SUPPS FOR STRENGTH

Plan your supplement intake to maximise muscle and strength, using the latest advances in sports science

33 BCAAs

They’re not just for bodybuilders: in a study from the International Journal Of Sports Nutrition And Exercise Metabolism, lifters who took 100mg per kilogram of bodyweight experienced significantly diminished muscle soreness following a high-volume squat plan.

34 Whey protein

According to a review of studies (including one where bodybuilders trained for 90 minutes a day, six days a week) 1.8g per kilo of bodyweight per day is the point where additional intake stops giving any more benefit for strength. Have one quality shake a day, and get the rest from food.

35 Creatine

It’s your back-up source of ATP, which is naturally synthesised by your body and used to fuel short, fast-twitch efforts: so it’ll let you lift harder, for longer. Supplement with up to 5g a day – and drink plenty of water.

36 Glutamine

Your body should already have stores of this amino acid, but if you’re training hard then it’s worth topping up with up to 10g post-workout. It aids protein synthesis as well as helping glycogen replacement.

37 Caffeine

Old-school lifters take coffee to the gym for good reason: it can decrease fatigue and lower perception of effort, and some studies suggest it can even improve 1RM performance. Take 150300mg pre-workout, or have a double espresso.

38 Fish oil

It’s worth taking for a variety of health-related reasons, but particularly crucial for strength athletes thanks to anti-inflammatory properties. Research suggests that fish oil’s omega 3s can reduce DOMS and aid recovery, as well as improving protein synthesis alongside carbs.