Here are The Supplements Proven by Research

The list of supplements that build muscle and improve performance is a short one. Find out which research backed supplements you might give a try.

Supplements aren't all bad for you.

Here, I talked about supplements with little to no evidence to support their validity. It feels right to follow that with the ones with strong evidence.

Reputable, established companies try to put out the best supplement that they can. In the long run, they stand to make more money by selling a good product.

It should be noted that supplements are supposed to supplement a balanced diet. Start by consuming optimal amounts of protein, carbs, fat, vitamins, minerals and water.

Here's the review mentioned: the current state of the science related to optimizing training and performance enhancement through exercise training and nutrition.

Below you will find supplements known to work for muscle building and performance.

There are other supplements. Things like vitamins, minerals, and fish oil may be good for general health.

Selected Research Backed Supplements Proven to Work

Supplements with strong scientific evidence supporting their use for muscle building:

  • HMB
  • Creatine monohydrate
  • Essential amino acids (EAA)
  • Protein

Supplements with strong scientific evidence supporting their use for performance enhancement:

  • β-alanine
  • Caffeine
  • Carbohydrate
  • Creatine Monohydrate
  • Sodium Bicarbonate (baking soda)
  • Sodium Phosphate
  • Water and Sports Drinks

You'll notice that this list is decidedly shorter than the list of things that don't work. Really there are only 3 items as essential amino acids are contained in protein.

If you would like more information, I will take a deeper dive into each of these supplements in a separate post(s).

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