Creatine is an organic acid that helps muscle cells create ATP, which translates to higher amounts of available energy when you’re working out. “There’s a mountain of literature to support creatine as a workout supplement,” McCune says. And yes, it can increase your max strength.
And despite what you may have heard about creatine’s reputation, it’s perfectly safe when taken in the right amounts and as long as you don’t have a pre-existing condition. “Scientists have debunked the myth creatine makes you bloated,” McCune says. “It won’t turn you into the Michelin Man.” Always check with a doctor before you start taking creatine, especially if you’ve had kidney problems in the past or it’s an issue in your family.
Consider taking: omega-3 fatty acids
A large body of scientific evidence says that the “good fats” in salmon, nuts, and chia seeds are absolutely essential to the healthy functioning of your body—especially for active guys, McCune and Bogden say. “Omega-3s can reduce oxidative stress and inflammation, which then leads to less muscle soreness post-workout,” Bogden says. “It’s especially effective for endurance athletes, who incur more oxidative stress because of their long-distance training. If you’re an endurance athlete, you should probably be taking an omega-3 supplement—it’s a little hard to get what you need through nuts, seeds, and fatty fish.”
When to take: Bogden suggests taking an omega-3 supp after a workout.
How much to take: The average dose for the average male is 1,000mg a day, although hardcore endurance athletes should probably take closer to 2,000mg a day, Bogden says.
You should know: “Do your homework on the company that makes a supplement, because some are better than others,” McCune says. “Sure, you can get a bottle of cod liver oil for cheap, but it’s not necessarily the best stuff.”
If you’re supplementing with protein powder…
Consider taking: probiotics
Yes, a capsule full of bacteria might be exactly the boost your workout needs. “Most guys don’t know probiotics can not only reduce inflammation but also improve protein absorption,” Bogden says. Improving your gut fauna—that’s a fancy term for “a good amount of bacteria in your stomach”—has a host of other dietary benefits, and may even improve your mood.
When to take: Post-workout with your protein shake, since probiotics can help your body make the most of your supplemental protein intake, Bogden says.
How much to take: The standard measure of a probiotic’s effectiveness is 1billion cfu/g, which is representative of how many good bacteria are packed into a given supplement.
You should know: “Ask a physician about a recommendation for a particular probiotic,” Bogden says.
If you’re not sleeping well…
Consider taking: magnesium
Like vitamin D, magnesium is responsible for a huge range of cellular functions in multiple parts of your body, including your bones, muscles, and brain, Bogden says. It’s also a key factor in helping your body get restorative sleep—and “great sleep translates to great recovery,” Bogden says. “Every active guy needs magnesium in large amounts because your body needs it for ATP production. If you’re active, you need it.”
When to take: “The absolute best time to take magnesium is 30–60 minutes before bed,” Bogden says.
How much to take: “On average, 400mg is a good middle-of-the-road recommendation for the average adult male, but consult with a doctor before taking this supplement,” Bogden says.
by Michael Rodio