CLUB Muscle Building supplements and why they are still important for the over 50s?

Muscle building supplements are a great tool to have in your arsenal at any age. While popular with young people worldwide, there is some evidence that these supplements are useful to older people as well.

Popular supplements include Protein, Creatine, Branched-chain amino acids (BCAAs) and Beta-Alanine. They can help you to build muscle, maintain a healthy weight and increase your exercise performance. Some can even improve your endurance, allowing you to work out for longer and recover quickly.

Many of these elements are available naturally in the foods that we eat, but as we age, our appetite often suffers, so getting all the nutrients we need from our diet can be a challenge. That’s why supplements are so popular. However, it is absolutely critical that you speak to your GP before beginning any new supplement regime to ensure there is no conflict between them and any medications you may already take.

Now, let’s explore the benefits of each type of supplement.


According to the NHS, “Protein is an important part of our diet and key to building and maintaining all types of body tissue, including muscle. It contains amino acids, the building blocks used for muscle growth. Protein powders, available as shakes, bars and capsules, are one of the most popular muscle-building supplements.” Most people get enough protein from their diet or can switch to a higher protein diet to get all the necessary protein from food. However, older adults with a reduced appetite or lower caloric needs may want to look at protein supplements instead.


According to Healthline, “Creatine is the number-one supplement for improving performance in the gym. Studies show that it can increase muscle mass, strength and exercise performance. Additionally, it provides a number of other health benefits, such as protecting against neurological disease.” It’s actually found in the body naturally, within muscles. This makes it a very popular supplement.

Branched-chain amino acids (BCAAs)

According to WebMD, “Branched-chain amino acids stimulate the building of protein in muscle and possibly reduce muscle breakdown.” So, it can be helpful in building lean body mass quicker when combined with exercise. Found in meat and dairy, supplements could also be helpful to those on a vegan or vegetarian diet who are struggling to get these nutrients through the food they eat.


According to, “Beta-alanine is the building block of carnosine, a molecule that helps buffer acid in muscles, increasing physical performance in the 60–240-second range. Beta-alanine can aid lean-mass gain. Carnosine appears to be an antioxidant and anti-aging compound.” When used as part of a balanced exercise program, these supplements may help you last longer and build more lean muscle.

We can’t stress enough that you should check with your GP before taking any of these supplements. If you are on any current medications, you may experience side effects or reductions in potency. Your GP will be able to assess your health, medical history and diet to confirm if any of these supplements will help you achieve your exercise and muscle mass goals effectively.