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