• Fitness & Health
• Sport & Exercise Science
• Physical Education
• Strength & Conditioning
• Sports Medicine
• Sport Management
• Dance

Are supplements worth taking?

This is an excerpt from Train Smarter, Not Longer by Patroklos \"Pak\" Androulakis Korakakis.

Supplements are among the least important variables when it comes to your progress in the gym. Yes, despite all the fancy marketing and world-class athletes promoting them, the supplement industry is mostly an industry of false promises. That said, there are a few supplements that can make your life easier when it comes to gaining muscle and strength and a couple that can give you an edge as far as adaptations go. However, even if you were to stop reading this sidebar now and never buy any supplement, assuming your diet consists mostly of whole foods and you’re following the macronutrient recommendations we discussed, it’s unlikely you’d miss out much.

The supplement that’s worth considering, mostly for convenience, is protein powder. Protein powder can make it more convenient for you to consume enough protein to maximize strength and muscle growth (Trommelen et al. 2023) without having to cook, and it’s generally a relatively calorie-friendly option. For example, a single scoop of whey isolate protein may contain roughly 100 calories and a whopping 25 grams of high-quality protein. This is ideal for when you can’t be asked to prepare food or when you’re on the go.

Another supplement that is worth considering is creatine monohydrate. Creatine is a compound that is naturally found in small amounts in foods like meat and fish, and it is also produced by the body. It helps supply energy to your muscles by increasing the availability of phosphocreatine, which is used to rapidly produce ATP, the main source of energy for short bursts of intense activity. Creatine monohydrate is one of the most well-researched and effective supplements for improving strength and muscle mass (Burke et al. 2023; Wang et al. 2024). There is also some emerging evidence that creatine may support brain health, with early research suggesting potential benefits for cognitive function, especially during periods of mental fatigue or stress (Avergerinos et al. 2018). A typical dose is 3 to 5 grams per day, taken at any time that fits your schedule; there’s no evidence to support that timing matters whatsoever. Additionally, while some people choose to do a “loading phase” with higher doses for the first few days, this isn’t necessary. Taking a consistent daily dose will gradually increase your muscle creatine stores just as effectively over time. Lastly, don’t bother with any other type of creatine, no matter how supplement companies try to market it to you: creatine monohydrate is the most well-researched and most affordable type of creatine.

Some other honorable mentions but even lower on the supplement pyramid than protein and creatine, include caffeine, beta-alanine, and nitrates. Caffeine can boost strength and training volume when taken before a workout (Grgic et al. 2020), but it is not a magic bullet for long-term muscle growth. It’s best used strategically, as timing matters; if you take it too late in the day, it can interfere with sleep (Gardiner et al. 2023), which is far more important for recovery and progress. Citrulline malate may help you push through more reps by improving blood flow, but the evidence for muscle growth is still limited (Trexler et al. 2019). Some people also experience stomach discomfort when combining it with caffeine. Nitrates, such as those found in beetroot extract, have solid support for improving muscular endurance and some early evidence for strength and hypertrophy (Anderson et al. 2022). However, beetroot extract can be pricey, so whole food options like leafy greens may be more practical. Lastly, beta-alanine helps with longer-duration efforts, but most lifting sets are too short for it to make a big difference (Saunders et al. 2017). It also causes a tingling sensation that some find uncomfortable unless the dose is split throughout the day.

More Excerpts From Train Smarter, Not Longer

---