Muscle Builder Without Protein

Protein powder is a popular supplement among people who weight train, but the National Institutes of Health say that a balanced diet provides plenty of protein and supplementation is rarely needed. Many people use the protein to support muscle growth after resistance training, but there are other options available that have been shown to build muscle without protein.

Vitamin D

According to a study by Ginde, et al., published in the "Archives of Internal Medicine" in 2009, 75 percent of American teens and adults are considered deficient in vitamin D. Consuming enough of this vitamin is important to muscle growth, even if you aren't doing resistance training. Moreira-Pfrimer and colleagues found that supplementing with calcium and vitamin D increased strength in hip flexors and knee extensors of people over 60 not participating in regular physical exercise. The findings, published in "The Annals of Nutrition and Metabolism" in 2009, suggest that using vitamin D and calcium supplements will increase lower body strength even without exercise.

Creatine

Using creatine along with heavy weightlifting improves fat-free mass, muscle structure and physical performance, according to a study published in "Medicine and Science in Sports and Exercise" by Volek and team in 1999. The researchers saw considerable increases in body mass, fat free mass and muscle fibers in participants who were using creatine. Volek also said those taking creatine increased the amount of weight they were able to bench press by 24 percent and the amount they were able to squat by 32 percent.

Amino Acids

A 2009 study published in "Medicine and Science in Sports and Exercise" by William Kraemer found that a supplement containing the amino acid HMB improved the body's response to weightlifting. The study followed 17 men through a 12-week resistance training program and saw improvements in lean muscle mass, muscle strength and power as well as hormonal response to the exercise. There was also evidence the amino acid supplement reduced muscle damage.

Popular Supplements without Clinical Support

CLA, or conjugated linoleic acids, has been marketed as a supplement that promotes fat loss, enhances immunity, improves bone density and decreases muscle breakdown while increasing muscle mass. But a study published in the "Journal of Strength and Conditioning Research" by Kreider and colleagues found that CLA did not deliver on these claims. The 2002 study did not find any noteworthy changes in total body mass, fat-free mass, fat mass, percent body fat, bone mass or strength. Kreider also said there were no findings of decreased muscle breakdown or improved immunity. Glutamine is another supplement popularly promoted to weightlifters, but clinical research did not find evidence to support the marketing claims. The study, published in the "European Journal of Applied Physiology" in 2001 by Candow, et al., followed young adults for six weeks. Those taking glutamine did not show a measurable difference in strength tests or lean muscle mass.

Milk and Cereal

Supplements may not be needed to benefit muscles. A study in the "Journal of the International Society of Sports Nutrition" found that having a bowl of cereal after your workout has a positive effect on muscle growth. Published in 2009 by Kammer, et al., the researchers compared cereal and milk to a sports drink for post-exercise benefits and found that eating 1/3 cup of 100 percent whole grain cereal with 1.5 cups of fat-free milk works just as well as sports drinks for recovering post-exercise energy stores and actually promotes muscle recovery.