Your Body

Which Supplements Are Best for Building Muscle?

man exercising with dumb bell outdoors

There are many reasons why you might want to build muscle, whether it’s to reach your fitness goals, tone up or improve your strength.


What you eat and the types of exercise you do are key to helping you build muscle, but supplements can also be a big help. Here, we take a look at the best supplements for building muscle and how to incorporate them into your routine.


woman flexing muscles


What’s the Relationship Between Protein & Muscle Mass?


Proteins are essential building blocks in our bodies; protein plays a key role in building muscle, bones, cartilage, skin, nails, collagen, keratin and more.


Protein promotes growth in muscle mass, so if you want to gain muscle, you need to make sure you’re consuming more protein than your body is breaking down.


How to Increase Your Protein Intake


Increase your protein intake by incorporating more protein-rich foods into your diet, such as:


  • Dairy products, including milk, cheese and yoghurt
  • Eggs
  • Lean meat
  • Poultry


scrambled eggs and bacon


However, if you’re vegan or simply want to cut out the extra food prep and meal planning from your routine, protein supplements can be a great option for helping to support your muscle goals.


Garden of Life protein powders are made using clean, organic ingredients, so you can be sure you’re only putting the good stuff into your body. Our protein supplements feature whole food ingredients that can be traced right back to the seed or soil they grew from, because we believe that extraordinary ingredients empower extraordinary health.


Mix up your protein consumption with a range of flavours from Vanilla Chai to Strawberry and Peanut Butter Chocolate, and with different formulas designed to support different goals. For example:


  • Raw Organic Protein Powder, a great vegan option that’s available in a choice of tasty flavours and is ideal for mixing into shakes, smoothies or baking recipes
  • Grass-Fed Organic Whey Protein Powder, sourced from sustainable family farms, home to small herds of cattle that produce half the average carbon footprint



What are the Best Exercises for Building Muscle?


Regularly lifting weights or dumbbells as part of your exercise regime can help you to build muscle over time. In particular, deadlifts can support muscle-building; this is where you lift a weight to the level of your hips or torso before placing it back on the ground.


Push-ups can also be effective for building upper body muscle, while squats are a good workout for the lower body, helping you to build muscles in your legs and glutes.


The Benefits of Vitamin D


Vitamin D is another important nutrient that can contribute to the maintenance of normal muscle function.


Vitamin D is one of the ingredients in our Garden of Life Raw Organic All-in-One Protein Powder, which can be used as a high-protein meal replacement to help support your health and fitness goals.



But if you’re using a protein powder that doesn’t have added vitamin D, make sure you’re including plenty in your diet from sources such as egg yolks, red meat and oily fish.


If you’re looking for a vegan vitamin D source, try our Organics Vegan Vitamin D3 Spray, which comes in a vanilla flavour and can help to promote calcium absorption for healthy bones*, as well as immune system function**.



Find out more about the different vegan supplements available at Garden of Life:


What Supplements Should Vegans Take?

Your Health

What Supplements Should Vegans Take?

Support your health and wellbeing with these vegan supplements.

2021-03-01 10:05:04By Garden of Life



*Vitamin D contributes to the maintenance of normal bones.

**Vitamin D contributes to the normal function of the immune system.

Garden of Life

Garden of Life

Writer and expert