🔥 Let’s talk supplements.
🏋️♀️ When it comes to nutritional supplements, it is sometimes hard to see the forest through the trees. Therefore we dug into the literature to explore which supplements have been shown, and most importantly have NOT been shown, to have a positive effect on muscle mass and strength.
👀 What about timing and dose? All summarized at slide 5.
👇👇 What is your personal experience with supplements? Go or no go?
** Athletes might also want to try to acutely supplement sodium bicarbonate to improve buffer capacity. If their digestive system can cope with it.
** We would put BCAAs and HMB on the ‘red’ list. No evidence that either of those has any beneficial effect on muscle mass during strength training when overall protein intake is sufficient.
Read full paper: Valenzuela et al, 2019, PMID: 30604177
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#supplements #dietary #train #exercise #muscle #sports #crossfit #weightlifting #science #biology #nutrition
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