Supplements
The information below is for educational purposes only and not a suggestion for you as an individual. Consult with your physician before taking any supplements. I have linked to the products that I have personally used below the post.
It's essential to recognize that supplements are not obligatory for achieving excellent outcomes. Numerous supplements are expensive and ineffective. Nevertheless, a handful of them offer performance advantages and can aid proper training. Our information below is limited to those directly influencing body composition, strength, or performance.
Whey Protein
Dosage: Consume as needed to meet protein requirements.
There no shortage of research studies showcasing the efficacy of whey protein. Whey protein boasts exceptional quality, high bioavailability, and an abundance of essential amino acids. It has also been proven to enhance lean body mass, strength, and performance. Whey concentrate is the most economical form, though it may not sit well with many individuals. Whey isolate, slightly pricier, is nearly lactose-free, lower in carbs and fats, and better tolerated by most. Some people might be sensitive to whey protein's lactalbumin content, in which case, they should opt for whey hydrolyzate. This form is predigested, highly tolerable, but more costly than whey isolate.
Creatine Monohydrate Commonly suggested dosage: 5g daily
Creatine reigns supreme among supplements. Countless research studies substantiate its clinical effectiveness. Creatine has been proven to augment lean body mass, diminish fat mass, bolster strength, enhance exercise performance, and might even yield cognitive benefits. It's also deemed extremely safe for both males and females. Stick exclusively to creatine monohydrate, the safe, effective, and extensively studied form. Other creatine variants merely exist as attempts by supplement companies to justify inflated prices. Note: A slight 1-2% uptick in body weight during creatine supplementation is normal, attributed to water retention within muscle cells, not body fat.
Ashwagandha
Commonly suggested dosage: 300-600mg
Ashwagandha, relatively recent in the supplement realm, boasts several studies indicating potential for increased lean body mass, strength, testosterone, and reduced cortisol levels. It might also improve sleep quality.
Caffeine
Commonly suggested dosage: 1-6 mg per kg, approximately 30 minutes to 1 hour prior to exercise Caffeine shares the elite tier with whey protein and creatine monohydrate. Its merits include enhanced exercise performance, increased fatigue resistance, improved power, speed, strength, heightened alertness, and cognitive prowess. Sensitivity to caffeine's effects might vary, so starting with a modest dose and gradually increasing is advisable. Be aware of potential downsides, such as developing tolerance requiring higher doses for the same effect, and sleep disruption if taken within 6 hours of bedtime.
Beta-Alanine
Commonly suggested dosage: 3200mg
Beta-Alanine aids intense exercises lasting over 45 seconds consecutively. By elevating muscle carnosine levels, it acts as an intracellular buffer to curtail the accumulation of metabolic byproducts.
Multi-vitamin
While not imperative, a multi-vitamin might be useful if your diet lacks diversity in obtaining essential vitamins and minerals. This can be especially relevant during calorie-restricted phases to prevent clinical deficiencies.
Fish / Krill Oil
Commonly suggested dosage: Choose a brand providing around 1800mg EPA daily Fish oil's omega-3 fatty acids, EPA and DHA, are validated to enhance lipid profiles, mitigate inflammation, and potentially promote muscle protein synthesis. Some evidence suggests a potential for increased lean body mass.
Melatonin
Commonly suggested dosage: 1-5 mg around an hour before sleep Melatonin improves various sleep metrics, including quality, latency, and overall scores. It indirectly contributed to increased lean body mass in a study by facilitating better sleep, recovery, and training capacity. Inadequate sleep substantially heightens hunger, reduces energy expenditure, and impairs exercise performance. I would suggest prioritizing sleep hygiene before resorting to melatonin.
