My Top 3 Supplements for Dads to Build Muscle in 2026
- benbarkerfitness
- 4 days ago
- 2 min read
I am not a registered dietitian... but I did stay at a Holiday Inn Express last night.
If you go into your local supplement store and they start offering you all these fat burners and "test" boosters... you need to find a new *ahem* dealer. A lot of supplements being marketed are not effective, nor safe.
It is important to note that supplements are called supplements for a reason... they are meant to supplement a healthy diet and lifestyle. Focus on whole foods first, think lean meats, cruciferous vegetables, nuts, seeds, high-fiber fruits, etc. Build your base there and then use a few key supplements to optimize.
Last disclaimer, I promise: I am an ambassador for the company that makes the 3 supplements that I am going to suggest, however, look at the research done on these 3 and then reference the care 1st Phorm has taken in sourcing their ingredients!
I get commission and appreciate the support!
1: Creatine
If I could only take one supplement, I would choose creatine monohydrate! Creatine helps to amplify the effects of strength training by increasing strength and muscle mass, enhances the benefits of sprint training, and improves performance in aerobic activities!
If you are looking to increase muscle mass and strength, this is a must. Creatine is found in meat and it is nearly impossible to get enough through diet alone.
My go to: 1st Phorm Creatine Monohydrate
I take mine post-workout with my protein and 40g of carbohydrates.
I also recently went from 5g per day to 10g.
2: Multi Vitamin
If you’re a dad juggling work, workouts, kids’ schedules, and sleep that’s hit-or-miss, micronutrient gaps are almost guaranteed.
That’s why my go-to multivitamin is Micro Factor from 1st Phorm.
Instead of a single, under-dosed pill, Micro Factor breaks things down into targeted packets:
Antioxidants for recovery and immune support
CoQ10 for heart health and energy
Fruits & veggies for nutritional insurance
Essential fatty acids for joints, brain, and hormones
It’s simple, convenient, and designed for real life—not perfection.
I don’t take it because I think supplements replace whole foods. I take it because as a dad, I want consistent energy, better recovery, and fewer gaps when meals aren’t ideal.
Think of Micro Factor as insurance for your health—so you can show up stronger for your family, your training, and your calling.
My go-to: Micro Factor from 1st Phorm
I take 2 capsules every day with breakfast!
3: Whey Protein
Whey protein is not number one on my list because it is the easiest of these three to get through our normal diet. However, you can't beat the convenience of a quick protein shake post-workout! Hello, anabolic window!
Protein supplementation post-workout increases anabolism and leads to enhanced recovery! A protein shake is an easy win. Crushing your workout is huge but crushing nutrition afterwards is just as important.
My go to: Phormula 1
I mix one scoop of whey + 10g of creatine with about 12 oz of milk and then have about 40g of carbs along with this!
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