Top 5 Must-Have Supplements for Muscle Growth & Recovery in Australia
If you’re training hard and want faster results, these five science-backed supplements can help you build lean muscle, recover quicker and train with more intensity.
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1) Whey Protein Isolate (WPI)
WPI is a fast-absorbing, high-protein, low-lactose option that supports muscle repair after training. It’s ideal post-workout or any time you need a clean protein hit.
- Why it helps: Delivers amino acids quickly to trigger muscle protein synthesis.
- Who it’s for: Anyone chasing lean gains with minimal carbs and fats.
2) Creatine Monohydrate
One of the most researched supplements on earth. Creatine increases phosphocreatine stores in muscles to improve power, strength and training volume.
- Why it helps: More reps, heavier lifts, better training quality.
- How to take: 3–5 g daily; loading is optional.
3) Pre-Workout
A quality pre-workout boosts energy and focus so you can push harder and stay locked in.
- Look for: Caffeine (or stim-free options), beta-alanine, citrulline, tyrosine.
- Timing: 20–30 minutes before training.
4) BCAAs & EAAs
Aminos support recovery and help reduce soreness—handy during long sessions or when you’re cutting calories.
- Why it helps: Provides essential amino acids your body can’t make.
- When: Sip during training or between meals.
5) Fat Burners (for Lean Phases)
When you’re leaning down, fat burners can support metabolism and energy while you keep training intensity high.
- Types: Stim and stim-free (carnitine-based) options.
- Tip: They work best alongside a calorie-controlled diet and adequate protein.
How to Stack Them (Simple Plan)
- Morning: Creatine (3–5 g)
- Pre-workout: Pre-workout 20–30 mins before training
- Intra: BCAAs/EAAs in your bottle
- Post: WPI shake within 1 hour of training
FAQs
Do I need both BCAAs and EAAs?
EAAs include BCAAs plus additional essential aminos. If budget allows, choose EAAs; otherwise BCAAs still help intra-workout.
Is creatine safe long-term?
Creatine monohydrate is well-researched and safe for healthy adults at 3–5 g daily. Stay hydrated.
Which protein is best for lactose-sensitive lifters?
Whey Protein Isolate is typically very low in lactose. You can also consider plant proteins if needed.