1. Creatine monohydrate

Creatine is probably the most researched supplement out there. Despite popular opinion that Creatine may be harmful for your body, studies show that not only is not harmful but except boosting muscle growth it also increases cognitive function, aerobic capacity and muscle adaptation on a cellular and sub-cellular level. Creatine is naturally produced in your body from amino acids – the building blocks of protein. It’s also found in protein-rich foods, mainly meat and fish. But, you would need to eat a lot of meat and fish to obtain the right amount. This makes supplementing inexpensive and efficient way to increase intake. Creatine helps to regenerate a molecule called adenosine triphosphate (ATP), your body’s main source of energy. When creatine stores in your muscles are depleted, the production of ATP comes to a screeching halt and your energy is dramatically decreased. Supplementing with it increases the available fuel to power ATP, which can increase muscle strength, size and power output.

2. Pre - workout

Pre - workouts are a bundle of vitamins and supplements that boost your energy levels prior to your workout. Studies show that taking pre - workout prior to your workout significantly increases your aerobic and anaerobic capacity and as a result increases your performance and muscle gains. Pre-workouts can take you out of an otherwise “bad” performance day and give that least bit of energy you needed to complete your workout routine effectively. Also, some PW contain Creatine, which as shown above have many benefits.

3. Protein powder

Protein shakes are probably the most used supplement out there. Everyone knows how important protein is for your body, especially when your goal is to increase your muscle mass, your ability to recover and being healthy overall. When ingesting the sufficient amount of protein on a daily basis (1g per cm of height) as an aspiring weightlifter, your recovery rates and muscle protein synthesis skyrockets, meaning you’ll see results way faster than just weightlifting without tracking your macronutrients. Protein is necessary for your gains, and if you find that it’s hard to reach your daily intake goal, supplementing with it will make your life much easier.

References

https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/

https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0138-7