight, reps, or volume
- Compound movements: Prioritize squats, deadlifts, presses, and rows
- Recovery: Allow 48-72 hours between training same muscle groups
- Consistency: 3-4 sessions per week beats occasional intense workouts
- Sleep: 7-9 hours for optimal growth hormone release and recovery

## Frequently Asked Questions

#### Is creatine safe for men over 40?

Yes, creatine is one of the most researched supplements with an excellent safety profile. Studies show no adverse effects on kidney or liver function in healthy individuals. It may actually provide cognitive benefits that are particularly valuable for aging men.

#### How much protein do I need to build muscle after 40?

Research suggests 1.6-2.2g of protein per kg of body weight daily for optimal muscle building. Older adults may benefit from the higher end of this range due to reduced muscle protein synthesis efficiency. Spread intake across 3-4 meals with 30-40g per serving.

#### Can I still build muscle in my 50s and 60s?

Absolutely. Studies show men in their 60s and 70s can gain significant muscle mass with resistance training and proper nutrition. While the rate may be slower than younger men, substantial improvements in strength and muscle size are achievable at any age.

#### When should I take creatine and protein?

Creatine timing doesn't matter much - just take 5g daily consistently. Protein timing is more flexible than once thought, but having 25-40g within a few hours of training can optimize recovery. Most important is hitting total daily protein targets.

## Conclusion

Building and maintaining muscle after 40 is not only possible but essential for long-term health and vitality. Creatine, quality protein, and HMB form the evidence-based foundation for muscle-building supplementation. Combined with consistent resistance training, adequate sleep, and proper nutrition, these supplements can help you stay strong and capable for decades to come.

Start with the basics - creatine and protein - and add HMB if you're recovering from injury, dieting, or just starting a training program. Your future self will thank you for investing in your muscle health today.