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Protein + Creatine + Mass Gainer

Build Muscle

Hypertrophy comes from progressive overload, enough protein and enough calories. Supplements are the easy part — but they are also the part that removes excuses.

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How to approach it

The order that actually works.

  1. 01

    1. Set the training up first

    Progressively heavier sets, more reps, or both, week over week. No supplement substitutes for this — it is the entire mechanism.

  2. 02

    2. Hit a protein target

    Roughly 1.6–2.2 g of protein per kilogram of bodyweight per day. Food first; a protein powder is simply the easiest way to close the gap.

  3. 03

    3. Eat enough

    A surplus is not mandatory for beginners, but undereating hard will limit progress. This is the only place a mass gainer genuinely earns its place.

  4. 04

    4. Add creatine once the basics are stable

    3–5 g of monohydrate daily. It is the cheapest evidence-backed addition you can make for strength and power work.

The short list

What supports build muscle.

Start at the top of the list. You do not need all of it — and the cheapest item on this list is more valuable than the most expensive.

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Read next

Understand it first.

Placeholder image — protein shake beside a barbell in a training space

Muscle 6 min read

Whey Protein for Muscle Gain

How whey fits into a muscle gain phase, what it does and does not do, and how much protein you actually need alongside it.

Read the guide
Placeholder image — protein powder beside a portion of chicken and rice

Nutrition 6 min read

How Much Protein Do You Need?

A practical breakdown of daily protein targets by bodyweight and goal, and how to hit them with food and supplements.

Read the guide
Placeholder image — shaker with creatine powder next to a training bag

Performance 5 min read

How to Take Creatine

Loading versus maintenance, the right daily dose, when to take it and what to expect in the first three weeks.

Read the guide

Other goals

Training for something else?

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Creatine + Protein + Pre-Workout

Get Stronger

Strength is a skill and a number. Creatine for the adaptation, protein for recovery, and pre-workout only if you genuinely need the extra push.

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Protein + High-fibre food + Consistency

Lose Fat

Fat loss is a calorie deficit you can hold onto. Protein keeps you full and preserves lean mass, and everything else is optional.

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Protein + Creatine + Wellness basics

Improve Recovery

Training is the stimulus; recovery is where the adaptation happens. Protein, creatine, sleep and a few unglamorous basics do most of the work.

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Vitamins + Fish Oil + Wellness

Daily Wellness

Supplements for the days you are not in the gym: a multivitamin, omega-3, and correcting whatever your diet is genuinely short of.

Build your stack
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