Want to build muscle, boost strength, and push your endurance to the next level?
Supplements can help—but only if you’re using the right ones. If you’re wondering what those are, a 2024 study in the journal Nutrients revealed the five most effective, science-backed supplements for maximizing performance and muscle growth. If you’re serious about results, these are the ones you can’t skip.
Not coincidentally, four of the powerhouse ingredients highlighted in the study—beta-alanine, creatine, caffeine, and nitrates—can be found in Pre JYM Plus. The fifth, protein, is found in both Pro JYM and Iso JYM.
What are the best supplements for muscle growth and performance?
The top 5 supplements for muscle growth and performance, according to recent research, are:
- Beta-Alanine: Enhances endurance and reduces muscle fatigue.
- Creatine: Boosts strength, power, and muscle mass.
- Caffeine: Increases focus, energy, and workout intensity.
- Nitrates: Improve blood flow and muscle oxygen delivery for better endurance.
- Protein Powders: Essential for muscle repair, growth, and recovery.
These supplements are scientifically backed and proven to enhance workout performance, improve strength, and support muscle growth. To optimize results, incorporate them into your routine based on the pre-workout, post-workout, and rest day recommendations provided.
If you want to get the most out of your workouts, these are the can’t-miss supplements you should be taking.
The Top 5 Can’t-Miss Supplements (According to Science)
Researchers in this review paper identified five supplements that provide the most proven performance-enhancing effects. Here’s what they found:
#1. Beta-Alanine: The Secret to Enhanced Endurance
Beta-alanine increases muscle carnosine levels, which helps buffer acid buildup in muscles, delaying fatigue and allowing you to train harder for longer.
#2. Creatine: Boosting Strength and Muscle Gains
Creatine replenishes ATP stores, providing energy for high-intensity exercise. It enhances strength, power, and muscle size, making it one of the most well-researched and effective supplements available.
#3. Caffeine: Improving Focus and Performance
Caffeine enhances alertness, focus, and endurance, while also reducing perceived pain during workouts. This leads to improved overall exercise performance and intensity.
#4. Nitrates: Supercharging Blood Flow and Endurance
Nitrates increase muscle oxygen delivery, improving endurance and boosting performance in both aerobic and anaerobic activities.
#5. Protein: Fueling Muscle Growth and Recovery
Protein is essential for muscle repair, recovery, and growth. It provides the amino acids your body needs to build lean muscle and prevent muscle breakdown.
How to Use These Supplements for Maximum Results
If you want to optimize your performance, strength, and muscle gains, here’s how to incorporate the five supplements into your routine:
Pre-Workout: Take Pre JYM Plus to load up on beta-alanine, creatine, caffeine, and nitrates before training. Mix one scoop of Pre JYM Plus in 16-24 ounces of cold water 30-60 minutes before training and sip on it slowly over the course of 20-30 minutes.
Post-Workout: Use Pro JYM or Iso JYM to support muscle recovery and growth. Take one scoop Pro JYM or Iso JYM 30-60 minutes before workouts, and another 1-2 scoops within 30 minutes after your workout.
Rest Days: Ingredients like creatine and beta-alanine are effective when stored in the muscles, and keeping the levels “topped off” at all times is important. That’s why I always recommend taking these supplements even on off days from the gym. Take one scoop of Post JYM BCAAs+ Recovery Matrix on rest days—at whatever time of day you prefer.
Hitting your protein goals every day (not just training days) is also important. To make sure you’re consuming enough protein to maximize recovery and growth, take at least 1-2 scoops of Pro JYM or Iso JYM on rest days.
Which Supplements Should I Take for Muscle Growth?
A 2024 study in Nutrients recommends beta-alanine, creatine, caffeine, nitrates, and protein powders as the top five supplements for muscle growth. These ingredients increase strength, improve endurance, enhance recovery, and support lean muscle gains, making them essential for anyone looking to maximize results.
FAQ: The Top 5 Supplements for Performance and Muscle Growth
#1. Why are these five supplements considered the best?
These supplements have the strongest scientific backing for improving strength, endurance, focus, and muscle recovery. Researchers concluded they provide the most significant ergogenic (performance-enhancing) effects.
#2. How does beta-alanine help with endurance?
Beta-alanine increases muscle carnosine levels, which helps buffer acid buildup in muscles, delaying fatigue and allowing you to train harder for longer.
#3. Is creatine necessary for muscle growth?
Yes. Creatine helps replenish ATP, providing energy for high-intensity workouts. It enhances strength, power, and lean muscle mass when used consistently.
#4. How does caffeine improve workout performance?
Caffeine increases alertness, focus, and endurance, while also reducing perceived exertion and pain, allowing you to push harder in your workouts.
#5. What do nitrates do for exercise performance?
Nitrates improve muscle oxygen delivery, increasing endurance and helping you sustain higher performance levels for longer durations.
#6. How much protein do I need to build muscle?
For optimal muscle growth, aim for 1.0 to 1.5 grams of protein per pound of body weight per day, spread across multiple meals.
Reference
Antonio, J., et al. The Top 5 Can’t-Miss Sports Supplements. Nutrients 16:3237, 2024.
