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Supplements: Base
Items that cover baseline needs: their point is not an effect above normal but avoiding a deficiency. This is also where the evidence is strongest.
Reviews · 14
- Beef protein B In a meta-analysis of seven RCTs it was not inferior to whey in lean mass and leg strength
- Pea protein B Was not inferior to whey in a 12-week RCT; less leucine per gram than in milk proteins
- Casein protein B A slow protein; an advantage over whey is not proven
- Calcium B Needed for bones, but supplements above the diet do not strengthen bones
- Creatine monohydrate A The most studied supplement: a consistent moderate improvement in strength and muscle gain
- Leucine B A separate supplement confers no advantage when protein is adequate
- Maltodextrin B A cheap source of carbohydrate for prolonged work; produced no effect in resistance training
- Sodium and electrolytes A For exercise longer than 2 hours, sodium with water protects against hyponatremia
- Essential amino acids (EAA) B Theoretically better than BCAA, but not better than a complete protein
- Plant protein blends B Blends of pea and rice are close to whey; single-component ones are weaker
- Rice protein C A hypoallergenic plant protein, but there are few direct comparative studies
- Soy protein B A complete protein: in a meta-analysis of nine studies it was not inferior to animal proteins
- Whey protein A Tops up daily protein; the source of protein matters less than its total amount
- Egg protein C The amino acid profile is reference-grade, but there are almost no supporting studies of the supplement