Supplements are essential to resistance training, as they can help optimize performance, recovery, and muscle growth. A wide variety of supplements are available, each with its own set of benefits and considerations. 


Here is a guide to some of the most popular supplements used in resistance training:


BCAA (Branched Chain Amino Acids): BCAA supplements improve muscle recovery and reduce muscle soreness. They are typically taken before or after workouts and can cause side effects such as gastrointestinal discomfort.


Beta-Alanine: Beta-alanine is another amino acid believed to help improve muscle endurance and reduce fatigue during exercise. It is often found in pre-workout supplements and is typically taken in doses of 2-5 grams daily. Some potential side effects include tingling sensations on the skin and flushing. Top brands and products include Cellucor, Optimum Nutrition, and MuscleTech.


Citrulline: Citrulline is an amino acid believed to help improve muscle endurance and reduce muscle fatigue during exercise. It also helps improve blood flow to the muscles, enhancing muscle growth. The recommended dosage is typically around 6-8 grams daily, taken before or after a workout. Some potential side effects include nausea and stomach cramps. Top brands and products include Xtend, Scivation, and Optimum Nutrition.


Creatine Monohydrate: Creatine is a naturally produced substance and is also found in certain foods, such as meat and fish. It helps to increase muscle strength and power, and it is often found in pre-workout supplements. It is typically taken in doses of 3-5 grams per day, with a loading phase of 20 grams per day for the first week, followed by a maintenance phase of 3-5 grams per day.


Creatine: Creatine is a natural substance found in the body that helps to supply energy to cells. Bodybuilders and other athletes commonly use it to increase strength and improve performance. It is typically taken in powder or capsules and is usually taken before or after workouts. Some common side effects include weight gain and gastrointestinal discomfort.


Fish Oil: Fish oil is a supplement high in omega-3 fatty acids, which can help reduce inflammation and improve joint health. Taking 1-3 grams daily before or after a workout. Top brands include Optimum Nutrition and MuscleTech.


Glutamine: Glutamine is an amino acid that helps support immune function and muscle recovery. It is recommended to take 5-10 grams per day, either before or after a workout. Top brands include Optimum Nutrition, MuscleTech, and BSN.


HMB (Beta-Hydroxy Beta-Methylbutyrate): HMB is a metabolite of the amino acid leucine and is believed to help reduce muscle protein breakdown and improve muscle recovery. It is often found in post-workout supplements and is typically taken in doses of 3 grams per day.


Multivitamins: Multivitamins are supplements that contain a variety of vitamins and minerals. They are designed to help fill any nutritional gaps in a person's diet and can be taken at any time of day. However, some common side effects include gastrointestinal discomfort and allergic reactions.


Nitric Oxide (NO) Boosters: NO boosters are supplements that contain ingredients, such as arginine and citrulline, that are believed to increase the production of nitric oxide, a molecule that helps to increase blood flow and deliver nutrients to muscles. They are often found in pre-workout supplements and are typically taken in doses of 3-6 grams per serving.


Post-workout supplements: Post-workout supplements are designed to aid muscle recovery and repair after workouts. They typically contain ingredients such as protein and carbohydrates. They are usually taken after workouts and can cause side effects such as gastrointestinal discomfort.


Pre-Workout Supplements: Pre-workout supplements are designed to help increase energy, focus, and pump during a workout. They often contain caffeine, beta-alanine, and BCAAs. It is crucial to start with a small serving and gradually increase it to find the proper dosage for you. Top brands include Optimum Nutrition, MuscleTech, and Cellucor.


Protein Powder: Protein powders, such as whey protein, are a convenient way to increase protein intake, which is vital for muscle growth and recovery. They can be taken before or after a workout and typically take in doses of 20-30 grams per serving.


Protein: Protein is an essential nutrient necessary for building and repairing muscle tissue. It can be beneficial for those looking to build muscle mass, as it helps provide the building blocks needed for muscle growth. A wide variety of protein supplements are available, including whey protein, casein protein, and soy protein. Some popular brands of protein supplements include Optimum Nutrition, MuscleTech, and BSN.


Testosterone boosters: Testosterone boosters are supplements designed to increase testosterone levels in the body. They are typically taken in powder or capsules and are usually taken before or after workouts. Some common side effects include weight gain and gastrointestinal discomfort.


Whey Protein: Whey protein is a protein derived from milk and is commonly used as a supplement to help build muscle and improve exercise performance. It is typically taken as a protein shake mixed with water or milk. The recommended dosage is typically around 20-40 grams per serving, taken before or after a workout. Some potential side effects include stomach discomfort and bloating. Top brands and products include Optimum Nutrition, MuscleTech, and Dymatize.


Mass Gainers: A mass gainer is a supplement designed to help individuals increase their muscle mass and overall body weight. They typically contain a combination of protein, carbohydrates, and other nutrients intended to support muscle growth and repair. Bodybuilders and other athletes often use mass gainers to increase their muscle size and strength. In addition, they may benefit people who have difficulty gaining weight due to a fast metabolism or other factors. When using a mass gainer, paying attention to the dosage instructions and following a proper training and nutrition plan to ensure optimal results is essential. It is also a good idea to consult a healthcare professional before starting any new supplement regimen.


It is important to remember that supplements are not a replacement for a healthy diet and regular exercise. They can be helpful to a resistance training program, but you should use them with a well-balanced diet and a consistent training routine. It is also essential to consult with a healthcare provider before starting any supplementation, as certain supplements may not be suitable for everyone.