Many supplements claim to improve exercise performance and optimize body composition, but not all of these are backed by science. To add to the confusion, even when ingredients are effective, they might exist in doses too small to have their desired effect (i.e. sprinkled into a proprietary blend).
To clear up some of this confusion, we’ve listed the best supplements for performance, muscle building, and recovery, as well as what they do, how much you should take, and when you should take them.
While there are a few additional supplements that might be somewhat effective, the evidence is mixed or limited, and certain situations are required (for example, BCAAs may be helpful if you’re falling short of your protein targets or are eating primarily plant proteins).
Table 1: Most Effective Supplements (worth spending your money on)
Supplement |
Use |
Function |
Dosage |
Timing |
Whey Protein |
Recovery and Muscle Building |
Very effective for stimulating muscle growth due to its high leucine and BCAA content and fast absorption rate. |
20-30 grams (providing 2-3 grams of leucine) |
Every 3-5 hours and either before or after exercise |
Creatine |
Performance and Muscle Building |
Increases power, strength, and lean mass |
Men = 5 grams/day Women = 3 grams/day |
No optimal time since stored in body |
Caffeine |
Performance |
Increases energy and focus during workouts |
3-6mg/kg bodyweight. |
30-60 minutes before exercise |
Beta-Alanine |
Performance |
Helps prolong endurance during intense activity lasting more than 60 seconds |
2-5 grams |
30-60 minutes before exercise |
Citrulline |
Performance and Recovery |
Improves blood flow and performance, reduces fatigue |
6 – 8 grams |
60 minutes before exercise |
L-Carnitine Tartrate |
Recovery |
Assists in muscle recovery and reducing soreness post-workout |
500-2,000mg |
No optimal timing |