Choosing the right supplements doesn't have to feel like guesswork. Not all options on the shelf deliver on their promises, but research-backed, natural solutions can make a real difference. If you're looking to support strength, recovery, and overall performance, focusing on the best supplements to support muscle growth will give you clarity instead of confusion. The five featured here are backed by science and chosen for their proven potential to help you get the most from your training.
1. New Zealand Blackcurrant Extract
Blackcurrants might not be the first ingredient you think of for performance, but research shows they deserve a place in your routine. Specifically, New Zealand blackcurrants stand out thanks to the region's distinctive climate and soil profile, which give them naturally high levels of anthocyanins. Anthocyanins are a class of antioxidants that are associated with healthy blood flow during exercise.
At 2before, we use blackcurrants sourced exclusively from New Zealand in our pre-workout products. These extracts contain clinically studied ingredients that support overall athletic performance, whether you're focused on strength, endurance, or high-intensity training.
From lifting and sprinting to tough circuit sessions, adding blackcurrant supplements to your routine may support better performance over time. For a convenient and nutrient-rich option, a smoothie with 2before's blackcurrant powder can deliver the benefits in every sip.
2. Creatine Monohydrate
Among commonly available natural supplements, creatine monohydrate stands out for both the depth of research behind it and its reliable impact on physical performance. Found naturally in foods like red meat and produced in small amounts by the body, creatine supports the generation of adenosine triphosphate (ATP), which fuels short bursts of intense activity.
Adding creatine to your regimen may give you the extra edge when lifting, sprinting, or performing explosive movements. As your capacity for high-intensity effort increases, so does your potential for growth. This might translate into the ability to perform more repetitions or sustain intensity during demanding workouts, contributing to your long-term development.
It's also worth noting that creatine monohydrate has a strong safety profile when taken within recommended guidelines. For those looking to support strength and power naturally, creatine monohydrate remains a practical, science-backed choice.
3. Whey Protein or Plant-Based Protein Blend
Protein is key for muscle growth and recovery, but not all supplements deliver the same results. Whey protein, a dairy by-product, provides all nine essential amino acids in forms your body can use efficiently, making it a go-to choice for supporting muscle repair after training.
Plant-based protein blends are also gaining traction. Combining sources like pea, rice, hemp, or nuts, they can offer a complete amino acid profile while staying allergen-friendly and non-animal based. Whether you prefer whey or a plant-based option, the goal is the same: giving your body the amino acids it needs to rebuild muscle fibers, support recovery, and make every workout count.
4. Beta-Alanine
Midway through a tough workout, that familiar muscle burn can creep in and slow you down. That sensation usually comes from lactic acid building up in the muscles during high-intensity exercise. Beta-alanine, a naturally occurring amino acid, plays a supporting role here by increasing levels of carnosine that may help buffer that acidic buildup.
By increasing muscle carnosine levels, beta-alanine may contribute to better endurance during short to moderate bursts of demanding activity. That can mean squeezing out extra reps, extending sprint duration, or holding form through longer periods of tension. These incremental gains, repeated over time, can support performance and progress.
Because beta-alanine needs time to build up in your system, many users find its effects become more pronounced with regular use. If you experience a mild tingling sensation after taking it, it's common and tends to fade with regular use or a simple dosage adjustment. For athletes focused on power or interval training, beta-alanine can be a supportive addition to your supplement lineup.
5. Magnesium
Magnesium often doesn't get the attention it deserves in sports nutrition, but it's essential for how your muscles perform. This essential mineral is involved in hundreds of enzymatic reactions in the body, from muscle contraction and nerve signaling to energy metabolism.
Keeping magnesium levels topped up may help support muscle function, reduce exercise-related discomfort like cramps or early fatigue, and support recovery and sleep quality—both crucial for building long-term strength and performance.
Magnesium is found in leafy greens, nuts, and whole grains, but for active individuals, diet alone may not be enough. Supplementing in a controlled, consistent way can help you stay on track with your training and reduce the risk of common setbacks.
Harness Natural Support for Peak Training Gains
While reps and routines lay the groundwork, optimal strength comes from giving your body the support it needs to perform and recover. Natural supplements with clinically studied ingredients can make a meaningful difference, supporting energy production, endurance, muscle repair, and other key functions.
For a plant-based option with a proven edge, New Zealand blackcurrants deserve a closer look. Explore 2before's range of natural pre-workout options online to find a product that complements your routine.
