What Are the Top 5 Supplements, When Should You Take Them, and How Much? | Science Explained with 17 Studies

TL;DR

The top five supplements are whey protein, caffeine, citrulline malate, multivitamins, and creatine, but they contribute less to physique development than genetics, nutrition, training, and consistency. Whey can help trained lifters reach roughly 0.7–1 gram of daily protein per pound, while caffeine can improve power, training volume, and fatigue resistance. Read on for the benefits, dosages, timing, and limitations discussed for each supplement.

Transcript

I still remember the first time I ever bought a dietary supplement it was the old saizon product by Gaspar nutrition which was as I remember it basically a creatine and carbohydrate powder with a proprietary cocktail of other essentially useless stuff thrown in of course this was about 10 years ago and at the time I thought that one tub of this stu... Read More

Key Insights

• Whey protein is a convenient way to meet daily protein targets, aiding muscle protein synthesis and limiting breakdown.
• Caffeine boosts power output, training volume, and energy expenditure while reducing fatigue, though tolerance can develop over time.
• Citrulline malate increases vascularity and can enhance training performance by allowing more reps and reducing muscle soreness.
• Multivitamins can help athletes meet micronutrient needs, especially when in a caloric deficit, as food alone may not suffice.
• Creatine enhances strength and power by increasing ATP production, with long-term use linked to muscle growth.
• Caffeine should be cycled to avoid tolerance, with recommended breaks every 1-2 months depending on daily intake.
• Citrulline is better absorbed than arginine for increasing nitric oxide levels, enhancing blood flow and workout performance.
• Creatine is safe for long-term use without the need for cycling, though some individuals may be non-responders.

Questions & Answers

Q: What are the top five supplements explained using 17 studies?

The recommended top five are whey protein, caffeine, citrulline malate, multivitamins, and creatine. Supplements are described as only a small piece of the fitness puzzle, with genetics, nutrition, training, and long-term consistency having greater effects.

Q: How much whey protein should trained lifters take?

Whey should be used as needed to reach a total daily protein target of 0.7–1 gram per pound of body weight. The cited ranges are 0.7–0.8 grams per pound when bulking and 0.9–1.1 grams per pound when cutting, with 1 gram per pound presented as a simple target for well-trained, lean lifters.

Q: Should whey protein be mixed with milk or water?

Mixing whey with milk is presented as more optimal than mixing it with water because milk adds slow-digesting casein. The combination uses whey to support muscle protein synthesis and casein to help limit protein breakdown.

Q: What benefits does caffeine provide for training?

Caffeine can increase power output and training volume while suppressing fatigue. In a 2012 study of 16 rugby players, 4 milligrams per kilogram prevented sleep deprivation from impairing training performance and also increased the loads used by well-rested participants.

Q: How much caffeine is recommended, and what safety limits are discussed?

The general recommendation is 4 milligrams per kilogram, and the speaker personally stays below 500 milligrams per day. Intakes around 1 gram per day should be avoided, and a tablespoon of pure caffeine powder can deliver a lethal dose.

Q: How should caffeine be cycled to reduce tolerance?

For daily users, the personal recommendation is to take 3–7 days off caffeine every 1–2 months to restore sensitivity. Larger daily doses may require longer breaks, while abruptly quitting can cause withdrawal headaches.

Q: Why is citrulline malate recommended for workouts?

Citrulline malate increases nitric oxide and blood flow, supporting greater vascularity during training. It can also allow more repetitions during high-volume workouts and reduce subsequent muscle soreness, and it is described as better absorbed than arginine.

Q: Why are multivitamins and creatine included among the top five supplements?

Multivitamins can fill micronutrient gaps, particularly for athletes eating a calorie-restricted diet. Creatine supports ATP production, strength, power, and muscle growth over time; it is described as safe for long-term use without cycling, although some people may be non-responders.

Summary & Key Takeaways

• Whey protein helps achieve daily protein goals, supporting muscle growth and maintenance. It's recommended to mix with milk for optimal results.

• Caffeine enhances athletic performance by boosting power and reducing fatigue. It's important to manage tolerance through cycling and cautious use.

• Citrulline malate improves workout performance by increasing reps and reducing soreness, while multivitamins fill dietary gaps, especially in calorie-restricted diets.