Stronger, Faster, Better: Supplements That Take Your Training to the Next Level
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Here’s what you need to know:
- Creatine: Boosts muscle power and strength by 5–15%. Take 3–5g daily for best results.
- Beta-Alanine: Increases endurance for high-intensity workouts. Use 4–6g daily for at least 2 weeks.
- Caffeine: Improves focus and performance. Dose at 3mg/kg of body weight before workouts.
- Hydration: Replace lost fluids and electrolytes like sodium, potassium, and magnesium during long workouts.
- BCAAs: Reduce muscle soreness and speed up recovery. Take 6–10g pre- and post-workout.
- Omega-3s: Combat inflammation with 2,000–3,000mg daily from fish or supplements.
Key Tip:
Always choose third-party tested supplements to ensure safety and effectiveness.
Want the full breakdown? Keep reading to learn how these supplements can take your training to the next level.
The 4 BEST Supplements To Build Muscle Faster (And How Much They Help)
Key Training Supplements
Here are three supplements backed by research to help improve training performance.
Creatine for Muscle Power
Creatine monohydrate is one of the most extensively studied supplements for strength training. Research shows it can boost maximal power and strength by 5–15% and improve anaerobic capacity during intense workouts .
There are two common ways to take creatine:
| Method | Protocol | Time to Results |
|---|---|---|
| Loading Protocol | 0.3 g/kg/day (about 20–25 g split into 4–5 doses for 5–7 days, then 3–5 g daily) | Quick saturation |
| Low-Dose Protocol | 3–5 g daily | Around 3 weeks to saturate |
"Keep it simple. The most important thing is just to take it daily."
Next, let’s look at a supplement that targets exercise endurance.
Beta-Alanine for Exercise Capacity
Beta-alanine is ideal for high-intensity activities lasting between 60 and 240 seconds. Studies reveal it can raise muscle carnosine levels by up to 64% in just 4 weeks . In one 10-week study, cyclists using CarnoSyn saw an 80% increase in muscle carnosine levels .
To get the most out of beta-alanine while minimizing side effects:
- Take 4–6 g daily, split into doses of 2 g or less.
- Space doses 3–4 hours apart to reduce tingling sensations.
- Use it for at least 2 weeks to see results.
- Try sustained-release options like SR CarnoSyn for better tolerance.
Finally, let’s explore how to time your performance with caffeine.
Caffeine for Performance
Caffeine can enhance exercise performance, but proper timing and dosage are key - especially if you’re also using creatine. To maximize its effectiveness:
- Limit caffeine to 3 mg per kg of body weight when combined with creatine .
- Take caffeine at a different time from your creatine doses.
- Use caffeine after completing a creatine loading phase.
If you’re sensitive to caffeine, start with a lower dose and adjust as needed. Watch for side effects like jitters, increased heart rate, or trouble sleeping.
Hydration and Electrolytes
Just like performance supplements enhance strength and endurance, staying hydrated with electrolytes is key to getting the most out of your training. Athletes can lose anywhere from 1–4 pounds of fluid per hour during exercise, making it crucial to replace both water and electrolytes for optimal performance.
Key Electrolytes for Performance
Your body depends on certain electrolytes to perform well during workouts. Here's a quick breakdown:
| Electrolyte | Role in Performance |
|---|---|
| Sodium | Helps maintain blood pressure and fluid balance |
| Potassium | Crucial for muscle function and nerve communication |
| Magnesium | Supports energy production and muscle recovery |
| Calcium | Assists with muscle contractions and nerve signaling |
"In terms of sports hydration, when we're talking about electrolytes, we're mainly talking about salt, plain and simple", says Rayven Nairn, M.S., R.D., L.D.
Research indicates that 5% of all racers deal with electrolyte imbalances during events. Understanding these electrolytes can help you pick the right hydration strategy.
Choosing the Right Hydration Products
Timing matters just as much as the type of hydration product you use.
"Most of the time, we don't need to go out of our way to consume electrolytes, but in certain circumstances, it's important to replenish them to avoid potential health risks", explains Dr. Keith Roach, General Internist at NewYork-Presbyterian/Weill Cornell Medical Center.
Here’s how to approach hydration based on your workout duration:
-
For workouts under 60 minutes:
Plain water usually does the job unless you're sweating heavily or exercising in hot conditions. In those cases, adding electrolytes can help. -
For workouts over 60 minutes:
Use electrolyte supplements during and after exercise. Products like Ellexir's Hydration+ powder (available in Honeydew or Guava Berry flavors) provide a well-rounded electrolyte mix. Aim to drink 4–6 fl oz every 20 minutes.
"Fluid, sodium, and carbohydrates together will help you rehydrate the fastest, and you can achieve this with a sports drink, electrolytes plus food, or water plus salt-containing foods".
Coconut water is another option, offering about 51 mEq/L of potassium and 33 mEq/L of sodium. However, for intense workouts, specialized electrolyte supplements are often a more practical way to ensure you're replacing the minerals your body needs.
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Post-Workout Recovery Aids
After an intense workout, your body needs specific nutrients to recover and get back to peak performance. Proper hydration is key, but adding targeted supplements can help reduce muscle soreness and speed up recovery.
BCAAs and Muscle Repair
Branched-chain amino acids (BCAAs) make up about 35% of the essential amino acids in your muscles. These nutrients are known to ease delayed onset muscle soreness (DOMS) and combat exercise fatigue after tough training sessions.
- Pre-workout: 6–10 grams can help prevent fatigue.
- Post-workout: An additional 6–10 grams can kickstart recovery.
You can also get BCAAs from protein-rich foods like these:
| Food Source | Serving Size | BCAA Content |
|---|---|---|
| Whey Protein | 1 scoop (25 g) | 5.9 g |
| Chicken Breast | 3.5 oz | 5.5 g |
| Greek Yogurt | 1 cup | 4.1 g |
| Salmon | 3.5 oz | 4.0 g |
Studies show that BCAA supplementation can significantly reduce muscle soreness within 24 to 72 hours after exercise-induced muscle damage.
While BCAAs are excellent for muscle repair, anti-inflammatory nutrients also play a big role in recovery.
Omega-3s for Inflammation
Omega-3 fatty acids are great for reducing inflammation and soreness after workouts. A daily dose of 3,000 mg has been shown to ease post-training soreness. Here’s how to incorporate omega-3s into your routine:
- Daily target: 2,000–3,000 mg of EPA and DHA combined.
- Safety tip: Avoid exceeding 3 grams per day.
If you’re looking for natural sources, cold-water fish like Kvarøy Arctic salmon provide over 2,000 mg of omega-3s in a 3.5-ounce serving. Supplements, like Ellexir's Post-Workout Recovery powder in Watermelon Gummy flavor, can also be a convenient option for recovery nutrients.
"For athletes, focusing on increasing omega-3 fats, which are beneficial for reducing inflammation, and reducing omega-6 fat intake (which, when consumed in excess, can increase inflammation) – is an easy and smart swap to support repair of the cell damage experienced in intense physical activity and training."
– Pam Smith, RDN
Unlike BCAAs, omega-3s don’t need to be timed around your workouts. Consistency is what matters most - make them part of your daily routine for the best results.
Supplement Selection Guide
Quality Standards
Dietary supplements aren't closely regulated by the FDA, so it's important to pick products that have been verified by independent testing . Third-party testing ensures the ingredients match the label and are safe to use.
Here are some trusted certification seals to look for on product labels:
| Certification | What It Verifies | Why It Matters |
|---|---|---|
| NSF Certified for Sport® | Screens for over 280 banned substances | Crucial for competitive athletes |
| USP Verified | Confirms label accuracy and manufacturing quality | Guarantees product purity |
| Informed Sport | Batch-tested for contaminants | Ensures ongoing quality checks |
| BSCG | Verifies product contents | Confirms ingredient claims |
When considering supplements like Ellexir's Pre-Workout Powder or Pure Hydration, ask the manufacturer for published research, third-party testing results, and details about ingredient sourcing.
"The only way to know the actual ingredients (or their amounts) in a dietary supplement product is through laboratory testing. Ensure a product has been tested by a well-vetted, independent, third-party organization." – OPSs.org
Use these quality checks to build a supplement plan that aligns with your training goals.
Building Your Supplement Plan
Once you've confirmed the quality of your supplements, it's time to create a routine that supports your performance goals.
- Define Your Primary Goal: Decide whether you're aiming for muscle growth, improved endurance, or faster recovery.
-
Start Simple: Begin with 2–3 key supplements that align with your goal. For example, if muscle building is your focus, you might choose:
- Creatine for increased power output
- Protein powder for muscle repair
- BCAAs for recovery
- Track Results: Use the first 30 days to assess how your body responds. Pay attention to energy levels, recovery, performance, and any side effects before adding more supplements.
Research backs this approach. A March 2022 study published in Nutrients showed that daily creatine supplementation (5g) significantly boosted ATP production and muscle growth when combined with proper training .
Store your supplements in a cool, dry place, and always check expiration dates. Set reminders for optimal timing, especially for pre- and post-workout use.
If you notice any adverse reactions, stop using the supplement immediately and consult a healthcare provider. Serious side effects should be reported to the FDA .
Conclusion
High-quality supplements can support performance, with studies showing that athlete usage ranges from 40% to 100% . However, nearly 30% of these products may contain undeclared ingredients . To effectively incorporate supplements, hydration strategies, and recovery aids into your routine, focus on three critical principles: quality assurance, personalized planning, and professional guidance.
"Being able to dial it in based on an athlete's level of training and performance goals can make these supplements worthwhile. Taking these products without great direction usually leads to spending a lot of money on something that probably won't work." - Christina Weidman, MS, RDN, CSSD, LDN, advanced clinical dietitian for Northwestern Athletics
When selecting supplements, prioritize products with third-party testing certifications and research-backed ingredients. Collaborate with a sports dietitian to create a plan tailored to your specific needs and goals. And remember, supplements are tools to support your training - they’re not quick fixes or replacements for hard work.
