1 - Creatine Monohydrate
This muscle-building, power-enhancing supplement has an extremely high safety profile and a plethora of evidence to support its efficacy. Creatine supPlementation works by increasing the availability of creatine and phosphocreatine (PCr) within the muscle, helping to maintain energy during high-intensity exercise such as weightlifting. Furthermore, increasing the availability of PCr may help speed up recovery between sets.
Long-term creatine supplementation appears to enhance the quality of resistance training, generally leading to 5-15 percent greater gains in strength and performance.
2 - Caffeine
Caffeine may be the most widely used stimulant in the world, and for good reason. It has repeatedly been shown to be an effective ergogenic aid in both endurance exercise and high-intensity activity. However, when it comes to strength performance, the effects of caffeine are a little muddier.
While there's some research suggesting caffeine consumption prior to resistance training can increase one-rep max (1RM) for the bench press, other studies have found no strength benefits from caffeine.
That being said, caffeine has been shown to decrease rates of fatigue and lower perception of effort, which may be of benefit during high-intensity, high-volume workouts, or if you just need a little pick-me-up before hitting the weights.
3 - Branched Chain Amino Acids
If you're a strength athlete or bodybuilder, we can't think of a single reason not to take BCAAs during your workout. Besides the fact that they taste delicious, sipping on BCAAs between sets may help speed up the recovery and repair processes after a tough 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.
It appears that BCAAs, especially leucine, help to regulate protein metabolism by promoting protein synthesis and suppressing protein degradation, which may improve recovery of muscles damaged during resistance training.
4 - Citrulline Malate
Citrulline malate was originally marketed as an "antifatigue" supplement. In fact, if you were to travel back in time about 40 years, you'd find CM being prescribed to treat both mental and physical fatigue in post-surgery patients. More recently, CM has become popular for its performance-boosting effects.
The benefits seen with CM supplementation are most likely attributed to the synergistic combination of both L-citrulline and malate, which may help to increase rates of ATP during exercise, followed by increased rates of PCr recovery after exercise
5 - NO Boosters
Nitrate-rich foods like beets, radishes, and pomegranates are a great way to boost the production of nitric oxide . 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
6 - Whey Protein
Fast-digesting protein like Whey is optimal post-workout as it can help improve your muscles' ability to recover and adapt after strenuous exercise. In fact, consumption of whey protein has been found to stimulate muscle protein synthesis to a greater degree than other proteins like casein and soy.
While this nonessential amino acid may not deliver earth-shattering PRs or extreme muscle growth, it does play an important role in repair and recovery. Glutamine works by removing excess ammonia, which can accumulate during intense exercise, helping to regulate your body's acid-base balance. Individuals who are engaged in heavy resistance training, two-a-day training splits, or are in a calorie deficit may benefit from the extra support of glutamine supplementation.
8 - Fish Oils
Fish oils are an excellent source of omega-3 fatty acids, which provide myriad benefits for the body. For strength athletes and bodybuilders, we're most concerned with their anti-inflammatory and antioxidant properties. Intense resistance training can cause microscopic tears in your muscle fibers, leading to muscle damage and inflammation. While some inflammation is desirable, too much can delay the post-exercise recovery process.