Resistance Training

Nutrients connected to Resistance Training

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• CreatineClinically supported

  Greater training gains with creatine are consistently reported; authors have industry ties.

• Creatine HCl (Hydrochloride)Preliminary or mixed

  The HCl trials combined it with resistance training; both HCl and monohydrate groups gained more than placebo in the 8-week trial.

• Whey Protein PowderClinically supported

  Whey was studied alongside resistance training and gave small extra gains in strength and fat-free mass; it was not tested as a substitute for training.

• Magnesium Creatine ChelatePreliminary or mixed

  The trials used weight-trained men and training programs; effects were small-trial findings.

• Collagen Peptides (Hydrolyzed Collagen)Preliminary or mixed

  Muscle gains with collagen were seen only alongside resistance training, and all groups improved.

• Plant Protein PowdersPreliminary or mixed

  Every trial used a resistance-training program alongside the powder; results do not show benefit without training.

• BCAAs (leucine, isoleucine, valine)Preliminary or mixed

  Reviews found less soreness in resistance-trained people, but little effect on performance or body composition.

• Skyr & QuarkPreliminary or mixed

  The quark study measured the response after a leg resistance workout.

• Buffered Creatine (Kre-Alkalyn)Preliminary or mixed

  The one trial was done in resistance-trained people who kept their own training; buffered and monohydrate groups did not differ in strength or body composition.

• Creatine NitratePreliminary or mixed

  Trials tested creatine nitrate alongside resistance exercise with mixed results.

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