What supplements are recommended for individuals who regularly go to the gym?

Recommended Supplements for Gym-Goers

For individuals who regularly go to the gym, creatine monohydrate is the most evidence-supported supplement that can enhance muscle strength, power, and lean body mass, while caffeine, protein, and in some cases beta-alanine and nitrates may provide additional performance benefits depending on training goals.

Core Supplements with Strong Evidence

Creatine Monohydrate

• Increases phosphocreatine stores in skeletal muscles, improving ATP resynthesis during high-intensity exercise 1, 2
• Enhances training capacity and promotes chronic adaptations including increased muscle strength, power, and lean body mass 1, 3
• Recommended protocol:
  • Loading phase: 20g/day divided into four 5g doses for 5-7 days 1, 2
  • Maintenance phase: 3-5g/day as a single dose 1, 2
  • Alternative: Lower dose approach of 2-5g/day for 28 days to avoid potential body mass increase 1, 2
• May also support brain function 1, 2
• Generally safe with minimal side effects beyond potential 1-2kg increase in body mass due to water retention 1, 2

Caffeine

• Reduces perception of fatigue and enhances endurance, repeated sprint performance, skill, and cognitive function 1, 4
• Recommended dosage: 3-6mg/kg body mass consumed approximately 60 minutes before exercise 1, 4
• Can be consumed in various forms including anhydrous caffeine (pills/powder) or through sports foods/coffee 1
• Caution: Individual responses vary significantly; side effects may include anxiety, nausea, insomnia, and tremors at high doses 1

Protein Supplements

• Support muscle repair, growth, and recovery, especially after resistance training 4, 5
• Current evidence suggests 1.3-1.8g/kg/day of protein is optimal for most athletes, consumed across 3-4 meals throughout the day 6
• Timing protein intake around workouts may enhance recovery and adaptation 5
• Whole food protein sources are preferable, but supplements can be convenient when adequate intake from diet is challenging 5

Secondary Supplements with Mixed Evidence

Beta-Alanine

• May improve high-intensity exercise and repeated sprint performance by increasing muscle carnosine, an important intracellular buffer 1, 4
• Recommended protocol: Daily consumption of ~65mg/kg body mass, divided into multiple doses (0.8-1.6g every 3-4 hours) for 4-12 weeks 1
• Potential side effect: Transient paresthesia (skin tingling) 1
• Evidence is somewhat contradictory regarding performance benefits 1

Nitrates (e.g., from beetroot juice)

• May improve economy and endurance exercise performance 1, 4
• Most effective when consumed 2-3 hours before exercise at a dose of 5-9mmol (310-560mg) 1
• Can be obtained from foods like leafy greens and beetroot 1
• Limited football-specific evidence, but beneficial effects seen in amateur players 1

Important Micronutrients for Active Individuals

Iron

• Critical for oxygen transport and energy production 1
• Female athletes particularly may need supplementation (recommended 22mg/day for highly active women) 1
• Supplementation should only follow medical evaluation to rule out underlying conditions 1
• Typical supplementation protocol if deficient: 100mg/day in divided doses for 8-12 weeks, with vitamin C to enhance absorption 1

Vitamin D

• Important for bone health, muscle function, immunity, and injury prevention 1
• Target level: >50 nM of 25-OH-vitamin D 1
• Recommended supplementation: 1000-2000 IU vitamin D3 daily, especially for indoor athletes or those in northern/southern latitudes 1

Calcium

• Essential for bone health and muscle function 1
• Athletes at risk for low calcium should consume 1500mg/day 1
• Should be spread throughout the day (maximum absorption of 500mg at once) 1

Hydration Considerations

• Before training: Consume 6mL of fluid per kg of body mass every 2-3 hours 1
• During exercise: Minimize body water mass losses without increasing body weight 1
• Post-exercise: Consume fluids with meals; for rapid rehydration, consume 100-150% of body mass losses 1
• Include sodium (0.5-0.7g/L) in hydration solutions, especially for heavy sweaters 1
• For exercise lasting >1 hour, include 30-60g/hour of carbohydrates in hydration regimen 1

Common Pitfalls and Considerations

• Supplements should not replace a balanced diet focused on whole foods 5
• Many supplements lack strong scientific evidence despite their popularity 3, 7
• Individual responses to supplements vary significantly 1, 4
• Quality and purity of supplements are concerns; choose reputable brands 3
• Some supplements may have adverse effects at high doses or with prolonged use 3
• The debate about increased protein needs for athletes continues; some research suggests standard RDAs may be sufficient 1