MissLJBeauty

Walk into any supplement store and you’ll be bombarded by an array of strange formulations in flashy tubs promising instant muscle, endless energy and shredded abs. Most of it is marketing hype. However, a handful of supplements do actually have solid science behind them. Below are four fitness supplements with proven results that could be worth trying.

Protein powder

Protein is the building block of muscle, and getting enough each day is key for recovery and growth. While it’s possible to hit this protein target from food alone, many of us struggle to get enough protein into our diets.

This is where protein powder comes in. A scoop after your workout can help you to meet your protein needs. Protein powder can come from different sources - whey is the most popular and fast-absorbing, casein is slower-digesting protein that is best taken before bed, and pea and rice protein are vegan-friendly options that have similar results to whey.

Creatine

Creatine is one of the most consistently proven supplements for strength and performance. Taking creatine powder can help your muscles regenerate ATP - the main energy currency used during short, intense exercises like heavy lifts or sprints.

3 to 5 grams per day could have noticeable effects such as a few extra reps on your main lifts or more explosive power when running. Be wary of the fact that creatine causes weight gain, but this is because it causes your muscles to retain more water, not because of gaining fat.

Beta-Alanine

Beta-alanine is an amino acid that can help increase carnosine levels in muscle, which can help to delay muscle soreness and fatigue. It’s best taken if you enjoy high intensity exercises. Think high-rep lifting sets, circuit training or spin classes.

The most effective dose for those that regularly exercise hard is 4 to 6 grams per day. This reduces that tingling feeling that some avid gymgoers get after working out while also reducing the burning sensation during workouts.

Caffeine

Caffeine shouldn’t be overlooked as a workout supplement. When consumed before exercise, it can boost alertness and focus, providing better strength and endurance.

You don’t need to take a fancy powder - a coffee, a caffeine tablet or an energy drink can do the job. Time it right for the best results - if you take it too early before your workout, the caffeine crash might hit you as you’re exercising, so try to consume it just before.

Choosing the right supplements

While many other workout ingredients like BCAAs and L arginine get a lot of hype, the four supplements above are the most science-backed options. Of course, the quality of each supplement can vary depending on the brand you choose - some protein powders are cleaner and more potent than others. This is why it can also be worth reading reviews of products before you buy them to make sure you’re taking something that is truly good quality and effective - you don’t want to be wasting your money on powders and pills that do little or, worse, have negative effects.