Introduction

In this article, we will explore the top 5 dietary supplements that have been scientifically proven to improve performance, health, and physique. These supplements include whey protein, caffeine, L-citrulline, multivitamins, and creatine. Here, we discuss the benefits of each supplement and provide general recommendations for their use.

1. Whey Protein

• Whey protein is a convenient way to reach daily protein targets, which is crucial for muscle-building and recovery.
• Protein expert Stu Phillips recommends protein intakes of 0.7 to 1 gram per pound per day for trained lifters.
• Whey protein does not harm the liver or kidneys, except in cases of pre-existing damage.
• General recommendation: Take whey protein as needed to reach your total daily protein target of 0.7 to 1 gram per pound per day.

2. Caffeine

• Caffeine is a central nervous system stimulant that improves power output, increases training volume, and suppresses fatigue.
• One study showed that caffeine negated the effects of sleep deprivation on training performance and increased loads in well-slept subjects.
• Long-term use can lead to tolerance, so it is recommended to cycle caffeine intake.
• General recommendation: Take 4 mg per kg of body weight before training as needed.

3. L-Citrulline

• L-Citrulline increases blood flow and vascularity by increasing nitric oxide concentration in the blood.
• A 2010 study found that citrulline malate increased the number of reps performed in a bench press and reduced muscle soreness post-exercise.
• General recommendation: Take 4 to 10 grams of citrulline malate about 1 hour before training.

4. Multivitamins

• Athletes, particularly those in a caloric deficit, may struggle to obtain all necessary micronutrients from food alone.
• One study found that endurance athletes failed to meet the minimum recommended daily allowance micronutrient requirements from food alone.
• General recommendation: Take one athlete-formulated multivitamin per day, especially when in a caloric deficit.

5. Creatine

• Creatine is a molecule that improves strength and power in athletes by increasing ATP production during high-energy demands.
• Long-term supplementation is associated with more muscle growth due to improved performance in the gym.
• There is no need to load creatine or cycle off it, as the body does not develop a tolerance to its effects.
• General recommendation: Take 3 to 5 grams per day after training, or when most convenient.

Conclusion

In summary, the top 5 dietary supplements that have been scientifically proven to enhance performance, health, and physique are whey protein, caffeine, L-citrulline, multivitamins, and creatine. While these supplements can provide significant benefits, it is essential to remember that they are only a small piece of the puzzle. A well-rounded, balanced diet and consistent training are crucial to achieving overall health and fitness goals.