Supplements That Actually Work: A 3-Part Series

Part 1: Supplements for Strength

Published on Gravity Laboratory Blog

Frequently I'm asked about nutrition and almost weekly I’m asked the same question: “What supplements should I take to build strength?”

The truth is, most of what you see in today’s supplement aisles is marketing wrapped in bright packaging — not science. A handful of supplements, however, have stood the test of rigorous research, and those are the only ones worth your attention. Everything else is, at best, a waste of money and, at worst, a risk to your health.

Let’s strip it back to what’s proven, safe, and effective.

Resistance Training, Protein & Muscle Growth — The Basics

Strength comes from two essential ingredients:

1. Training stimulus (progressive resistance training).

2. Adequate protein and amino acids (the building blocks of muscle).

Muscle grows when protein synthesis exceeds protein breakdown. Resistance training provides the spark; nutrition (and, if needed, supplementation) provides the fuel.

The Only Supplements That Matter for Strength

1. Creatine MonohydrateThe gold standard. Decades of research show it improves strength, power, and lean muscle mass. Cheap, safe, effective.

• Dose: 3–5 g daily.

2. Protein (Whey, Casein, or Plant Blends)If you can hit your protein targets with food, fantastic. If not, powders are a convenient bridge.

• Target intake: 1.6–2.2 g of protein per kg of bodyweight daily.

• Tip: Look for ~2.5–3 g leucine per serving in powders, since leucine “switches on” muscle growth.

3. Leucine (or EAAs)The amino acid that “switches on” muscle protein synthesis. Already abundant in eggs, meat, and dairy, but worth considering for plant-based athletes.

• Dose (if supplementing): ~2–3 g per serving.

4. Beta-AlanineImproves muscular endurance in high-intensity training (rowing, sprints, circuits). Useful but not essential.

• Dose: 2–5 g daily (can cause harmless tingling sensation).

5. CaffeineThe most underrated supplement. Proven to boost performance, focus, and endurance. Black coffee often beats expensive “pre-workouts.”

• Dose: 3–6 mg per kg of bodyweight, 30–60 minutes before training.

What About BCAAs?

Once trendy, now redundant. If you’re eating enough protein, BCAAs add nothing.

Key Takeaways

• Creatine is king for strength and muscle.

• Protein sufficiency matters more than powders (though powders help).

• Leucine or EAAs may help plant-based athletes.

• Beta-alanine is situational.

• Caffeine is simple, natural, and powerful.

No supplement replaces progressive resistance training, real food, and recovery. They only supplement.

Up next: Part 2 — Supplements for Life, where we cover the everyday essentials for health and energy.