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If you’re just getting into strength training, you’re probably spending quite a bit of time researching supplements. Now, some may argue that supplements aren’t necessary. This is true if you’re tracking your macronutrients like crazy and know for sure that you’re getting enough protein, vitamin D, fish oil, etc. in your diet. But, for many people just starting out, that’s not the case.


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Supplements are helpful. But, they don’t do the work for you. So, it’s important to keep this in mind while reading all those “sweet nothings” you’ll come across in supplement ads. Here’re my top five strength training supplements for women and men.

1. Protein

I cannot stress protein enough. In fact, that’s why I put it first. If you are strength training, you should be taking a protein supplement. Period.

According to BodyBuilding.com, you should aim to get around 20-40 grams of protein post-workout to keep your rate of muscle protein synthesis (the process that allows your muscles to grow bigger and stronger) e



Try to find a whey (or plant-based) protein that’s fast-digesting. This will allow the body to quickly absorb and utilize its amino acids to rebuild and repair your muscles. The sooner you get the protein in after your workout, the better.

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2. Caffeine

For some, caffeine can be as simple as a cup of coffee. But, oftentimes fitness enthusiasts thirst for something a little stronger, like a pre-workout, to get through tough training sessions.

Not only will caffeine give you a boost of energy, it’ll also reduce feelings of fatigue by blocking specific receptors located throughout the body, according to BodyBuilding.com. For best results, take your pre-workout about 30 minutes before you get to the gym. That way, you won’t be halfway through your training session and still waiting for it to kick in.