When it comes to maximizing your progress in the gym, supplements play only a small, supplemental role compared to training, nutrition, and recovery. And yet, the attention they receive often far exceeds their actual importance.
Rather than being an early adopter, it’s best to focus on the few supplements that are backed by strong scientific evidence and can genuinely support your training. Here’s what actually works and how to incorporate these supplements.
Protein powder is one of the most reliable supplements for lifters. Several meta-analyses suggest that higher protein intakes can support both muscle growth and strength development. In fact, new research suggests that around 2 to 2.35g/kg in a bulk/recomp phase or around 3.2g/kg in a weight loss phase leads to greater muscle growth/retention.
If you struggle to meet your daily protein targets through whole foods alone, protein powder can be a convenient way to bridge the gap. Protein powder can be especially helpful when you’re aiming to lose fat and calories are limited.
Whey protein is the go-to choice for most lifters since it’s high-quality, easily accessible, and typically quite cost-effective, but other sources such as casein, soy, and pea protein are also effective. In fact, several meta-analyses show similar outcomes when comparing these types of protein (1, 2). Regardless of the source, the key is to consume enough to meet your overall protein needs rather than relying on it as a magic bullet.
Creatine monohydrate is one of the most well-researched and effective supplements available. While other forms of creatine do exist, they’re usually more expensive and/or lack research compared to the ole monohydrate.
Numerous meta-analyses show that creatine can modestly enhance muscle growth and strength gains over time (1, 2). The recommended dosage is 3-5 grams per day, which is sufficient for elevating and maintaining elevated muscle creatine stores. If you prefer a faster approach, you can start with a loading phase of 20 grams per day (split into four doses) for 5 to 7 days before transitioning to a maintenance dose. Just be aware that a loading phase may increase the odds of undesirable side effects (typically just GI distress and bloating).
Caffeine is widely recognized as an ergogenic supplement. While early research focused on other performance outcomes, such as endurance and cognitive performance, there’s now a good body of research on caffeine and lifting performance. Research indicates that it can improve both maximal strength and total volume lifted in a session, making it a valuable tool for strength-focused lifters.
However, while it provides a clear boost in acute performance, there is little evidence that it directly enhances long-term muscle hypertrophy or strength development. Mechanistically, it would make sense – if you can lift heavier, or achieve a greater total volume load, that may increase the stimulus achieved from a given workout. Repeat this enough, and you should see greater gains. However, until we have that research, I wouldn’t consider caffeine a must-have supplement.
Additionally, timing is tricky – consuming it too late in the day can interfere with sleep, which is far more important for recovery and progress. To avoid negative effects on sleep, a recent meta-analysis suggests you probably want to cap smaller doses (~100mg) around 10 hours before sleep, and larger doses (~200mg) around 13 hours before sleep.
A dosage of 1-3 mg per kilogram of body weight taken about an hour before training is generally effective. You can go higher, but be sure to consider the trade-off in sleep quantity/quality.
Citrulline malate has gained attention for its potential to enhance performance during high-intensity strength training. By increasing blood flow and improving metabolic efficiency, it may help sustain performance across multiple sets. However, evidence for its role in promoting muscle hypertrophy or long-term strength gains remains limited. Some research also suggests that combining citrulline malate with caffeine may lead to gastrointestinal discomfort rather than synergistic benefits. More research is needed before we can ascertain whether co-ingesting caffeine and citrulline malate is productive or counter-advised. The recommended dosage is 8-12 grams, taken about 30 minutes before training.
Nitrate supplementation, often sourced from beetroot extract, is another supplement with performance-enhancing potential. A large body of evidence supports its role in boosting endurance and high-intensity efforts. Additionally, some recent research supports its use for muscle hypertrophy and strength. However, beetroot extract can be expensive, making dietary sources like dark leafy greens a more practical option. A daily intake of 400-800 mg, either through supplementation or whole foods, is sufficient.
Beta-alanine has been shown to improve performance, particularly for efforts lasting longer than 60 seconds. However, most traditional lifting sets fall well below this threshold, making its applicability to strength training somewhat limited. Furthermore, its signature side effect – the tingling sensation known as paresthesia – can be unpleasant. To achieve optimal benefits, a high daily dose of over 6 grams is required, best split into smaller doses to minimize discomfort.
