The Best Supplements for Bodybuilding

Discover the different types of supplements that may be able to help you build more muscle while losing fat.

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Bodybuilders are known to train hard and diet intensely. To gain a lot of muscle mass, they lift weights often. Then, to reveal a chiseled, ripped physique, bodybuilders usually count their macros to a T and/or eat a low-carb dietWith the intense training splits and rigorous dieting comes the need for next-level supplementation.

To support their in-gym performance and recover, bodybuilders most likely need an array of different supplements. For example, a joint support supplement may help to keep bodybuilders safe while lifting heavy weights often. And to recover, a sleep aid can help them get the seven to nine hours of Z’s they need while whey protein feeds growing muscles. Not sure where to start? No worries — we rounded up the best supplements for bodybuilding to help you on your journey. 

Best Bodybuilding Supplements

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. None of these supplements are meant to treat or cure any disease. If you feel you may be deficient in a particular nutrient or nutrients, please seek out a medical professional.

Best Pre-Workout for Bodybuilders

A good pre-workout powder can facilitate better pumps and provide you with the energy you need to kick butt in the gym.

Huge Supplements Wrecked Pre-Workout

This product contains the usual pre-workout players — caffeine, beta-alanine, and l-citrulline, which may help with better blood flow and performance (1). The addition of black pepper extract in this formula is a positive as it has been known to enhance the absorption of ingredients it’s paired with.

That said, those who are sensitive to caffeine should be warned: This supp contains 350 milligrams of caffeine per serving. This formula comes in four flavors — Raspberry Mojito, Bomb Popsicle, Rainbow Burst, and Peach Rings, and comes in at $2.50 per serving, making it a more expensive option.

Huge Supplements Wrecked
Huge Supplements Wrecked
Huge Supplements Wrecked

This product packs 18 ingredients at high doses, including 9,000mg of citrulline malate, 3,200mg of beta alanine, 350mg of caffeine, and 2,000mg of betaine anhydrous. Plus, you’ll find 1,000mg of tyrosine and 100mg of Himalayan pink sea salt, as well.

Who Should Buy Huge Supplements Wrecked Pre-Workout

  •  Bodybuilders will appreciate the addition of l-citrulline here, which may have an impact on better blood flow for pumps, and could help you build mass.
  • Morning gym-goers who need a high dose of caffeine will appreciate the combined dosage of 350 milligrams added to this formula via caffeine anhydrous and caffeine malate.
  • Those who want a pre-workout that contains black pepper extract, which may help facilitate better absorption of other ingredients will be happy to see this in the formula. 

Who Shouldn’t Buy Huge Supplements Wrecked Pre-Workout

  • People who can’t take or don’t want caffeine should avoid this supplement due to its high content of 350 mg. 
  • Anyone on a budget might want to consider a different option as this rings in at $2.50 per serving. 

Best Pre-Workout for Bodybuilders Without Caffeine

If you train late or can’t tolerate stimulants like caffeine, there are still pre-workout options for you. Some formulas — like this one — lean on focus-enhancing and pump-inducing ingredients instead of stimulants.

Swolverine PRE Pre-Workout

To make up for the lack of stimulant-induced energy, Swolverine PRE pre-workout contains 1,000mg of ginseng extract, which may help those who struggle with fatigue push through their strenuous workouts. (2) It also includes ingredients that may promote blood flow for pumps, like beta-alanine and citrulline — the latter of which might also help with muscle retention (3). If you’re an early bird and want the caffeine energy boost, this non-stim formula is likely not for you though. 

However, if you’re looking for a blend of citrulline, beta-alanine, and betaine that can help keep you focused and build muscle throughout your workout, Swolverine’s pre-workout may be a good choice for you. The formula contains less than one gram of sugar, but taste isn’t compromised in their only flavor option, Mango Lemonade. It’s one of the higher priced pre-workouts on this list, coming in at $2.11 per serving — but we think this ingredient lineup is worth the price tag if you can swing it.

Swolverine PRE Pre-Workout
Swolverine PRE Pre-Workout
Swolverine PRE Pre-Workout

Swolverine PRE Pre-Workout may lack stimulants, but it makes up for that with a great blend of high-dosed ingredients to help improve blood flow, recovery, and endurance. The citrulline malate and betaine anhydrous can give you the edge you need to conquer your next gym session.

Who Should Buy Swolverine PRE Pre-Workout

  • Bodybuilders who are looking to retain muscle mass during their cutting phase will appreciate the addition of l-citrulline in this blend.
  • People who don’t want stimulants in their pre-workout will like that this blend comes caffeine-free, but also contains ginseng for a potential energy boost.
  • Anyone who is looking for a pre-workout that has less than one gram of sugar, but still tastes great.

Who Shouldn’t Buy Swolverine PRE Pre-Workout

  • People who train early in the morning and may want a pre-workout with a caffeine-based formula.
  • If you’re looking for a line up of unique flavors or an unflavored option, this may not be the best choice for you, as it is only offered in a Mango Lemonade flavor. 
  • Those on a budget can find cheaper formulas on the market. 

Best Fat Burner for Bodybuilders

If your goal is to burn fat and you’re already training hard and zeroed in on your nutrition, a fat burner may be a good tool to help speed up your process. This pick has classics like green tea extract and some bonus ingredients like grains of paradise, which may help you burn fat. 

Huge Supplements Eliminate

This product contains the usual fat burning players like green tea extract, green coffee bean extract, Capsimax, and caffeine anhydrous. One of the ingredients included in this formula is 75mg of grains of paradise, which one study suggests may increase energy expenditure and result in decreased visceral fat (4). 

It contains 5mg of black pepper extract, which may help you absorb the other ingredients better. This supplement has a four pill serving size and contains 30 servings per bottle at $1.66 per serving. It’s important to remember that a fat burner isn’t necessary to reach your fat loss goal, so there’s no need to force it in your budget. However, if you can afford it, and your diet and fitness plan are already in check, this product may be able to help you a little bit further on your fat loss journey.

Huge Supplements Eliminate
Huge Supplements Eliminate
Huge Supplements Eliminate

Packed with carnitine, 5-HTP, theanine, caffeine, and green coffee bean extract, this product is a great option for those who want a robust list of ingredients in their supplement — it contains 13 dedicated fat burning ingredients.  

Who Should Buy Huge Supplements Eliminate

  • Bodybuilders will appreciate the grains of paradise in this formula for its potential to increase energy expenditure and decrease visceral fat.
  • Those who respond well to caffeine as this formula contains caffeine anhydrous, green tea extract, and green coffee bean extract. 
  • Those who want a fat burner that contains black pepper extract, which may help facilitate better absorption of other ingredients.

Who Shouldn’t Buy Huge Supplements Eliminate

  • Those who are on a tight budget — a fat burner isn’t necessary for fat loss goals.
  • Anyone who is pill adverse as this serving size is four pills. 

Best Whey Isolate for Bodybuilders

A whey isolate protein is better for bodybuilders because it’s filtered more thoroughly and contains fewer grams of carbs and fat. So you get all of the protein with next to none of the extra fats and carbohydrates. 

Onnit Grass Fed Whey Isolate

Bodybuilders know that protein supplementation is their best friend when it comes to making gains, hitting macros, and staying full when your other macronutrients get cut. Onnit’s Grass Fed Whey Isolate protein comes with 20 grams of protein per scoop, and 110 calories or 120 calories depending on if you pick Vanilla or Mexican Chocolate, respectively. 

There’s minimal fat with two grams in each flavor, and fairly low carbs at three grams in Vanilla and five grams in Mexican Chocolate. The whey is sourced from grass-fed cows, so this is a high quality product. But at $60 for 30 servings (or $2 per serving), you’re definitely paying a pretty penny for the macro-profile and grass-fed whey isolate, which is the purest form of whey on the market. 

Onnit's Grass-Fed Whey Isolate
Onnit's Grass-Fed Whey Isolate
Onnit's Grass-Fed Whey Isolate

A grass-fed whey isolate includes added ingredients for digestion like seven digestive enzymes and a probiotic (lactobacillus acidophilus). It's also gluten-free, sugar-free, and soy-free.

Who Should Buy Onnit Grass Fed Whey Isolate

  • Bodybuilders who want mainly protein, and few carbs or fat.
  • Folks who care about where their protein powder is sourced from — this formula contains protein from grass fed New Zealand cows.
  • If you’re specifically looking for a whey isolate, this powder has you covered.

Who Shouldn’t Buy Onnit Grass Fed Whey Isolate

  • Anyone who prefers more creative flavors won’t find them here — the two offerings for this whey isolate are Vanilla and Mexican Chocolate.
  • Bodybuilders who need the most amount of protein possible may find others on the market with higher protein content per scoop.

Best Intra-Workout for Bodybuilders

Long, rigorous training sessions can deplete your body of energy. That’s why lifters who work out intensely for over an hour may benefit from drinking an intra-workout supplement. Intra-workout nutrition has actually been shown to make a workout seem easier to lifters. (5)

Kaged In-Kaged Intra-Workout

In-Kaged’s formula offers blends of ingredients that focus on muscle building, pump, and energy. It contains five grams of BCAAs, which can help with muscle retention. It also has three grams of citrulline, which may help with pumps during your workout. And it also provides one gram of tyrosine, which can help with focus. On top of all of that, you’ll find caffeine, beta-alanine, taurine, and even coconut water powder, which may help with intra-workout hydration. 

However, this supplement is low in carbs. As you exercise your carbohydrates are depleted, which is why some intra-workout supplements will provide a dose of carbs for replenishment — this intra-workout only contains two grams of carbs, which is nothing significant. If this isn’t an ingredient you’re keen on though, In-Kaged comes in three delicious flavors — Blue Raspberry, Cherry Lemonade, and Watermelon — all of which contain no artificial colors or flavors.

15% Off
Kaged Muscle In-Kaged Intra-Workout
Kaged Muscle In-Kaged Intra-Workout
Kaged Muscle In-Kaged Intra-Workout

Looking to put on size? The increased blood flow and focus you get from In-Kaged allows you to work harder in the gym for more muscle. Plus, it can help keep you hydrated as you exercise. 

Who Should Buy Kaged In-Kaged Intra-Workout

  • Lifters who train intensely for long periods of time and need an energy boost in the middle of their workout will like that this supplement is best sipped mid training session. 
  • Folks who want a low calorie intra-workout. This supplement is only 10 calories per serving. 
  • Anyone who wants potential help with focus, muscle retention, and pumps will like the formula here. 

Who Shouldn’t Buy Kaged In-Kaged Intra-Workout

  • Lifters who are looking for a carb supplement in their intra-workout will need to look elsewhere. 
  • People who don’t necessarily train at a high intensity often or for long periods of time may not need an intra-workout.
  • If you’re trying to avoid caffeine, you can find intra-workout supps without this ingredient.

Best Multivitamin for Bodybuilders

If you are looking for a supplement that may help fill in the gaps in your diet, a multivitamin can help. While it’s important to eat a diet of whole foods first and foremost, a multivitamin may be able to fill in a few nutritional gaps while also supporting a lifter’s body for rigorous workouts.

Huge Supplements Huge Multivitamin

Let’s get the con out of the way first: A serving of this supplement is four capsules. That’s a lot compared to some multivitamins that only require one or two capsules for a full dose. But if you can deal, we like this multi because it provides one of the most robust ingredients lists we’ve seen.

It contains over 30 vitamins and minerals, including zinc, vitamin D, and vitamin C, all of which can be helpful in reducing inflammation after tough bodybuilding workouts. Huge Supplements also provides calcium for joint health and B vitamins, which can help with energy. If you’re looking for a multivitamin that can pair particularly well with your training, we think you’ve found one of the best options.

Huge Supplements Huge Multi
Huge Supplements Huge Multi
Huge Supplements Huge Multi

This supplement packs 100 percent to 41,667 percent of the eight essential B vitamins into one dose. Plus, Huge Supplements includes over 30 essential vitamins and minerals overall, like vitamin K1, K2, and D, and zinc, magnesium, iodine, and calcium.

Who Should Buy Huge Supplements Huge Multivitamin

  • Bodybuilders who train hard and heavy and would benefit from a joint supplement — you’ll like the calcium here.
  • Folks looking for ingredients that can help fight inflammation may appreciate the zinc, vitamin D, and vitamin C in this supplement. 
  • Anyone who wants a robust ingredients list. This multivitamin contains over 30 vitamins and minerals, which is higher than the market average. 

Who Shouldn’t Buy Huge Supplements Huge Multivitamin 

  • People who don’t want to take a large four-pill dose should look elsewhere. 
  • Non-bodybuilders who may not need such a comprehensive multivitamin formula. 

Best Sleep Aid for Bodybuilders

Sleep is vital — to your performance, your mental health, and your survival. It’s been referred to as a magic pill for athletes, and a study on Stanford Basketball players proved that more sleep undoubtedly improved their performance. (6) If you have trouble falling asleep, that’s a problem, but there are supplements designed to lure into a slumber. 

Transparent Labs Sleep Aid

One three-pill serving offers up 3 milligrams of melatonin, a hormone your body produces that regulates your sleep cycle. Taking extra melatonin has been shown to help those with sleep difficulties. (7) This sleep aid also comes with tart cherry, which contains melatonin and tryptophan, another sleep-helper. Also, zinc and magnesium, two ingredients in Transparent Labs formula, have been shown to improve sleep when paired with melatonin considerably. (8) Though, for some, melatonin can cause headaches and daytime sleepiness. 

Transparent Labs Sleep Aid
Transparent Labs Sleep Aid
Transparent Labs Sleep Aid

A solid night's sleep is essential for your recovery and to optimize performance in the gym. Transparent Labs sleep time formula offers up tried-and-true ingredients such as melatonin and zinc and a couple of extras like tart cherry and vitamin B6. The end result: great sleep without that groggy feeling.

Who Should Buy Transparent Labs Sleep Aid

  • People who have trouble getting to sleep regularly. 
  • Those who want a multi-ingredient sleep aid.

Who Shouldn’t Buy Transparent Labs Sleep Aid

  • Folks who aren’t comfortable or don’t like swallowing multiple pills.
  • People who may not handle melatonin well. 

Best Beta-Alanine for Bodybuilders

Supplementing with beta-alanine has been linked to a significant uptick in training performance compared to lifters who didn’t take it, potentially allowing athletes to work harder for longer. (9) If you’re a seasoned gym-goer who needs to push past plateaus, beta-alanine may be able to help you do just that.

Swolverine Carnosyn Beta-Alanine

This is a single-ingredient supplement, so there’s not a whole lot to look for other than dosage. That said, typically beta-alanine doses across the market range from 1.6g to 5g, and Swolverine provides a 5g dose, putting it on the higher end of the market. In addition to that, this product comes with 100 servings per container, making the cost around $0.60 per serving, which is a great deal.

This is also an unflavored powder, so it’s easy to add to another flavored beverage or smoothie without altering the taste. And if you want to save 15 percent per container, you can subscribe to have your product delivered before you run out next. It’s worth noting that beta-alanine can cause a tingling sensation in your skin, which isn’t inherently dangerous, but some people may not like the feeling.

10% Off
Swolverine Carnosyn Beta-Alanine
Swolverine Carnosyn Beta-Alanine
Swolverine Carnosyn Beta-Alanine

When you need pure beta-alanine and nothing else, Swolverine Carnosyn Beta-Alanine provides five solid grams per serving. Plus, it offers up 100 servings per container.

Who Should Buy Swolverine Carnosyn Beta-Alanine

  • Lifters who want to work harder for longer may appreciate this research-backed performance supplement.
  • Those who want to take a single ingredient supplement versus consuming beta-alanine in a pre-workout blend. 
  • If you’re looking for a high dose of beta-alanine, this product provides five grams. 

Who Should Buy Swolverine Carnosyn Beta-Alanine

  • Novice lifters who don’t necessarily need a helping hand in the strength and performance department — yet.
  • Those who aren’t comfortable with the tingling sensation that beta-alanine can cause will want to steer clear. 
  • If you’re looking for beta-alanine within a blend (like pre-workout), you can find supplements with a more robust ingredients list that includes beta-alanine.

Best Creatine for Bodybuilders

Research shows that creatine can help make you stronger and more powerful (10). Some creatine supplements are paired with other ingredients to potentially help increase their absorption and efficacy rate. 

Huge Supplements Creatine

Bodybuilders who are sick of adding more powder supplements to their stack, rejoice. This creatine from Huge Supplements comes in pill form, but be advised — one serving size is five pills. With the ability to have your creatine in pill form, it makes it the perfect choice for on the go situations, like throwing it in your gym bag or taking it on airplanes with you to your next competition. 

Creatine can be an important tool in a bodybuilder’s supplement arsenal. One study on creatine found that muscle strength and lifting performance were improved more through the supplementation of creatine than without (11). Huge Supplements make this an affordable option to add to your stack of supplements.

With their recommended serving size of 5 pills (5g), this creatine comes in at a pretty low rate of $1.00 per serving. This formula includes 5g of creatine, microcrystalline cellulose which is an anti-caking agent, titanium dioxide, which may prevent degradation, and magnesium stearate that can help with digestion.

Huge Supplements Creatine
Huge Supplements Creatine
Huge Supplements Creatine

Huge Supplements Creatine contains 5g of creatine monohydrate in a convenient capsule form. For the best results, you only need to take five capsules in the morning or evening each day — consistency is key. 

Who Should Buy Huge Supplements Creatine

  • Bodybuilders who want to potentially max out their performance in the gym and increase their strength will appreciate this solid 5g of creatine.
  • Anyone who likes to control their dosage of supplements will like the ease of dosing these, as each pill is 1g. 
  • Those who prefer to take their creatine in pill form will be happy to have this option.

Who Shouldn’t Buy Huge Supplements Creatine

  • Folks who are used to mixing creatine with protein powder, or other supps won’t appreciate the pill form.
  • People who want their creatine formulated with other supplements, such as protein or pre-workout, may want a formula that’s more stacked — this is just creatine with no extra frills. 

Best Non-Melatonin Sleep Aid for Bodybuilders

Some folks don’t react well to melatonin. Either they find it addictive, or it causes unwanted side effects such as dizziness, nausea, and daytime sleepiness. You can, however, take a sleep aid that doesn’t contain melatonin. 

Nested Naturals Luna Melatonin-Free Sleep Aid

This blend of herbs — which includes L-theanine, valerian extract, chamomile extract — is meant to put you in a state of relaxation. While this formula isn’t as powerful as one with melatonin, this is a solid option for those who want to steer clear of the stuff. And we like that this product is vegan-friendly. 

Nested Naturals Luna Melatonin-Free Sleep Aid
Nested Naturals Luna Melatonin-Free Sleep Aid
Nested Naturals Luna Melatonin-Free Sleep Aid

Nested Naturals uses herbs to lull you to sleep without the use of melatonin, which some people may find addictive or have a poor reaction to.

Who Should Buy Nested Naturals Luna Melatonin-Free Sleep Aid

  • People who don’t want to take melatonin.
  • Vegans, as this product is vegan-friendly 

Who Shouldn’t Buy Nested Naturals Luna Melatonin-Free Sleep Aid

  • Folks who want a product that’s backed by a little more science. 

Best Essential Amino for Bodybuilders 

Amino acids are the building blocks of muscle, so taking them may help prevent muscle breakdown. That said, you may want a formula that has both branch chain amino acids and essential amino acids, which is where this pick comes into play.

Huge Supplements BCAA

BCAAs, (leucine, isoleucine, and valine) are big hitters to potentially help support muscle growth. In recent years, more supplement manufacturers have been adding EAAs to their lineups, of which there are nine (including the three BCAAs). Huge Supplements has 8,000 mg of BCAA’s, and includes other EAA’s such as l-lysine, l-threonine, and l-tryptophan to name a few.

Amino acids can be important to incorporate into a bodybuilders supplement stack to potentially aid in those grueling workouts, and help maintain sports performance, as they can help you stay hydrated throughout your workouts (9). Huge Supplements has four unique flavors to choose from — Kiwi Blueberry, Bomb Popsicle, Sour Grape, and Watermelon Lemonade.

Huge Supplements Huge BCAA
Huge Supplements Huge BCAA
Huge Supplements Huge BCAA

Huge Supplements contains 8,000mg of BCAAs in a 2:1:1 ratio. This supp also includes an added dose of calcium, potassium, and sodium, as well as coconut water powder for a potential boost in hydration.

Who Should Buy Huge Supplements BCAA

  • Bodybuilders who want to try and preserve muscle mass, especially during a cut, will like this high 8g dose of BCAAs. 
  • People who want to spice up their hydration game will appreciate having four flavors here that can help keep them hydrated throughout their workouts.
  • Folks who want to get both EEAs and BCAAs instead of just the latter.

Who Shouldn’t Buy Huge Supplements BCAA

  • Those who are on a budget can find BCAAs within other supplements they may be already be taking, such as protein powder.
  • Bodybuilders who are in the phase of their season when exact macros and sugars need to be tracked might opt for a different BCAA formula that discloses sugar content.

How We Decided on the Best Supplements for Bodybuilders

Bodybuilders have unique supplementation needs, and those were taken into consideration when putting together this list of the best bodybuilding supplements. 

Sport-Specific Needs

As we’ve said, bodybuilders are typically working out more often with more intensity. And that intense training is usually coupled with a restrictive diet to support muscle gain while simultaneously losing fat. For that reason, certain supps — like beta-alanine, creatine, and a sleep aid — were considered. That’s not to say non-bodybuilders can’t benefit from these products, but more intensive goals typically require a more intensive supplement regimen.

Quality

We opted for companies we trust for their transparent dosing and thoughtfully curated ingredients for brand selection. Sometimes, companies will hide lackluster doses behind blends. Instead, you want to look for products that list each ingredient and its exact dose. After all, a supplement is only as good as the ingredients that it’s made of. Blends are usually more of an issue with pre-workout supps and multis, not so much single-ingredient supplements like beta-alanine and creatine. 

dumbbell curl

Supplement Interaction

All of the supplements on this list play a unique role in supporting bodybuilding goals. For example, protein helps you meet your protein macro needs, while amino acids help stop muscle protein breakdown. Both creatine and beta-alanine support strength, but they also work better together. (12) None of these supps will negatively interact with one another, though we don’t suggest taking a non-stim and standard pre-workout as it’s a bit redundant. 

Frequently Asked Questions

Do I really need all of these supplements?

No. At least not right away. If you’re new to bodybuilding or lifting weights in general, then you’ll most likely see good progress from a solid diet and training plan alone. That said, as you progress in training your body will require you to push harder and harder for more gains. Once your progress starts to stall, you can begin adding in certain supplements to your nutrition regimen.

Should I add all of these supplements to my diet at once?

Not necessarily. This is a case by case scenario. For example, if you’re having trouble lifting more weight or more reps, then beta-alanine and creatine may be all you need to keep on progressing. Or, if you just increased your calories and are having trouble hitting your protein goals, then a whey protein may be required to boost your intake. And if you’re in a cutting phase and started fasted cardio, then amino acids may be a worthwhile supplement to add. Your supplement choices can be cyclical and goal-based.

Are supplements safe?

Yeah. But you should always — always — consult with your doctor before taking any new supplement. Especially if you have a pre-existing condition. In fact, if you’re serious about living the bodybuilding lifestyle, you should consult with your doctor anyway as it’s most likely a drastic change from how you’ve been eating and lifting anyways.

Can of these supplements replace real foods?

Definitely not — they’re called supplements for a reason. Even f you’re dieting down or eating low carb, you can still get a diverse array of fruits, veggies, and meats to ensure all of your nutrient needs are being met. Whey protein should be used to help you reach a large protein intake. Some bodybuilders eat 1.5 grams of protein per pound of bodyweight. For a 200-pound man that’s equal to 300 grams of protein or three pounds of chicken breast, which is a lot of chicken.

References

  1. Villareal MO, Matsukawa T, Isoda H. L-Citrulline Supplementation-Increased Skeletal Muscle PGC-1α Expression is Associated With Exercise Performance and Increased Skeletal Muscle Weight. Mol Nutr Food Res. 2018 May 24;62(14):e1701043. doi: 10.1002/mnfr.201701043. Epub ahead of print. PMID: 29797700; PMCID: PMC6099278.
  2. Arring NM, Millstine D, Marks LA, Nail LM. Ginseng as a Treatment for Fatigue: A Systematic Review. J Altern Complement Med. 2018 Jul;24(7):624-633. doi: 10.1089/acm.2017.0361. Epub 2018 Apr 6. PMID: 29624410.
  3. Sugita J, Yoneshiro T, Sugishima Y, Ikemoto T, Uchiwa H, Suzuki I, Saito M. Daily ingestion of grains of paradise (Aframomum melegueta) extract increases whole-body energy expenditure and decreases visceral fat in humans. J Nutr Sci Vitaminol (Tokyo). 2014;60(1):22-7. doi: 10.3177/jnsv.60.22. PMID: 24759256.
  4. Ham DJ, Gleeson BG, Chee A, et al. L-Citrulline Protects Skeletal Muscle Cells from Cachectic Stimuli through an iNOS-Dependent Mechanism. PLoS One. 2015;10(10):e0141572. Published 2015 Oct 29. doi:10.1371/journal.pone.0141572
  5. Takashi Furuyashiki, Hidenori Tanimoto, Yasuhiro Yokoyama, Yasuyuki Kitaura, Takashi Kuriki & Yoshiharu Shimomura (2014) Effects of ingesting highly branched cyclic dextrin during endurance exercise on rating of perceived exertion and blood components associated with energy metabolism, Bioscience, Biotechnology, and Biochemistry, 78:12, 2117-2119, DOI: 10.1080/09168451.2014.943654
  6. Mah CD, Mah KE, Kezirian EJ, Dement WC. The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep. 2011;34(7):943-950. Published 2011 Jul 1. doi:10.5665/SLEEP.1132
  7. Auld F, Maschauer EL, Morrison I, Skene DJ, Riha RL. Evidence for the efficacy of melatonin in the treatment of primary adult sleep disorders. Sleep Med Rev. 2017 Aug;34:10-22. doi: 10.1016/j.smrv.2016.06.005. Epub 2016 Jul 20. PMID: 28648359.
  8. Rondanelli M, Opizzi A, Monteferrario F, Antoniello N, Manni R, Klersy C. The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial. J Am Geriatr Soc. 2011 Jan;59(1):82-90. doi: 10.1111/j.1532-5415.2010.03232.x. PMID: 21226679.
  9. Maté-Muñoz JL, Lougedo JH, Garnacho-Castaño MV, et al. Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study. J Int Soc Sports Nutr. 2018;15:19. Published 2018 Apr 25. doi:10.1186/s12970-018-0224-0
  10. Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout J. Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes. Int J Sport Nutr Exerc Metab. 2006 Aug;16(4):430-46. doi: 10.1123/ijsnem.16.4.430. PMID: 17136944.
  11.  Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. doi: 10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2. PMID: 14636102.
  12. Trushina EN, Vybornov VD, Riger NA, Mustafina OK, Solntsevа TN, Timonin AN, Zilova IS, Radzhabkadiev RM. [The efficiency of branched chain aminoacids (BCAA) in the nutrition of combat sport athletes]. Vopr Pitan. 2019;88(4):48-56. Russian. doi: 10.24411/0042-8833-2019-10041. Epub 2019 Jul 15. PMID: 31722141.

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