In the table below, we’ve listed some nutritional supplements along with their therapeutic dosages and mechanism of action that have been shown to support individuals trying to build muscle.
We’ve selected what we think is the core stack and the nutrients/compounds that have the most evidence behind them. When it comes to supplements, less is more, and it’s important to have a reason or rationale for taking something.
We consider the dosage, form and the additional ingredients (excipients) when selecting these. Where necessary, we have given you some options based on price or form the nutrient comes in.
It’s really important that before you start any supplement protocol, you check with your GP as taking certain medications in combination with some nutritional supplements can be dangerous.
You can also do your own research into drug-nutrient interactions by visiting the Drugs.com website.
Lastly – It’s important to reinforce the point that supplements are there to fill the gaps in your nutrition or be used short term as part of a rounded protocol to help resolve functional health issues or support performance goals. If you don’t nail the basics with your food intake, training, sleep or stress management, you may as well not even bother looking at supplements. #unpopulartruth 😉
|NUTRIENT||HOW IT WORKS||DOSAGE||ADDITIONAL COMMENTS|
|VITAMIN D3 + K2|
|Maintains calcium balance, and regulation of parathyroid hormone. Promotes reabsorption of calcium in the kidney.|
Increases intestinal absorption of calcium and phosphorus.
|3000 IU / day||Standardised advice is to take seasonally from September – May in the UK. |
For many that do not get daily sun exposure, year-round supplementation may be needed.
Additionally – If your skin tone is darker / if your heritage is Caribbean or African your demands may be higher.
|Increases levels of phosphocreatine, predominantly in muscle. This increases our ability to produce energy||Loading phase: 0.3g / kg BW / day for 7 days. |
Maintenance phase: 0.05g / kg BW / day
|Best taken with protein and or carbs to enhance uptake.|
|PRE-WORKOUT NUTRIENT BLEND|
|Caffeine – acts on the CNS, improves focus, mobilises fatty acids (gets them moving/begins to break down) for possible use as energy.|
Beta-Alanine – Increases levels of Carnosine which is needed to maintain normal pH in muscles.
Citrulline Malate – increased levels support clearance of ammonium from blood and tissue which is a major factor in fatigue.
|Caffeine – 200mg|
Beta-Alanine – 3g
Citrulline – 5g
|Note: Caffeinated option has a better dosage of key ingredients, Beta-Alanine and Citrulline Malate.|
If using the Non-caffeinated option do not use Creatine as a separate supplement as this blend contains 3g / serve.
|OMEGA 3 FA’S|
|Improves the permeability of our cells – making it easier for nutrients and waste to move in and out. |
Can help reduce inflammation.
|500-700mg/Day of combined EPA &DHA||Try adding 3 servings of oily fish/week as a first step. (Sardines, salmon, mackerel).|
Plant based Pea protein alternative
|Protein demands for fat loss are extremely high. Supplementing with protein can make this a little more convenient.||Between 25g – 50g/day||Whey has the highest protein content and is the most studied.|
Isolate has more protein, with lower fat and carbs.
Concentrate has better taste, more carbs and fat. Not tolerated as well generally, but has been shown to have additional immune benefits.