Strength Training

Nutrients connected to Strength 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

  Creatine is most studied alongside resistance training, where it is reported to add to training gains.

• Whey Protein PowderClinically supported

  Whey was studied alongside resistance training and gave small extra gains in strength and fat-free mass.

• Creatine HCl (Hydrochloride)Preliminary or mixed

  Used alongside weight training in the 8-week trial.

• Magnesium Creatine ChelatePreliminary or mixed

  The strongest trial used weight-trained men for 10 days.

• Collagen Peptides (Hydrolyzed Collagen)Preliminary or mixed

  Same trials as resistance training: a modest extra gain with collagen in some small studies.

• Plant Protein PowdersPreliminary or mixed

  Strength measures rose with soy, pea or rice similarly to whey in small trials.

• Buffered Creatine (Kre-Alkalyn)Preliminary or mixed

  Same trial: no group differences in 1RM bench and leg press strength between buffered creatine and monohydrate.

• Creatine NitratePreliminary or mixed

  Trials tested creatine nitrate alongside resistance exercise with mixed results.

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