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 If you're a dedicated strength or physique athlete, you've probably heard that vitamins can help you get the most from your tough training sessions and on-point diet.  But which supplements?  The market is overloaded like a bodybuilder in a child's jacket!  You could be tempted to meander through a digital forest of get-big blogs and personal guru websites, but regrettably those places can frequently be riddled with deception.

 Fortunately, we're here to set the record straight.  Knowing what to take, how much to take, and when to take it can help you wring every ounce of results from your hard work, so let's zero in on the appropriate supplement stack for your needs.

 If your objective is to get as large and strong as possible, these eight things will help you do it.

 1. Creatine Monohydrate

 This muscle-building, power-enhancing pill has a very high safety profile and an abundance of research to back its usefulness.  Creatine supplementation works by boosting the availability of creatine and phosphocreatine (PCr) within the muscle, helping to retain energy during high-intensity exercise such as weightlifting.  Furthermore, boosting the availability of PCr may assist speed up recovery between sets.

 Long-term creatine supplementation appears to enhance the quality of resistance training, often leading to 5-15 percent larger gains in strength and performance. [1]

 Recommended dose: The fastest strategy to raise muscle creatine storage is to follow the loading method of 20 grams per day for 5-7 days, followed by the regular maintenance dose of 5 grams per day.  However, a smaller dose of 5 grams for 28 days will likewise boost creatine reserves without triggering the 2-4 pound weight gain commonly seen with a loading strategy.

 2. Caffeine

 Caffeine may be the most extensively used stimulant in the world, and with good reason.  It has frequently been proved to be an excellent ergogenic aid in both endurance exercise and high-intensity activity.  However, when it comes to strength performance, the impacts of coffee are a little muddier.

 While there's some data suggesting caffeine consumption before to resistance training can raise one-rep max (1RM) for the bench press, other studies have found no strength gains from coffee. [2,3,4]

 That being said, caffeine has been demonstrated to decrease rates of tiredness and lower perception of effort, which may be of use during high-intensity, high-volume workouts, or if you just need a little pick-me-up before hitting the weights.

 Recommended Dose: 150-300 milligrams 30-60 minutes before your workout.

 3. Branched Chain Amino Acids

 If you're a strong athlete or bodybuilder, we can't think of a single reason not to take BCAAs during your training.  Besides the fact that they taste wonderful, drinking on BCAAs between sets may help speed up the healing and repair processes after a strenuous workout.

 A 2010 study published in the International Journal of Sports Nutrition and Exercise Metabolism found that participants who ingested BCAAs at 100 milligrams per kilogram of bodyweight, or about 9 grams for a 200-pound individual, experienced significantly less muscle soreness and damage following a high-volume squat protocol. [5]

 It appears that BCAAs, especially leucine, help to control protein metabolism by boosting protein synthesis and decreasing protein breakdown, which may aid recovery of muscles damaged during resistance training.

 Recommended Dose: 6-10 grams before or during your workouts.

 4. Citrulline Malate

 Citrulline malate (CM) was originally advertised as a "antifatigue" vitamin.  In fact, if you were to travel back in time approximately 40 years, you'd find CM being recommended to alleviate both mental and physical weariness in post-surgery patients.  More lately, CM has become popular for its performance-boosting properties.

 The effects reported with CM supplementation are most likely attributable to the synergistic combination of both L-citrulline and malate, which may aid to boost rates of ATP during exercise, followed by increased rates of PCr recovery after exercise. [6]

 Previous investigations have showed that a single dose of CM (8 grams) enhanced the number of repetitions performed during an upper-body resistance training regimen and reduced discomfort at 24 and 48 hours post-exercise (relative to a placebo). 7  Recently, researchers from Mississippi State University observed that a single dose of CM (8 grams) dramatically enhanced the number of lower-body repetitions compared to a placebo group. [8]

 CM may be effective in increasing exercise performance during upper- and lower-body multiple-bout resistance exercise in resistance-trained males.

 Recommended Dose: 8 grams of CM given 60 minutes before workout

 5. No Boosters

 Nitrate-rich foods like beets, radishes, and pomegranates are a wonderful method to enhance the synthesis of nitric oxide (NO).  Although there's very limited research examining the effects of beet root juice and pomegranate extract on resistance training, these ingredients have previously been shown to increase skeletal muscle blood flow and lead to reduced soreness, which may ultimately lead to improvements in strength and performance. [9,10]

 Nitrate-rich foods like beets, radishes, and pomegranates are a wonderful method to enhance the synthesis of nitric oxide (NO).

 Several studies have employed either beet root juice or pomegranate extract in multi-ingredient performance supplements and have shown benefits in strength, hypertrophy, and performance in resistance-trained men.  At this stage, however, it's difficult to know if these advantages are from beet root juice and pomegranate extract functioning alone or synergistically with other components. [11,12]

 Recommended Dose: 500 milligrams of beet root juice or pomegranate extract 30-60 minutes before your workout.

6. Whey Protein

Whey Protein Fast-digesting protein like whey is great post-workout as it can aid increase your muscles' ability to heal and adapt after tough exercise.  In fact, ingestion of whey protein has been reported to boost muscle protein synthesis to a greater degree than other proteins like casein and soy. [13,14]

 A recent review article published in The American Journal of Clinical Nutrition highlighted the benefits of protein supplementation and showed that supplementing with protein during prolonged (greater than 6 weeks) resistance-type training can lead to significantly greater increases in muscle mass and strength when compared to resistance training without a dietary protein intervention. [15]

 Got milk?  Blends of protein, including whey and casein, have been found to increase muscle growth and improve body composition to a greater extent than soy-based proteins when ingested after resistance exercise. [16,17,18]

 The combination of fast-digesting whey and slow-digesting casein keep the body in a highly anabolic environment for an extended period of time, helping to keep rates of protein synthesis up, while limiting any muscle loss.

 Lifters who follow high-volume or high-intensity resistance-training programs, as many bodybuilders do, may also benefit from carbohydrate intake immediately post-workout.  Compared with a placebo, carbohydrates mixed with protein immediately post-workout and one hour after a bout of resistance exercise have been demonstrated to increase insulin levels and rates of glycogen resynthesis. [19]

 Recommended Dose: 20-30 grams of whey (or whey/casein blend) protein with a high-glycemic carbohydrate post-workout

 7. Glutamine

 While this nonessential amino acid may not offer earth-shattering PRs or dramatic muscular growth, it does play a crucial role in repair and recovery.  Glutamine works by eliminating excess ammonia, which can accumulate during extreme activity, helping to manage your body's acid-base balance.  Individuals who are involved in intense resistance training, two-a-day training splits, or are in a calorie deficit may benefit from the extra assistance of glutamine supplementation.

 Recommended Dose: 20-30 grams a day, eating 10 grams post-workout

 8. Fish Oils

 Fish oils are a wonderful source of omega-3 fatty acids, which provide many advantages for the body.  For strength athletes and bodybuilders, we're particularly concerned with their anti-inflammatory and antioxidant effects.  Intense resistance exercise can produce small tears in your muscle fibers, leading to muscle injury and inflammation.  While some inflammation is healthy, too much can delay the post-exercise recovery process.

 Research suggests that omega-3 fatty acids can help reduce post-exercise muscle pain and speed up the recuperation process, getting you ready for your next session with the weights. [20,21]  As an added bonus, when taken with BCAAs and carbohydrates, omega-3s can improve protein synthesis rates, leading to higher gains in muscle growth. [22,23]

 Recommended Dose: 2 grams daily, ideally with a meal

 References

1.  Kreider, R. B. (2003).  Effects of creatine supplementation on performance and training adaptations.  Molecular and Cellular Biochemistry, 244(1-2), 89-94 .
2.  Beck, T. W., Housh, T. J., Schmidt, R. J., Johnson, G. O., Housh, D. J., Coburn, J. W., & Malek, M. H. (2006).  The immediate effects of a caffeine-containing supplement on strength, muscular endurance, and anaerobic capacities. The Journal of Strength & Conditioning Research, 20(3), 506-510.
3.  Astorino, T. A., Rohmann, R. L., & Firth, K. (2008).  Effect of caffeine consumption on one-repetition maximum muscular strength.  European Journal of Applied Physiology, 102(2), 127-132.
4.  Woolf, K., Bidwell, W. K., & Carlson, A. G. (2009).  Effect of caffeine as an ergogenic aid during anaerobic exercise performance in caffeine ignorant collegiate football players.  The Journal of Strength & Conditioning Research, 23(5), 1363-1369.
5.  Shimomura, Y., Inaguma, A., Watanabe, S., Yamamoto, Y., Muramatsu, Y., Bajotto, G., ... & Mawatari, K. (2010).  Branched-chain amino acid supplementation before squat training and delayed-onset muscle pain.  International Journal of Sport Nutrition, 20(3), 236.
6.  Bendahan, D., Mattei, J. P., Ghattas, B., Confort-Gouny, S., Le Guern, M. E., & Cozzone, P. J. (2002).  Citrulline/malate enhances aerobic energy generation in human exercising muscle.  British Journal of Sports Medicine, 36(4), 282-289.
7.  Pérez-Guisado, J., & Jakeman, P. M. (2010).  Citrulline malate promotes athletic anaerobic performance and decreases muscular pain.  The Journal of Strength & Conditioning Research, 24(5), 1215-1222.
8.  Wax, B., Kavazis, A. N., Weldon, K., & Sperlak, J. (2014).  Effects of Supplemental Citrulline Malate Ingestion During Repeated Bouts of Lower-body Exercise in Advanced Weight Lifters.  Journal of Strength and Conditioning Research/National Strength & Conditioning Association, 29(3), 786-92.
9.  de Nigris, F., Williams-Ignarro, S., Sica, V., Lerman, L. O., D'Armiento, F. P., Byrns, R. E., ... & Napoli, C. (2007).  Effects of a pomegranate fruit extract rich in punicalagin on oxidation-sensitive genes and eNOS activity in areas of altered shear stress and atherogenesis.  Cardiovascular Research, 73(2), 414-423.
10.  Trombold, J. R., Reinfeld, A. S., Casler, J. R., & Coyle, E. F. (2011).  The effect of pomegranate juice supplementation on strength and soreness following eccentric exercise.  The Journal of Strength & Conditioning Research, 25(7), 1782-1788.
11.  Lowery, R. P., Joy, J. M., Dudeck, J. E., de Souza, E. O., McCleary, S. A., Wells, S., ... & Wilson, J. M. (2013).  Effects of 8 weeks of Xpand® 2X pre exercise supplementation on skeletal muscle hypertrophy, lean body mass, and strength in resistance trained guys.  Journal of the International Society of Sports Nutrition, 10(1), 44.
12.  Kraemer, W. J., Hatfield, D. L., Spiering, B. A., Vingren, J. L., Fragala, M. S., Ho, J. Y., ... & Maresh, C. M. (2007).  Effects of a multi-nutrient supplement on exercise performance and hormonal responses to resistance training. European Journal of Applied Physiology, 101(5), 637-646.
13.  Cribb, P. J., Williams, A. D., Carey, M. F., & Hayes, A. (2006).  The effect of whey isolate and resistance exercise on strength, body composition, and plasma glutamine.  International Journal of Sport Nutrition and Exercise Metabolism,16(5), 494.
14.  Volek, J. S., Volk, B. M., Gómez, A. L., Kunces, L. J., Kupchak, B. R., Freidenreich, D. J., ... & Kraemer, W. J. (2013).  Whey protein supplementation during resistance training augments lean body mass.  Journal of the American College of Nutrition, 32(2), 122-135.
15.  Cermak, N. M., de Groot, L. C., Saris, W. H., & van Loon, L. J. (2012).  Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis.  The American Journal of Clinical Nutrition, 96(6), 1454-1464.
16.  Hartman, J. W., Tang, J. E., Wilkinson, S. B., Tarnopolsky, M. A., Lawrence, R. L., Fullerton, A. V., & Phillips, S. M. (2007).  ingestion of fat-free fluid milk after resistance exercise stimulates better lean mass accretion than does ingestion of soy or carbohydrate in young, beginner, male weightlifters.  The American Journal of Clinical Nutrition, 86(2), 373-381.
17.  Wilkinson, S. B., Tarnopolsky, M. A., MacDonald, M. J., MacDonald, J. R., Armstrong, D., & Phillips, S. M. (2007).  Consumption of fluid skim milk stimulates better muscle protein accretion following resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage.  The American Journal of Clinical Nutrition, 85(4), 1031-1040.
18.  Josse, A. R., Tang, J. E., Tarnopolsky, M. A., & Phillips, S. M. (2010).  Body composition and strength changes in women with breastfeeding and resistance exercise.  Medicine and Science in Sports and Exercise, 42(6), 1122-1130.
19.  Roy, B. D., & Tarnopolsky, M. A. (1998).  Influence of various macronutrient diets on muscle glycogen resynthesis following resistance training.  Journal of Applied Physiology, 84(3), 890-896.
20.  Jouris, K. B., McDaniel, J. L., & Weiss, E. P. (2011).  The effect of omega-3 fatty acid supplementation on the inflammatory response to eccentric strength exercise.  Journal of Sports Science & Medicine, 10(3), 432.
21.  Tartibian, B., Maleki, B. H., & Abbasi, A. (2009).  The effects of consumption of omega-3 fatty acids on felt pain and outward symptoms of delayed onset muscular soreness in untrained males.  Clinical Journal of Sport Medicine, 19(2), 115-119.
22.  McDonald, C., Bauer, J., & Capra, S. (2012).  Omega-3 fatty acids and alterations in LBM: alone or in conjunction for enhanced muscle health?  Canadian Journal of Physiology and Pharmacology, 91(6), 459-468.
23.  Smith, G. I., Atherton, P., Reeds, D. N., Mohammed, B. S., Rankin, D., Rennie, M. J., & Mittendorfer, B. (2011).  Omega-3 polyunsaturated fatty acids increase the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women.  Clinical Science, 121(6), 267-278.

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