Normally I would not recommend any dietary supplements. After all, I'm not a registered dietitian and so have no experience with how a supplement may interfere with one's personal biochemistry--or any medications they could be taking. I'm only recommending these supplements based on ones I personally use that are also backed up with solid research; however, it's up to you to determine whether or not you think these supplements will be effective for you and to do the research or even talk to your doctor about how you may react to these supplements.
I only use three dietary supplements: whey protein, creatine, and leucine powder (which is a branched-chain amino acid).
I used to be strongly against using any kind of supplement. Can't you just get these through diet alone? Then I realized if I wanted to heavily improve my performance in the gym and actually start busting through plateaus and building more and more muscle, I was going to need a little help that my diet alone could not provide.
Let's go into detail.
These are not supplements I feel that anyone needs to take. They are meant to supplement your diet and improve your performance, particularly if you've plateaued and your current diet isn't bringing you any progress.
Be sure before choosing a supplement that you carefully evaluate your diet to see if you're eating the right foods in the right amounts before jumping on the supplement bandwagon. If you're not, ask yourself why you're having a difficult time consuming a healthful diet. If it's because of a hectic lifestyle or some other reason, you need to try to fix it before considering supplementation. You can also consider supplementation if you're an experienced athlete or weightlifter who wants to see results in a shorter amount of time. The more experienced you become, the more difficult it will be to increase strength, muscle size, and improve performance--this is when supplements can become handy.
How do you feel about supplementation? What supplements have you tried?
ACE Certified Personal Trainer, NSCA Certified Strength and Conditioning Specialist, nutrition coach, young adult author, moody ballerina.
I help people perform without pain.
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The views expressed on this blog are entirely my own. Any advice I offer is not to be taken as medical advice. If you think you have contraindications to exercise, please see your physician before implementing any sample workout plans I present on this blog.
All images are either my own, from Canva, or Creative Commons