A comprehensive guide to evidence-based supplements for strength training and muscle growth.

Table of Contents

1. Essential Supplements
2. Performance Enhancers
3. Recovery Aids
4. Timing and Dosage
5. Common Myths
6. Cost-Effective Stacks

Let’s talk about supplements! And no, pre-workout isn’t a replacement for sleep (though sometimes it feels like it! 😅)

Essential Supplements {#essential}

These are your foundation supplements - think of them as your supplement 401k (boring but important! 💰)

1. Creatine Monohydrate

The king of supplements! Dr. Andrew Huberman calls it “The most well-researched performance supplement available.”

Benefits:

• Increases strength by 5-15%
• Improves muscle recovery
• Enhances cognitive function
• Supports muscle growth

Dosage: 5g daily (no loading phase needed)

2. Protein Powder

Your muscles’ best friend (besides rest days! 😴)

Types:

• Whey Isolate (fastest digesting)
• Whey Concentrate (budget-friendly)
• Casein (slow-digesting)
• Plant-based options

Dosage: 20-40g per serving

3. Vitamin D3

The sunshine vitamin (because who has time to sunbathe when you’re busy making gains! ☀️)

Benefits:

• Supports hormone production
• Enhances recovery
• Improves bone health
• Boosts immune function

Dosage: 2000-5000 IU daily

Performance Enhancers {#performance}

These supplements can give you that extra edge (legally, of course! 😉)

Supplement	Benefit	Dosage	Timing
Beta-Alanine	Improves endurance	3-5g daily	Any time
Caffeine	Increases power and focus	200-400mg	30-60 mins pre-workout
Citrulline Malate	Better pumps and endurance	6-8g	60 mins pre-workout
Betaine	Enhances power output	2.5g	Daily

Dr. Peter Attia notes: “The key is finding which supplements work for your body and goals.”

Recovery Aids {#recovery}

Because nobody likes being sore for a week! 🤕

1. Magnesium

The relaxation mineral (no, not like that glass of wine after leg day! 🍷)

Benefits:

• Improves sleep quality
• Reduces muscle cramps
• Supports recovery
• Helps with stress management

Dosage: 200-400mg before bed

2. Fish Oil (EPA/DHA)

Your joints’ best friend!

Benefits:

• Reduces inflammation
• Supports joint health
• Improves recovery
• Enhances brain function

Dosage: 2-4g daily (with meals)

3. EAAs/BCAAs

For when you’re training fasted or need extra recovery support.

Benefits:

• Prevents muscle breakdown
• Supports recovery
• Reduces fatigue
• Enhances endurance

Dosage: 5-10g during training

Timing and Dosage {#timing}

Let’s make those supplements work harder than your ex trying to get their gym membership back! 💪

Pre-Workout Timing:

• Caffeine: 30-60 mins before
• Citrulline: 60 mins before
• Beta-alanine: 30 mins before
• Creatine: Any time

Post-Workout Timing:

• Protein: Within 2 hours
• EAAs: During or after
• Magnesium: Evening
• Fish oil: With meals

Common Myths {#myths}

Time to bust some supplement myths (there are more myths in the supplement industry than failed New Year’s resolutions! 😂)

1. “More is better”

   • FALSE: Stick to recommended dosages

2. “Pre-workout is necessary”

   • FALSE: Coffee works just fine

3. “You need to cycle creatine”

   • FALSE: Daily use is safe and effective

4. “Protein powder is better than food”

   • FALSE: It’s just more convenient

Cost-Effective Stacks {#stacks}

Because supplements shouldn’t cost more than your gym membership! 💸

Essential Stack ($30-40/month):

• Creatine monohydrate
• Whey protein
• Vitamin D3

Performance Stack ($50-60/month):

• Essential stack +
• Caffeine
• Beta-alanine

Recovery Stack ($70-80/month):

• Essential stack +
• Magnesium
• Fish oil

Key Takeaways

1. Start with the essentials
2. Quality over quantity
3. Timing matters (but don’t stress)
4. Consistency beats perfection
5. Food first, supplements second

Remember what my old coach used to say: “The best supplement is the one you actually remember to take… unlike your commitment to leg day!” 😅

Want more supplement tips? Follow me for daily updates and terrible gym jokes! 💪

References:

• Kreider, R. B., et al. (2017). ISSN exercise & sport nutrition review update
• Antonio, J., et al. (2018). The effects of protein supplementation on muscle mass
• Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation