Power Up: Supplements That Increase Strength

Strength is something that all people strive for, whether in the gym or out in the world. Strength helps us to be strong, capable, and resilient. It also allows us to stay energized and motivated to accomplish our goals. Many people turn to supplements to gain the strength that their bodies need.

Supplements can provide a great way to boost your strength and power naturally. In this blog post, we'll explore the different types of supplements available to help you increase your strength and power. Finally, we'll discuss the benefits of taking certain supplements and the possible risks involved. We'll also provide tips and advice on choosing the right supplement. Finally, we'll discuss the importance of taking supplements at the correct times and in the right amounts. So, if you're looking for ways to power up your strength and power, read on for more information on the supplements that can help you get there.

1. Creatine

Creatine is one of the most popular and well-researched supplements available today. A naturally occurring substance found in the body and certain foods, creatine helps increase muscle strength and size by improving the body's ability to produce energy during physical activity. It's also known to improve anaerobic endurance and muscle recovery, making it an excellent choice for athletes and bodybuilders looking to increase their performance. It's important to note that creatine can also cause water retention and bloating, so it should be used in moderation.

Various forms of creatine are available, but creatine monohydrate is the most cost-efficient and efficacious. An alternate choice is micronized creatine monohydrate, which is more soluble in water and thus more practical.

Supplementing with creatine monohydrate can be done using a loading protocol. For example, a loading phase of 0.3 g/kg/day of creatine should be taken for 5-7 days, followed by a maintenance phase of at least 0.03 g/kg/day either for three weeks (in the case of cycling) or continually (without additional loading phases). I recommend a simple 5 grams daily and call it good. After a few weeks, you will reach full muscle saturation regardless of the loading phase.

As mentioned, creatine supplementation can result in abdominal discomfort if not adequately hydrated. However, taking too much creatine at once may cause diarrhea and nausea; therefore, it is advised to divide the amount into smaller doses taken throughout the day and with meals.

2. Beta-Alanine

Beta-Alanine is an amino acid supplement that helps improve muscle acidity during exercise, which can lead to increased strength and endurance. It does this by boosting your body's levels of carnosine, a compound that helps buffer the acidity in your muscles. As a result, your muscles can contract for longer and with more force, leading to greater strength and power. Beta-alanine is an excellent supplement to your stack if you want to increase strength and power.

Studies of beta-alanine intake have shown that a range of 3.2-6.4 grams per day can be taken safely. To prevent paraesthesia, dividing the dose into 0.8-1.6 gram readings every 3-4 hours is suggested. Moreover, sustained-release formulas are available that can enable the consumption of higher amounts without the risk of paresthesia. As an added note, the timing of ingestion does not influence its effectiveness.

Paresthesia - a harmless side effect that may cause a tingling feeling

3. Protein Powder

Protein powders can be a great addition to any diet, but it is important to keep certain factors in mind when using them:

1. Check the ingredients list for any allergens, as many protein powders contain dairy, nuts, or other allergens.
2. It is important to consider the macronutrient profile of the powder; if you are looking for a low-carb protein powder, check the label for the number of carbohydrates per serving.
3. When choosing a protein powder, look for products with minimal artificial sweeteners, colors, and preservatives.

Considering these factors can help you make the most informed choice for your individual needs.

4. Citrulline Malate

Citrulline Malate is an amino acid supplement that can improve athletic performance and reduce fatigue. It increases the body's production of nitric oxide, which helps improve blood flow and energy levels. Nitric oxide is essential in many physiological functions, such as vasodilation, mitochondrial respiration, calcium management, and glucose uptake, all leading to improved muscle function and decreased fatigue. Bodybuilders and athletes often use it to increase their performance and endurance. To use it, take two to six grams with breakfast or before a workout.

Unlike other supplements, there aren't any adverse effects when more significant amounts are used. However, further longer-term studies are yet to be done to understand the capabilities of this supplement fully. 

5. Caffeine

Caffeine is a psychoactive stimulant that can be extracted from coffee beans or synthesized in a laboratory. The exact molecular structure is present in all forms, including coffee, energy drinks, tea, and pills. The stimulant effects of caffeine are well-documented, including its ability to increase physical performance, strength, and endurance. Both anecdotal evidence and scientific studies have demonstrated that caffeine can increase alertness and cognitive function, reduce fatigue, and improve reaction time. 

It is important to tailor caffeine dosages to each individual's needs. For those new to caffeine supplements, it is recommended to begin with a 100mg dose. To support fat burning, a dosage of 200mg is usually employed. In comparison, increasing strength may call for a higher amount of 3-6mg per kilogram of body weight. While caffeine intake has many potential benefits, it can also be dangerous in large quantities and can cause restlessness and anxiety.

As a caveat to this, it needs to be pointed out that someone consuming higher doses of caffeine for an extended period may only reap some of the benefits. This is mainly due to the tolerance that it built up. It's suggested to cycle off caffeine for a couple of weeks to resensitize.

Adding certain supplements to your diet can significantly increase your strength and performance. Creatine, protein, and beta-alanine are some of the most popular and research-backed supplements. However, it is essential to remember that supplements are just one part of a comprehensive strength training program. Therefore, a balanced diet and regular exercise are necessary for maximum strength gains.