Lean Muscle Building
Building lean muscle comes down to training, enough protein and recovery. This range covers the two basics with the strongest evidence: creatine monohydrate, which improves performance in short, intense exercise, and protein shakes that help you hit your daily protein. Pair them with progressive training for your Up and At ‘Em ritual.
Quick answers
How much protein do I need to build muscle? Many active adults aim for about 1.6g of protein per kg of body weight a day, spread across meals. A shake is an easy way to top up.
Should I start with creatine or protein? Protein first: hitting your daily target matters most. Creatine adds a small, well-proven boost to strength training on top.
