What’s the best way to enhance muscle performance: Supplements or natural gains?

Muscle performance is crucial not only for athletes but also for anyone looking to maintain a healthy lifestyle. It influences how long you can run, how much you can lift, and even how you feel day-to-day.

Muscle performance supplements are widely used by athletes and those seeking to improve their physical performance and muscle development.

In 2016, the retail sales of sports nutrition supplements were estimated at $5.67 billion, representing 13.8% of the $41.16 billion total sales of dietary supplements and related nutrition products for that year [1].

Understanding both sides of the debate allows you to weigh the benefits and drawbacks effectively. This blog aims to equip you with the information to decide whether supplements, natural gains, or a combination of both best enhance your muscle performance.

So, let’s explore these options and see how they stack up against each other in the quest for optimal fitness.

What is the difference between natural and supplement bodybuilding?

In the world of bodybuilding, athletes often face the decision of pursuing natural methods or incorporating supplements to enhance their physique and performance.

Understanding the differences between natural and supplement bodybuilding is crucial for anyone involved in this sport.

Natural bodybuilding involves building muscle without using any performance-enhancing substances, relying solely on diet, exercise, and genetics.

On the other hand, supplement bodybuilding includes using various products like protein powders, creatine, and other specialized supplements designed to boost performance, recovery, and muscle growth.

These approaches offer distinct benefits and challenges, making the choice between them dependent on personal goals, ethical considerations, and health priorities.

When it comes to enhancing muscle performance, the debate between using supplements and relying solely on natural gains continues to engage fitness enthusiasts [2].

Each method has its advantages and drawbacks, which can help you make the best choice for your health and fitness goals.


A popular choice among those looking to enhance muscle performance quickly and effectively. Here are the key points to consider:

Choosing high-quality products from reputable manufacturers is essential to ensure safety and efficacy. Always pair supplements with a balanced diet and consult a healthcare professional to tailor the products to your personal health and fitness goals.

Photograph: BLACKDAY/Envato

Natural gains

Natural gains are all about building muscle through diet, exercise, and lifestyle adjustments without relying on supplements [3]. Here’s why this approach is beneficial:

  • Whole foods – Relying on a diet rich in proteins, healthy fats, and complex carbohydrates from whole foods not only supports muscle growth but also enhances overall health.
  • Sustainable practices – Building muscle naturally fosters long-term healthy habits, as it requires consistent attention to diet and exercise.
  • Safety – You avoid the potential side effects or health risks associated with some supplements.

Focusing on natural gains means learning more about how your body works and what it needs to perform at its best. It involves planning and dedication but can be incredibly rewarding as it promotes a comprehensive understanding of fitness and well-being.

Is it worth taking supplements for muscle gain?

When considering whether to use supplements for muscle gain, it’s essential to weigh the potential benefits against the costs and possible side effects.

While supplements can conveniently boost essential nutrients and help enhance muscle growth, they are not necessary for everyone. It’s often possible to achieve similar results through a well-balanced diet and a proper exercise regimen.

Supplements often enter the conversation when considering how to boost muscle performance.

They are touted for their ability to enhance physical capabilities, but it’s important to examine closely what they offer and the concerns they may raise.

Although supplements can be beneficial, they are not a mandatory component for muscle gain. Now, let’s discuss some of the effects of supplements on muscle performance:

Quick muscle recovery

When muscles recover faster, you can return to your training sooner, pushing towards your fitness goals at a quicker pace. Here’s how supplements can help:

Including these supplements in your post-workout routine can significantly cut down recovery time, keeping your training on track. Always choose high-quality products to ensure maximum effectiveness and safety.

Increased strength and volume

Boosting your strength and muscle volume can feel challenging, but incorporating the right supplements can lead to noticeable improvements. Here’s how specific supplements contribute:

  • Creatine – This powerful supplement is a favorite among athletes for a reason. It fuels muscles during high-intensity training, allowing for heavier lifts and more reps, which in turn increases muscle mass.
  • Protein powders – Essential for muscle repair and growth, protein powders ensure your muscles have the building blocks they need to grow stronger and larger after each workout [4].

Utilizing these supplements effectively can help you achieve greater strength and muscle size, complementing your dedicated workout regimen.

Enhanced endurance

Enhancing your endurance allows you to train longer and harder, and certain supplements can significantly help in this aspect:

  • Beta-alanine – This supplement buffers acid in muscles, reducing fatigue during prolonged exercise. It’s a game-changer for endurance athletes looking to push their limits.
  • Caffeine – Known for its energy-boosting properties, caffeine can also extend your endurance by increasing your ability to sustain prolonged physical effort.
  • BCAAs (Branched-chain amino acids) – These essential nutrients can reduce muscle fatigue, improve aerobic performance, and allow for longer workouts by preserving muscle glycogen stores.

Incorporating these supplements into your regimen can make a tangible difference in your ability to endure longer sessions, whether you’re running, cycling, or engaging in intensive training.

How can I maximize my muscle growth naturally?

To naturally maximize muscle growth, adopting a holistic approach that includes proper nutrition, effective training, and adequate rest is essential. By focusing on these key elements, you can enhance your muscle development without relying on supplements.

Achieving muscle gains naturally involves more than just lifting weights; it requires a holistic approach to your lifestyle and habits.

Here, we’ll explore key strategies that promote muscle growth and strength without relying on supplements. From nutrition and progressive overload to rest and consistency, these tactics will help you build a stronger, healthier body effectively.

Balanced nutrition

A healthy diet is essential for building muscle naturally. To support natural muscle growth, focus on incorporating sources like lean meats, fish, dairy, and legumes, which provide the essential amino acids necessary for muscle repair and growth.

Additionally, your diet includes whole grains, fruits, and vegetables to fuel your workouts and aid recovery. These nutrient-rich foods are packed with essential vitamins and minerals that your body needs for optimal performance.

Don’t overlook the importance of healthy fats, either. Sources such as nuts, seeds, avocados, and olive oil are essential for hormone production and maintaining overall health. Consuming enough of these healthy fats can improve workout results and energy levels.

However, if you’re experiencing signs like persistent fatigue, difficulty in gaining muscle, or prolonged recovery times, it might be a signal that you need to increase your intake. You may need to adjust your diet to enhance your workout results and fine-tune your nutrition plan.

This balanced approach supports muscle building and enhances your overall well-being, providing a solid foundation for your fitness journey.

Progressive overload

For ongoing muscle growth and strength enhancement, progressive loading is necessary. Gradually add weight to your exercises as your muscles adapt to current loads, ensuring continuous challenge and growth.

Alter the number of repetitions per set, increasing them to build endurance or decreasing them to allow for heavier weights.

Change your routine by introducing new exercises or variations to target muscles from different angles and prevent plateaus.

Applying these strategies consistently will push your muscles to adapt and grow stronger, which is the key to unlocking new levels of fitness performance.

Adequate rest

For the growth of muscles and general health, adequate rest is essential. Sleep and days off from intense workouts give your muscles time to repair and grow stronger.

Regular rest helps prevent injury and fatigue by allowing your body to recuperate fully before your next session. Well-rested muscles perform better, allowing you to train at your peak and see continuous progress.

Making sure you get enough sleep and scheduling rest days into your fitness routine are essential steps to ensure your body recovers and supports your training goals.


The key to getting long-lasting fitness gains is consistency. Stick to a regular workout schedule. This builds physical strength and reinforces your commitment to your fitness goals.

Small, consistent improvements in your workouts lead to big changes over time. Increasing your weights or reps slowly ensures sustainable progress.

Regular exercise becomes a habit, minimizing the mental effort needed to get motivated, which can often be a barrier to progress.

Embrace consistency in your training to help your body adapt and grow stronger, turning effort into a natural part of your daily life.

Hydration and whole foods

A diet high in nutritious foods and plenty of water is essential for optimizing your fitness outcomes. 

Keeping well-hydrated ensures that your body functions optimally. Water aids in nutrient transport, keeps joints lubricated and helps in temperature regulation during workouts [6].

Whole foods provide a complex array of nutrients that supplements can’t match. They include fresh fruits, vegetables, whole grains, and lean proteins, all crucial for muscle recovery and energy.

Unlike processed foods, whole foods release energy steadily, preventing spikes and crashes in blood sugar levels, which can affect your workout performance and recovery.

Incorporating these elements into your daily routine supports your body’s natural ability to perform and recover, leading to better overall fitness outcomes.

hydration and whole foods
Photograph: RossHelen/Envato

In closing

Enhancing muscle performance can be effectively achieved through either supplements or natural gains, each offering unique benefits and considerations.

The choice between supplements and natural gains largely depends on personal goals, health, lifestyle, and financial considerations. It’s essential to weigh these factors thoroughly to make an informed decision that aligns with your long-term fitness and health objectives.

Whether you choose supplements, natural gains, or a combination of both, the key is to stay informed, be patient, and remain consistent.

Your path to enhanced muscle performance is personal and should be approached with careful consideration to achieve the best results.


Is it worth taking supplements for muscle gain?

Taking supplements for muscle gain can be beneficial if you are looking to supplement your dietary intake and support rigorous training regimes. However, they should not replace a balanced diet and consistent exercise.

What’s the best supplement to gain muscle?

Creatine and whey protein are among the most effective supplements for muscle gain. They help increase muscle mass and improve recovery after workouts.

Do natural muscle building supplements work?

Natural muscle building supplements can be effective, especially when they provide essential nutrients that might be hard to consume in sufficient amounts through diet alone. 

What is the most effective way to build muscle?

The most effective way to build muscle is through a combination of strength training exercises that challenge your muscles and a protein-rich diet that supports muscle repair and growth.

[1] https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/ 
[2] https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
[3] https://www.betterhealth.vic.gov.au/health/healthyliving/weight-and-muscle-gain
[4] https://www.medicalnewstoday.com/articles/323093
[5] https://www.healthline.com/nutrition/essential-amino-acids
[6] https://familydoctor.org/athletes-the-importance-of-good-hydration/

The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.