Part III: Science-Backed Supplement Recommendations — The Simple, Beginner’s Guide To Strength And Muscle-Building

*Science-Backed Supplement Recommendations is part III in our four-part ‘Simple, Beginner’s Guide To Strength And Muscle-Building.’

Part 1: Nutrition

Part 2: The Lean It UP 5×5 Workout Plan

Part 4: 10 Tips For Surefire Success

The supplement industry is a multibillion-dollar goliath that preys on beginners for profit. Unlike pharmaceuticals, the FDA does not regulate supplements, which makes it very easy for supplement companies to make claims that are half-truths and sometimes outright lies.

Fortunately for you guys and gals I have no financial interest in any of the supplement companies. My goal is to provide honest supplement recommendations that are backed by science. Before reading, realize that this is part III of ‘The Simple, Beginner’s Guide To Strength And Muscle-Building’ series for a reason – parts I & II are more important. Only once you have the nutrition and training down, THEN can you start considering supplements.

Whey Protein Powder

Whey Protein Powder

Simply put, resistance training stimulates muscle protein synthesis (the process of building new muscle tissue) and provides your muscles with the nutrients needed to grow. Consuming whey protein powder after training stimulates muscle growth to a greater degree than other forms of protein (although new science suggests that plant-based rice protein may be a legitimate alternative)¹.

Ideally, whey protein powder should be consumed with a fast-digesting carb source, as this amplifies the impact of supplemental whey protein on optimal muscle protein synthesis.² While there has been some controversy over the ideal time to take whey protein, most research suggests consumption within three hours after a workout. This contrasts conventional wisdom popularized by “muscle magazines,” which mandate slamming a protein shake immediately after finishing a workout³⁴.

Beyond the muscle-building effects of protein, numerous studies have shown that whey protein can reduce muscle loss (aka catabolism) while dieting⁵.

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Fish Oil

Fish Oil

As part of any healthy diet it is important to consume essential fats, specifically omega-3 and omega-6 fatty acids. Unless you frequently eat wild salmon, flax seeds, walnuts, or grass-fed beef, you are likely not getting enough omega-3 fats in your diet.

The benefits of fish oil range from the reduction in CHD risk, to improved cholesterol levels, to reduced inflammation. From a fitness perspective, the anti-inflammatory effects are likely the most beneficial – fish oil supplementation has proven to be as effective as some pain relievers like ibuprofen without any of the negative side effects⁶⁷.

Dosing recommendations for athletes range from 2-4g of EPA/DHA per day. This is a CRITICAL note: to get the desired dose, look at the back label and add up the amount of EPA/DHA per pill rather than just looking at the total amount of fish oil listed on the front label. Often manufacturers will add useless filler oils to bump up the total content of each pill and give the illusion of a larger dose.

EPA/DHA content is what matters – quality fish oil nets out at > 500 mg combined per serving.

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Vitamin D

Vitamin D

Vitamin D is the most common vitamin deficiency in the United States and much of the rest of the world⁸. Most of our vitamin D is actually produced in the skin directly from sun exposure, however with our busy modern lives most people lack adequate UV exposure to stimulate sufficient vitamin D production.

Vitamin D is primarily responsible for calcium absorption and utilization, which is critical for the maintenance of strong teeth and bones. Adequate Vitamin D levels are also correlated with improved immune function⁹, optimal musculoskeletal performance¹⁰, and improved body composition¹¹. For most adults, supplementing with 4,000-5,000 IU of Vitamin D3/day should ensure optimal vitamin D levels.

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Creatine

Creatine Monohydrate

Creatine is arguably the most well-researched, proven sports nutrition supplement after whey protein, as countless studies have found it to effectively increase strength and lean body mass^12131415. Creatine acts naturally as an intracellular source of energy for high-intensity, anaerobic exercises; supplementation can saturate muscles and increase work capacity beyond any point they can reach naturally.

Although creatine is one of the most popular supplements, it should be noted that each individual may have their own response. About 20-30% of the population are “non-responders” and cannot substantially increase muscle creatine stores, therefore having little-to-no effect on strength and lean mass¹⁶.

Since creatine was first heavily researched in 1993 there have been numerous inquiries into its safety, particularly on kidney health. There is no evidence in scientific literature that indicates any potential health risks from supplementation with creatine¹⁷.

Creatine dosing should be 5g/day, every day, including non-training days. I recommend creatine monohydrate, as this is the cheapest and most well-studied form of creatine. There are other more expensive forms of creatine — including creatine ethyl-ester and creatine HCL — that claim to enter muscle cells more efficiently, but existing research does not support the notion that alternative forms are significantly more effective¹⁸.

As an aside — it is normal to gain up to five pounds within the first week or two after starting a creatine cycle. This is simply due to increased water retention within your muscles — it is NOT fat — and is an expected physiologic response to increased creatine reserves.

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Beta Alanine:

Beta Alanine

Beta Alanine is an amino acid that is relatively new in the sports nutrition world. The concentration of beta-alanine inside muscle tissue is the limiting factor in the production carnosine, a major component of an intracellular buffer system that prevents muscle acidosis (aka the burning sensation in your muscles during a tough set)¹⁹²⁰. The goal of beta-alanine supplementation is to temporarily hold off muscular fatigue, allowing the athlete to perform more reps and/or use heavier weights and ultimately produce long-term improvements in strength²¹²². In addition to strength improvement, beta alanine can help enhance body composition by increasing lean mass and decreasing in body fat²³²⁴²⁵.

Although studied dosing has ranged from 3.2 to 6.4g/day, most research has shown beta alanine to be effective at 3.2-4g/day. Stick with the 3.2-4g/day range, otherwise it can get expensive without any added benefit. On training days, take beta alanine about 30 minutes prior to your workout; on non-training days, take the beta alanine whenever is convenient.

The most common side effect of beta alanine supplementation is a tingling feeling throughout the body due to stimulation of nerve receptors close to the skin. This is completely harmless and usually subsides as the body adapts to the supplement. One way to avoid the tingling is to take several split doses of 800 mg or lower throughout the day.

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BCAA’s:

BCAAs

The Branched Chain Amino Acids or BCAAs include leucine, valine, and isoleucine (amino acids). BCAAs have been shown to increase muscle protein synthesis and prevent the breakdown of muscle tissue from resistance training and cardiovascular activity. The primary benefit from supplementing with BCAAs is the reduction of muscle soreness — particularly delayed onset muscle soreness (DOMS) — which typically peaks 24-72 hours after training^2627282930.

While dosing is dependent on individual response, 10-15 g of BCAAs during pre-workout and intra-workout periods is recommended.

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Citruline Malate:

Citrulline Malate (CM) combines the amino acid citrulline with malate, an organic salt. It plays a role in numerous biochemical reactions within muscle tissue, the net effect being reduced muscular fatigue and increased energy production³¹. While more definitive research is still needed, initial studies indicate that CM can reduce muscular soreness and hold off fatigue during a workout³².

Dosing is 6g-8g/day. On training days, take your CM 30 minutes prior to working out; on non-training days, take it anytime.

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Last Word — Pre-Workouts

I don’t recommend purchasing any specific pre-workout supplements, as most of them are an expensive, inflated way to get proven ingredients like beta alanine, creatine, and CM. Pre-workouts blend a number of additional ingredients that at best have questionable evidence to back them up – many of which have NO scientific backing – and in some cases can even be hazardous. Save your money, buy the quality ingredients showcased here in bulk, and make your own mix for a fraction of the price.

• About
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Joshua Nackenson

Contributing Author at Lean It UP

Joshua Nackenson, CSCS, is a medical student at the University of Miami Miller School of Medicine with a passion for all things related to fitness and nutrition.

His primary athletic focus is powerlifting, where he competes in the 165lb and 181lb weight classes. In between powerlifting training and competitions, he stays fit by competing in local 5ks and Tough Mudder events.

Latest posts by Joshua Nackenson (see all)

• Resolution Better — 5 Tips For Making Successful New Year’s Resolutions In 2015 - January 5, 2015
• [Report] Supplement With Caution — Steroids, Viagra, And Other Banned Drugs Found In Multiple Dietary Supplements - October 28, 2014
• Not Growing? Stop Killing Your Training With These 5 Beginner’s Lifting Mistakes - September 25, 2014

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References, Notes, Links

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4. International Society of Sports Nutrition positionst and: Nutrient timing Chad Kerksick, Travis Harvey, Jeff Stout, Bill Campbell, Colin Wilborn,Richard Kreider, Doug Kalman, Tim Ziegenfuss, Hector Lopez, Jamie Landis,John L Ivy and Jose Antonio [↩]
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