{"id":23043,"date":"2019-08-13T17:11:56","date_gmt":"2019-08-13T21:11:56","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=23043"},"modified":"2019-09-02T18:25:16","modified_gmt":"2019-09-02T22:25:16","slug":"fitness-supplements","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/fitness-supplements\/","title":{"rendered":"The 4 Types Of Fitness Supplements ‘The Muscle Ph.D.’ Recommends"},"content":{"rendered":"<p>As a skeletal muscle physiologist and CEO of the <a href=\"https:\/\/theaspi.com\" target=\"_blank\" rel=\"noopener noreferrer\">Applied Science & Performance Institute<\/a>, I spend my days researching and sharing all of the different ways people can take their health and performance to the next level.<span class=\"Apple-converted-space\"> <\/span><\/p>\n<p>There are many types of popular fitness supplements out there, but I recommend a few in particular. Solid science backs up the safety and performance-enhancing effects of these four must-haves.<\/p>\n<div class=\"curalate-widget\" style=\"max-width: 100%; margin: auto; min-width: 240px; min-height: 150px;\">\n<div class=\"curalate-widget-container\" style=\"position: relative; width: 100%; height: 0; border-radius: 3px; padding-bottom: 41.37466307277628%;\"><iframe class=\"curalate-widget-iframe\" style=\"z-index: 1; border-radius: 3px; position: absolute; width: 100%; height: 100%; left: 0; top: 0;\" title=\"Curalate Reveal: Interactive image with tagged items\" src=\"https:\/\/r.curalate.com\/v2\/widget\/iTZUs34dk3UhfF8Iz3RlhJjs6xyE8iLT?replaceTabs=false&spatialTagIcon=tag&autoShowProducts=false&shopButtonText=View Details\" width=\"1484\" height=\"614\" frameborder=\"0\" scrolling=\"no\"><\/iframe><noscript><img decoding=\"async\" class=\"curalate-widget-image\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/h38GLrpaiSmG78cG4SoqkOI6iKF7txSO7tZEnNQC35E=\/d\/l\" alt aria-hidden=\"true\"><\/noscript><img decoding=\"async\" class=\"curalate-widget-image lazyload\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" alt aria-hidden=\"true\" data-src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/h38GLrpaiSmG78cG4SoqkOI6iKF7txSO7tZEnNQC35E=\/d\/l\"><script class=\"curalate-widget-script\" async defer charset=\"utf-8\" src=\"https:\/\/d30bopbxapq94k.cloudfront.net\/js\/curalate-widget-client-all-v3.min.js\"><\/script><\/div>\n<\/div>\n<h2><b>1. Beta-Alanine<\/b><\/h2>\n<p>Produced in our liver, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/performance-supplements\/N-cp99ja\" target=\"_blank\" rel=\"noopener noreferrer\">beta-alanine<\/a> is a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20479615\" target=\"_blank\" rel=\"noopener noreferrer\">natural amino acid<\/a> our muscles use to produce carnosine, a molecule that helps regulate the acidity of our muscle cells.<span class=\"Apple-converted-space\"> <\/span><\/p>\n<p>Here\u2019s why that acidity matters: You know that burning feeling you get in your muscles when they start to feel tired? That\u2019s your <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18195089\" target=\"_blank\" rel=\"noopener noreferrer\">muscle cells becoming more acidic<\/a>, a side-effect of churning out the chemicals needed to power your workouts. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10951092\" target=\"_blank\" rel=\"noopener noreferrer\">Research<\/a> shows that keeping muscle pH in a certain sweet spot is crucial for exercise performance and fighting fatigue\u2014and carnosine helps make that happen.<\/p>\n<p>Carnosine also may <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17277594\" target=\"_blank\" rel=\"noopener noreferrer\">help the proteins in our muscle cells use calcium<\/a>, which they need in order to contract powerfully and efficiently. (Muscle pH also affects muscle cells\u2019 sensitivity to calcium, so carnosine really works double-duty.)<\/p>\n<h3><b>Supplementing With Beta-Alanine<\/b><\/h3>\n<p>Supplementing with beta-alanine helps boost and maintain the concentration of carnosine in our muscles so the molecule can work its magic and support prolonged performance. And, yes, the literature shows that taking beta-alanine makes a difference.<\/p>\n<p>Doses between 3.2 and 6.4 grams of beta-alanine per day have both been shown to be effective. However, 6.4 grams per day seems to be slightly more beneficial, especially for larger individuals. I recommend taking <a href=\"https:\/\/www.duo.uio.no\/handle\/10852\/28684\" target=\"_blank\" rel=\"noopener noreferrer\">four 1,600-milligram doses<\/a> throughout the day to keep your levels up. Take one dose in the morning, one before and after your workout, and another in the evening. Or, to keep things simple, stick to two doses per day\u2014before and after your workout.<\/p>\n<div class=\"curalate-widget\" style=\"max-width: 100%; margin: auto; min-width: 240px; min-height: 150px;\">\n<div class=\"curalate-widget-container\" style=\"position: relative; width: 100%; height: 0; border-radius: 3px; padding-bottom: 41.37466307277628%;\"><iframe class=\"curalate-widget-iframe\" style=\"z-index: 1; border-radius: 3px; position: absolute; width: 100%; height: 100%; left: 0; top: 0;\" title=\"Curalate Reveal: Interactive image with tagged items\" src=\"https:\/\/r.curalate.com\/v2\/widget\/OgkHAz07e7S9MErf4pyQD89dVvbKGglm?replaceTabs=false&spatialTagIcon=tag&autoShowProducts=false&shopButtonText=View Details\" width=\"1484\" height=\"614\" frameborder=\"0\" scrolling=\"no\"><\/iframe><noscript><img decoding=\"async\" class=\"curalate-widget-image\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/Mr-tAz-MWBVOMBZpe3_ukyt5_wKRwpfXYNDkB9JyozY=\/d\/l\" alt aria-hidden=\"true\"><\/noscript><img decoding=\"async\" class=\"curalate-widget-image lazyload\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" alt aria-hidden=\"true\" data-src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/Mr-tAz-MWBVOMBZpe3_ukyt5_wKRwpfXYNDkB9JyozY=\/d\/l\"><script class=\"curalate-widget-script\" async defer charset=\"utf-8\" src=\"https:\/\/d30bopbxapq94k.cloudfront.net\/js\/curalate-widget-client-all-v3.min.js\"><\/script><\/div>\n<\/div>\n<h2><b>2.<\/b> <b>Creatine<\/b><\/h2>\n<p>Probably the most widely-researched fitness supplement on the market, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/creatine\/N-cp99jg\" target=\"_blank\" rel=\"noopener noreferrer\">creatine<\/a> has been shown to be effective in supporting muscle strength, size, and power. The most-researched and seemingly most effective form of this naturally-occurring compound: <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/abstract\/1999\/08000\/long_term_effects_of_creatine_monohydrate_on.1.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">creatine monohydrate<\/a>.<span class=\"Apple-converted-space\"> <\/span><\/p>\n<p>Our body uses this compound to produce chemical energy (called ATP), which we use to power our muscles through exercise and other movement. Supplementing with creatine can boost our muscles\u2019 stores and help us produce the energy we need to perform in the gym.<span class=\"Apple-converted-space\"> <\/span><\/p>\n<p>A <a href=\"https:\/\/journals.lww.com\/nsca-jscr\/abstract\/1999\/08000\/long_term_effects_of_creatine_monohydrate_on.1.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">great study by Dr. David Pearson at Ball State University<\/a> really captures creatine\u2019s performance benefits: In the study, Division 1 football players took either five grams of creatine monohydrate or a placebo daily during a 10-week off-season resistance training program. After the 10 weeks, the creatine group made significantly greater gains in body mass, max bench press, max squat, and max power clean.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/7778463\" target=\"_blank\" rel=\"noopener noreferrer\">Other studies<\/a> have also consistently found that creatine supplementation supports increases in muscle strength and lean mass.<\/p>\n<h3><b>Supplementing With Creatine<br>\n<\/b><\/h3>\n<p>Old-school science suggested taking supplementing with high doses of creatine (like 20 grams a day) at first\u2014called the \u2018loading phase\u2019\u2014to boost muscle creatine levels. However, in the long run, it\u2019s not absolutely necessary.<\/p>\n<p>Other research by Dr. David Pearson found no significant difference in the muscle creatine levels of those who \u2018loaded\u2019 their supplements and those took the standard five grams per day over the course of a month.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/creatine-women\/\" target=\"_blank\" rel=\"noopener noreferrer\">What Experts Want Women To Know About Creatine<\/a><\/strong><\/p>\n<p>Though loading creatine may help you boost your stores quicker, simply taking <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1327657\" target=\"_blank\" rel=\"noopener noreferrer\">five grams per day<\/a> will still lead to complete saturation within a few weeks\u2014and probably be a much more convenient addition to your daily routine.<span class=\"Apple-converted-space\"> <\/span><\/p>\n<p>Recent studies suggest that taking five grams of creatine after your workout may be slightly more effective than taking it before your workout, but both timing strategies will still offer solid benefits.<\/p>\n<div class=\"curalate-widget\" style=\"max-width: 100%; margin: auto; min-width: 240px; min-height: 150px;\">\n<div class=\"curalate-widget-container\" style=\"position: relative; width: 100%; height: 0; border-radius: 3px; padding-bottom: 41.37466307277628%;\"><iframe class=\"curalate-widget-iframe\" style=\"z-index: 1; border-radius: 3px; position: absolute; width: 100%; height: 100%; left: 0; top: 0;\" title=\"Curalate Reveal: Interactive image with tagged items\" src=\"https:\/\/r.curalate.com\/v2\/widget\/zzHW1NncLkREWc2Jgt0MIMNgVHUzScQS?replaceTabs=false&spatialTagIcon=tag&autoShowProducts=false&shopButtonText=View Details\" width=\"1484\" height=\"614\" frameborder=\"0\" scrolling=\"no\"><\/iframe><noscript><img decoding=\"async\" class=\"curalate-widget-image\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/z-2rm7H6qZeb4CDT6gtTUilJeU0KVYF3h1srS-34hNw=\/d\/l\" alt aria-hidden=\"true\"><\/noscript><img decoding=\"async\" class=\"curalate-widget-image lazyload\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" alt aria-hidden=\"true\" data-src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/z-2rm7H6qZeb4CDT6gtTUilJeU0KVYF3h1srS-34hNw=\/d\/l\"><script class=\"curalate-widget-script\" async defer charset=\"utf-8\" src=\"https:\/\/d30bopbxapq94k.cloudfront.net\/js\/curalate-widget-client-all-v3.min.js\"><\/script><\/div>\n<\/div>\n<h2><b>3. Caffeine<\/b><\/h2>\n<p>And now, perhaps the most popular fitness ingredient known to man: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/thermogenics\/N-cp99kb\" target=\"_blank\" rel=\"noopener noreferrer\">caffeine<\/a>. It\u2019s so common in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/pre-workout\/N-cp99jb\" target=\"_blank\" rel=\"noopener noreferrer\">pre-workout supplements<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/energy-drinks\/N-cp99lo\" target=\"_blank\" rel=\"noopener noreferrer\">energy drinks<\/a>, it\u2019s almost a no-brainer. In fact, caffeine is such a powerful workout-booster that scientists actually pushed to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11583104\" target=\"_blank\" rel=\"noopener noreferrer\">ban it from sports back in the 1930s<\/a>.<span class=\"Apple-converted-space\"> <\/span><\/p>\n<p>But what does caffeine actually do? Basically, it <a href=\"https:\/\/www.britannica.com\/science\/stimulant\" target=\"_blank\" rel=\"noopener noreferrer\">stimulates your brain and nervous system<\/a>, effectively making you feel alert and energized. Specifically, caffeine boosts your levels of adrenaline and the strength of your heart muscle contractions.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11583104\" target=\"_blank\" rel=\"noopener noreferrer\">Research<\/a> shows caffeine can boost strength and endurance performance, improve focus, and even increase pain tolerance.<span class=\"Apple-converted-space\"> <\/span><\/p>\n<h3><b>Supplementing With Caffeine<\/b><\/h3>\n<p>While it\u2019s convenient to sip a cup of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/coffee-tea\/N-cp99ln\" target=\"_blank\" rel=\"noopener noreferrer\">coffee<\/a> before hitting the gym, it\u2019s actually not the most effective way to get your caffeine fix. Some of the active ingredients in coffee may interfere with caffeine absorption and utilization, meaning you get less benefit than you would from pure caffeine. That\u2019s why I recommend caffeine anhydrous, a popular form of caffeine used in many pre-workout formulas.<\/p>\n<p>But <em>how much<\/em> caffeine? Research has looked at everything from extremely low to ridiculously high doses. We start seeing performance benefits with as little as two milligrams of caffeine per kilogram of bodyweight (about 150 milligrams) for the average adult.<b> <\/b>The optimal amount seems to be somewhere around four milligrams per kilogram of bodyweight (that\u2019s close to 300 milligrams for the average adult).<span class=\"Apple-converted-space\"> <\/span><\/p>\n<p>However, different people react to caffeine differently, and excess caffeine can contribute to negative side-effects like jitters, anxiety, and even light-headedness that can outweigh any potential benefits.<b> <\/b>My advice: Start low and build up slow.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/too-much-caffeine\/\" target=\"_blank\" rel=\"noopener noreferrer\">5 Signs You Need A Break From Caffeine<\/a><\/strong><\/p>\n<p>To get the most performance oomph out of caffeine, take it about an hour before your workout, so your <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11583104\" target=\"_blank\" rel=\"noopener noreferrer\">blood levels peak <\/a>when it\u2019s time to get to it.<\/p>\n<h3><b>Two Caffeine Caveats<\/b><\/h3>\n<p>While we\u2019re talking about caffeine, I want to address two of the biggest criticisms I hear about the stuff.<\/p>\n<p>First: the idea that caffeine dehydrates you. Yes, there\u2019s some truth here\u2014but caffeine\u2019s effects on dehydration are much more indirect than many people think.<span class=\"Apple-converted-space\"> <\/span><\/p>\n<p>Caffeine doesn\u2019t necessarily increase urine output; it just increases how much salt that urine contains, which, in turn, can contribute to dehydration. The fix is simple: If you\u2019re concerned about hydration, add some sodium or an <a href=\"https:\/\/www.vitaminshoppe.com\/c\/endurance\/N-cp99jd\" target=\"_blank\" rel=\"noopener noreferrer\">electrolyte supplement<\/a> to your pre- and intra-workout drinks.<span class=\"Apple-converted-space\"> <\/span><\/p>\n<p>The second caffeine critique: that habitual caffeinators need to take more and more to truly feel its effects. While, yes, regular caffeine-takers may notice less of an \u2018energy boost\u2019 after taking caffeine (because their adrenaline doesn\u2019t react as strongly as non-caffeine-takers), <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11053318\">research<\/a> shows that caffeine adaptation does not negatively affect exercise performance. That means even regular caffeine users still reap performance benefits.<\/p>\n<p>An easy way to keep your caffeine tolerance low, though, is to take it only before your most intense workouts. Most people really don\u2019t need a caffeine boost for cardio or an arms workout. If you want to crush some heavy weights and set personal records, bring on the caffeine.<\/p>\n<div class=\"curalate-widget\" style=\"max-width: 100%; margin: auto; min-width: 240px; min-height: 150px;\">\n<div class=\"curalate-widget-container\" style=\"position: relative; width: 100%; height: 0; border-radius: 3px; padding-bottom: 41.37466307277628%;\"><iframe class=\"curalate-widget-iframe\" style=\"z-index: 1; border-radius: 3px; position: absolute; width: 100%; height: 100%; left: 0; top: 0;\" title=\"Curalate Reveal: Interactive image with tagged items\" src=\"https:\/\/r.curalate.com\/v2\/widget\/BOSqtQP06lZOQwNptE9RPjvLCA1AzDUi?replaceTabs=false&spatialTagIcon=tag&autoShowProducts=false&shopButtonText=View Details\" width=\"1484\" height=\"614\" frameborder=\"0\" scrolling=\"no\"><\/iframe><noscript><img decoding=\"async\" class=\"curalate-widget-image\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/LnIod4UMCwoh0XCkqub15E6FoRa5EndcIPD-kbYrQ04=\/d\/l\" alt aria-hidden=\"true\"><\/noscript><img decoding=\"async\" class=\"curalate-widget-image lazyload\" style=\"position: relative !important; z-index: 0 !important; width: 100%; border-radius: 3px;\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" alt aria-hidden=\"true\" data-src=\"https:\/\/d28m5bx785ox17.cloudfront.net\/v1\/img\/LnIod4UMCwoh0XCkqub15E6FoRa5EndcIPD-kbYrQ04=\/d\/l\"><script class=\"curalate-widget-script\" async defer charset=\"utf-8\" src=\"https:\/\/d30bopbxapq94k.cloudfront.net\/js\/curalate-widget-client-all-v3.min.js\"><\/script><\/div>\n<\/div>\n<h2><b>4.<\/b> <b>Whey<\/b> <b>Protein (And BCAAs)<br>\n<\/b><\/h2>\n<p>Pretty much anyone who\u2019s ever stepped foot in a gym has taken some sort of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-powders\/N-cp99j4\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a> at some point. And though taking protein (or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener noreferrer\">amino acids<\/a>, the molecules that build protein) won\u2019t automatically give you Photoshopped biceps, tons of legitimate research backs up its efficacy.<\/p>\n<p>The <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17277594\" target=\"_blank\" rel=\"noopener noreferrer\">best-known protein supplement<\/a> for supporting muscle-building (especially when paired with resistance training) is <a href=\"https:\/\/www.vitaminshoppe.com\/c\/whey-protein\/N-cp99j5\" target=\"_blank\" rel=\"noopener noreferrer\">whey protein<\/a>. Whey is the richest food source of the <a href=\"https:\/\/www.vitaminshoppe.com\/c\/bcaas\/N-cp99jf\" target=\"_blank\" rel=\"noopener noreferrer\">branched-chain amino acids<\/a> (<a href=\"https:\/\/www.vitaminshoppe.com\/c\/bcaas\/N-cp99jf\" target=\"_blank\" rel=\"noopener noreferrer\">BCAAs<\/a>), three amino acids that enhance muscle protein synthesis, reduce protein breakdown, and support recovery from intense exercise.<\/p>\n<p>Whey protein\u2014and those BCAAs\u2014help your body <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15586005\" target=\"_blank\" rel=\"noopener noreferrer\">build muscle mass<\/a>. Over time, proper supplementation can really enhance the muscle-building effects of resistance training.<\/p>\n<h3><b>Supplementing With Whey + Amino Acids<\/b><\/h3>\n<p>Though your protein needs depend on the intensity of your training, fitness level, and overall body mass, research suggests that consistent intake of 20 to 40 grams of protein per meal maximizes <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15690307\" target=\"_blank\" rel=\"noopener noreferrer\">protein synthesis<\/a>.<\/p>\n<p>To support protein synthesis throughout the day, try to consume protein every three hours or so. A whey protein supplement comes in handy when you don\u2019t have time to cook or need a quick meal replacement. While you can get more protein per calorie from an isolated or hydrolyzed whey protein, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/whey-protein\/N-cp99j5\" target=\"_blank\" rel=\"noopener noreferrer\">whey protein concentrate<\/a> is digested and used so quickly (and efficiently), that it\u2019s just as beneficial for building muscle. If you nail your protein intake, you should get enough of the BCAAs and other amino acids your body needs to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15690307\" target=\"_blank\" rel=\"noopener noreferrer\">build muscle<\/a>.<\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/whey-protein-myths\/\" target=\"_blank\" rel=\"noopener noreferrer\">4 Whey Protein Myths\u2014Debunked<\/a><\/strong><\/p>\n<p>In addition to whey protein, you can also use <a href=\"https:\/\/www.vitaminshoppe.com\/c\/bcaas\/N-cp99jf\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA supplements<\/a> when in a pinch or between meals. (BCAAs can help <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20087302\" target=\"_blank\" rel=\"noopener noreferrer\">turn protein synthesis back on<\/a> about two or three hours after a meal when protein synthesis begins to drop off.) These powders typically mix well with water, so you can keep them at your desk or job site to sip on throughout the day. Find a supplement with a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15586005\" target=\"_blank\" rel=\"noopener noreferrer\">2:1:1 ratio<\/a> of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener noreferrer\">leucine<\/a> to <a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener noreferrer\">isoleucine<\/a> to <a href=\"https:\/\/www.vitaminshoppe.com\/c\/amino-acids\/N-cp99ic\" target=\"_blank\" rel=\"noopener noreferrer\">valine<\/a> that contains at least 3.5 grams of leucine. (This is the most research-backed blend.) You can also sip on BCAAs before, during, and\/or after your workouts.<\/p>\n<h2><b>A Quick Reminder<br>\n<\/b><\/h2>\n<p>I know firsthand that supplements can really help you reach your physique and performance goals, but don\u2019t expect them to do all of the work for you. A quality diet and effective training program are nonnegotiable if you want to build muscle size and strength!<\/p>\n<p><em><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"23050\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/fitness-supplements\/dr-jacob-wilson\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=400%2C400&ssl=1\" data-orig-size=\"400,400\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"Dr Jacob Wilson\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=300%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=400%2C400&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23050 alignleft\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=213%2C213&ssl=1\" alt width=\"213\" height=\"213\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?w=400&ssl=1 400w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=150%2C150&ssl=1 150w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=300%2C300&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=272%2C272&ssl=1 272w\" sizes=\"(max-width: 213px) 100vw, 213px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"23050\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/fitness-supplements\/dr-jacob-wilson\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=400%2C400&ssl=1\" data-orig-size=\"400,400\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0"}\" data-image-title=\"Dr Jacob Wilson\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=300%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?fit=400%2C400&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-23050 alignleft lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20213%20213%22%3E%3C%2Fsvg%3E\" alt width=\"213\" height=\"213\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20213%20213%22%3E%3C%2Fsvg%3E 213w\" sizes=\"(max-width: 213px) 100vw, 213px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?w=400&ssl=1 400w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=150%2C150&ssl=1 150w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=300%2C300&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg?resize=272%2C272&ssl=1 272w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/Dr-Jacob-Wilson.jpg\">Known as ‘The Muscle Ph.D.,’ Dr. Jacob Wilson has a knack for transforming challenging, complex concepts into understandable lessons that can support your body composition and health goals. A skeletal muscle physiologist and sports nutrition expert, Wilson is a leader in muscle sports nutrition. As the CEO of The Applied Science & Performance Institute and researches supplementation, nutrition, and their impact on muscle size, strength, and power.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As a skeletal muscle physiologist and CEO of the Applied Science & Performance Institute, I spend my days researching and sharing all of the different ways people can take their health and performance to the next level. There are many types of popular fitness supplements out there, but I recommend a few in particular. Solid<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/fitness-supplements\/\">Read More <span class=\"screen-reader-text\">The 4 Types Of Fitness Supplements ‘The Muscle Ph.D.’ Recommends<\/span><\/a><\/p>\n","protected":false},"author":227,"featured_media":23052,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9,1356],"tags":[],"class_list":["post-23043","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest","category-wellness-council"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 4 Types Of Fitness Supplements 'The Muscle Ph.D.' Recommends | What's Good by V<\/title>\n<meta name=\"description\" content=\"Want to crush your goals and be your fittest self? 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Eat right, train smart, and add these fitness supplements to your routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/whatsgood.vitaminshoppe.com\/fitness-supplements\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-08-13T21:11:56+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-09-02T22:25:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/08\/fitness-supplements-header-1024x424.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"424\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jacob Wilson, Ph.D., C.S.C.S.*D.\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jacob Wilson, Ph.D., C.S.C.S.*D.\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/fitness-supplements\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/fitness-supplements\/\"},\"author\":{\"name\":\"Jacob Wilson, Ph.D., C.S.C.S.*D.\",\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/#\/schema\/person\/1810aefc1d0a5fde97853680e674d90c\"},\"headline\":\"The 4 Types Of Fitness Supplements ‘The Muscle Ph.D.’ Recommends\",\"datePublished\":\"2019-08-13T21:11:56+00:00\",\"dateModified\":\"2019-09-02T22:25:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/fitness-supplements\/\"},\"wordCount\":1632,\"publisher\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/fitness-supplements\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/fitness-supplements-header.jpg?fit=1484%2C614&ssl=1\",\"articleSection\":[\"Editors Picks\",\"Fitness\",\"The Latest\",\"Wellness Council\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/fitness-supplements\/\",\"url\":\"https:\/\/whatsgood.vitaminshoppe.com\/fitness-supplements\/\",\"name\":\"The 4 Types Of Fitness Supplements 'The Muscle Ph.D.' Recommends | What's Good by V\",\"isPartOf\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/fitness-supplements\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/fitness-supplements\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/08\/fitness-supplements-header.jpg?fit=1484%2C614&ssl=1\",\"datePublished\":\"2019-08-13T21:11:56+00:00\",\"dateModified\":\"2019-09-02T22:25:16+00:00\",\"description\":\"Want to crush your goals and be your fittest self? 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