Serious strength athletes and bodybuilders can optimize their training results with these eight evidence-based supplements. Each one serves a specific purpose in enhancing performance, recovery, and muscle growth.

Creatine Monohydrate

• Increases muscle creatine and phosphocreatine stores
• Improves strength gains by 5-15%
• Dosage: Load with 20g/day for 5-7 days, then maintain with 5g/day
• Alternative: Take 5g/day for 28 days

Caffeine

• Reduces fatigue and perceived effort
• May improve bench press performance
• Dosage: 150-300mg 30-60 minutes pre-workout

Branched Chain Amino Acids (BCAAs)

• Reduces muscle soreness and damage
• Promotes protein synthesis
• Suppresses protein breakdown
• Dosage: 6-10g before or during workouts

Citrulline Malate

• Increases ATP production and PCr recovery
• Improves upper and lower body training performance
• Reduces post-exercise soreness
• Dosage: 8g 60 minutes pre-workout

NO Boosters

• Increases skeletal muscle blood flow
• Reduces muscle soreness
• Best sources: beets, radishes, pomegranates
• Dosage: 500mg beet root juice/pomegranate extract 30-60 minutes pre-workout

Whey Protein

• Superior protein for muscle protein synthesis
• Best when combined with casein
• Enhanced results when taken with carbohydrates
• Dosage: 20-30g post-workout with high-glycemic carbs

Glutamine

• Aids recovery and repair
• Removes exercise-induced ammonia
• Regulates acid-base balance
• Dosage: 20-30g daily, with 10g post-workout

Fish Oils

• Reduces inflammation and muscle soreness
• Speeds up recovery
• Increases protein synthesis when combined with BCAAs and carbs
• Dosage: 2g daily with meals

These supplements, when combined with proper training and nutrition, can help maximize strength gains and muscle growth while improving recovery and performance.

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