Build muscle

To build muscle you need enough daily protein, progressive training and consistent creatine. Most adults building muscle aim for 1.6–2.2g of protein per kg of bodyweight. A scoop of whey gives 20–25g, and 3–5g of creatine monohydrate a day is the most researched strength supplement. Shop whey, mass gainers and creatine from MyProtein, Optimum Nutrition and Applied Nutrition.