Maximize Muscle Gain and Weight Loss: Top 5 Supplements You Need to Know

Reviewed by Carolyn Nicholas, FDNP Written by Our Editorial Team
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Building muscle through resistance training plays a vital role in the maintenance of healthy blood sugar levels, an aspect of wellness that becomes increasingly important as we age and during weight loss efforts. Muscle tissue is super important when it comes to dealing with glucose. It uses glucose for fuel and stores it as glycogen. When you build more muscle, your body gets better at controlling blood sugar levels. This can help stop those crazy cravings and prevent you from overeating and storing excess glucose as fat. 

Moreover, prioritizing adequate protein intake over supports this process by providing the necessary building blocks for muscle repair and growth post-resistance training. Protein-rich foods often have a minimal impact on blood glucose, making them an excellent choice for maintaining steady energy levels and supporting overall metabolic health. 

In essence, combining resistance training with sufficient protein not only aids in weight management but also ensures a more stable and efficient blood sugar control system, pivotal for long-term health and vitality.

Certain supplements can complement resistance training and a balanced diet to help build muscle. Here are some well-regarded options:

  • Protein Powders: Whey protein is the most bioavailable protein next to animal meats/protein and easily absorbed. It can be beneficial for muscle growth and weight loss, especially when consumed after a workout. Opt for bone broth protein or, if you’re sensitive to dairy, whey protein isolate as it doesn’t have the casein or lactose found in most dairy products. 
  • Branched-Chain Amino Acids (BCAAs): These include leucine, isoleucine, and valine, which are key amino acids for muscle protein synthesis and recovery especially if you are vegan or vegetarian. 
  • Creatine: A widely researched supplement that increases muscle energy availability, enhances performance, and promotes muscle growth with resistance training.
  • Vitamin D3: Often touted for its role in bone health, Vitamin D also plays a part in muscle function and protein synthesis.(It also helps with mood and immune function!)
  • Magnesium Glycinate: It's involved in muscle contractions and overall muscular health. Deficiencies might impede muscle development. It can also great for muscle recovery and soreness after workouts. 

Always consult your primary care doctor before adding supplements to your regimen.

Find all these products and more in our ABLE SHOP.


Study on creatine: Journal of the International Society of Sports Nutrition 

Research on BCAAs and muscle protein synthesis: The Journal of Nutrition

Research on muscle, blood sugar, and protein: American Journal of Clinical Nutrition

Photo by Kelly Sikkema

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