Supplement Guide for Strength & Performance
While Whole Foods should form the foundation of an athlete’s nutrition, strategic supplementation can enhance performance, support recovery, and optimize training outcomes. Below are three of the most researched and effective supplements for strength and power athletes.
Caffeine
What it Does
Caffeine is a well-researched stimulant that enhances performance by increasing alertness, reducing perceived effort, and boosting endurance and strength.
Benefits
Increases strength and power — studies show that 1.5 - 3 mg/lb body weight can increase power output in strength athletes.
Enhances endurance — reduces fatigue perception, allowing for more reps and longer workouts
Boosts focus and reaction time — improves cognitive function and mental clarity during training.
How to Use
Strength and power athlete: 1.5 - 3 mg/lb body weight (e.g., 200-400 mg for a 200 lb. athlete) 30-60 minutes before training
Avoid Overuse: more than 400mg daily can lead to tolerance build up, sleep issues, and anxiety
Best sources: Black coffee, tea, caffeine pills, pre-workout formulas with minimal additives
Science-Backed Takeaway
Caffeine is one of the most effective pre-workout aids, but individual tolerance varies. Avoid excessive intake, especially close to bedtime to prevent sleep disruption.
Whey Protein Isolate
What it Does
Whey protein isolate is a fast digesting, high-quality, protein source that enhances muscle protein synthesis (MPS). It provides all essential amino acids, particularly leucine, which is critical for muscle recovery and growth.
Benefits
Supports muscle growth — increases muscle protein synthesis, leading to better gains.
Fast digesting — rapidly absorbed, making it ideal for post-workout
Low in lactose — whey protein isolate has a lower lactose content than whey concentration so it can be easier to digest.
Helps with fat loss — protein increases satiety, making it easier to maintain a caloric deficit.
How to Use
Post-workout: 25-40g within 30 minutes after training for optimal muscle recovery
Anytime protein source: can be used between meals or before bed if daily protein intake is lacking
Science-Backed Takeaway
Whey protein is not required if you can meet your protein needs through Whole Foods, but it is a convenient and highly effective way to optimize muscle recovery and growth.
Creatine Monohydrate
What it Does
Creatine monohydrate is one of the most studied and effective supplements for increasing strength, power, and muscle mass. It helps replenish adenosine triphosphate (ATP), the body’s primary energy source for short bursts of high-intensity activity.
Benefits
Increases strength and power output — studies show a 5 - 15% increase in strength and power when supplementing creatine.
Enhances muscle growth — promotes greater muscle size through increased cell hydration and protein synthesis.
Improves Recovery — may reduce muscle damage and enhance post-workout recovery.
How to Use:
Maintenance: 3-5g per day, can be taken anytime, but I like it mixed in my pre/intra workout drink.
Science-Backed Takeaway
Creatine is safe and effective and should be a staple supplement for strength athletes.
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Supplements are tools, not mag pills and products. They should be used to support a solid nutrition and training program, not replace it.
Prioritize whole food, train hard, and use supplements strategically to maximize your strength and performance potential.
Grgic, J., Trexler, E. T., Lazinica, B., & Pedisic, Z. (2018). Effect of caffeine intake on muscle strength and power: A systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 15(11).
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2020). A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 54(7).
Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting. Journal of Strength and Conditioning Research, 17(4).
Kreider, R. B. (2003). Effects of creatine supplementation on performance and training adaptations. Molecular and Cellular Biochemistry, 24(1-2)
Wang, Z., Qui, B., Li, R., Han, Y., Petersen, C., Liu, S., Zhang, Y., Liu, C., D. G., & Del Corso, J. (2024). Effects of creatine supplementation and resistance training on muscle strength gains in adults < 50 years of age: A systematic review and meta-analysis. Nutrients, 16(21)
