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At Central Athlete, we believe that no supplement can replace the foundational pillars of progress: a strategic training plan, individualized nutrition, and structured recovery. However, for individuals seeking to maximize performance and results, select evidence-based supplements can offer a modest but meaningful advantage when implemented correctly.

Below is a summary of the most well-researched supplements for strength and hypertrophy, their effective dosages, and considerations for safe and optimal use.

1. Protein Supplements

Protein is essential for muscle repair and adaptation. While whole food sources remain the gold standard, protein powders are a convenient, high-quality solution to help clients meet individualized protein requirements.

• Dosage: 1.6–2.4 g/kg bodyweight per day for hypertrophy; up to 3.1 g/kg/day during aggressive dieting or cutting phases.
  
  
• Types: Whey protein isolate is rapidly absorbed and rich in leucine; plant-based proteins (soy, pea, rice blends) can also be effective with adequate dosing.
  
  
• Considerations: High-protein diets are safe for healthy individuals, but those with renal impairment should consult a physician.
  
  

2. Creatine Monohydrate

Creatine is the most researched ergogenic aid for high-intensity training. It increases intramuscular phosphocreatine, improving ATP regeneration and enhancing strength and power sports performance.

• Dosage: 3–10 g/day.
  
  
• Considerations: Mild weight gain due to water retention is typical. Long-term use has not been shown to harm kidney function in healthy individuals.
  
  

3. Caffeine

Caffeine enhances alertness, reduces perceived exertion, and improves strength and power output.

• Dosage: 3–6 mg/kg bodyweight, taken ~60 minutes before training.
  
  
• Considerations: Response is highly individual. Tolerance and withdrawal can develop. Athletes should test caffeine timing and dosage during training, not competition.
  
  

4. Beta-Alanine

Beta-alanine increases muscle carnosine, which buffers hydrogen ions during anaerobic activity, delaying fatigue.

• Dosage: 4–6 g/day, divided to minimize tingling (paresthesia).
  
  
• Considerations: Loading takes 2–4 weeks. Benefits are most notable in activities lasting 1–4 minutes (e.g., repeated efforts or CrossFit-style workouts).
  
  

5. Citrulline Malate

Citrulline enhances nitric oxide production, increasing blood flow, nutrient delivery, and possibly work capacity.

• Dosage: 8 g of citrulline malate (2:1 ratio) ~60 minutes before exercise.
  
  
• Considerations: Research is mixed; some experience GI distress—titrate dose based on tolerance.
  
  

6. Omega-3 Fatty Acids (EPA/DHA)

These essential fats exhibit anti-inflammatory properties and may enhance recovery, joint health, and muscle protein synthesis.

• Dosage: 1–3 g combined EPA and DHA/day.
  
  
• Considerations: Can interact with anticoagulants. Aim for third-party tested sources to ensure purity and potency.
  
  

Final Thoughts

Supplements are not magic bullets but can become strategic allies in a well-rounded performance plan. At Central Athlete, we only recommend interventions backed by science, tailored to individual goals, and implemented with critical thinking.

When applied correctly, the proper supplement protocol can support recovery, increase training capacity, and optimize adaptation.

Bibliography

1. Morton, R. W., et al. (2018). 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, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
   
   
2. Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://doi.org/10.1186/s12970-017-0173-z
   
   
3. Grgic, J., et al. (2018). Caffeine supplementation for powerlifting competitions: An evidence-based approach. Journal of Strength and Conditioning Research, 33(1), 280–284. https://doi.org/10.1519/JSC.0000000000002720
   
   
4. Hobson, R. M., et al. (2012). Effects of beta-alanine supplementation on exercise performance: a meta-analysis. Amino Acids, 43(1), 25–37. https://doi.org/10.1007/s00726-011-1200-z
   
   
5. Trexler, E. T., et al. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12(1), 30. https://doi.org/10.1186/s12970-015-0090-y
   
   
6. Gonzalez, A. M., & Trexler, E. T. (2020). Effects of citrulline supplementation on exercise performance in humans: A review of the current literature. Journal of Strength and Conditioning Research, 34(5), 1480–1495. https://doi.org/10.1519/JSC.0000000000003426
   
   
7. Philpott, J. D., et al. (2018). Omega-3 polyunsaturated fatty acids in the optimization of muscle mass and function. Nutrients, 10(8), 1058. https://doi.org/10.3390/nu10081058
   
   

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