Whey Protein

No supplement says "I'm a lifter" as much as the post-workout whey protein shake! And with good reason. Whey protein supplies the body with a high amount of protein and amino acids that help to jump-start the anabolic process.

Whey is most often consumed after a workout to increase protein synthesis and to improve muscle recovery and restoration, although as Nick Coker writes in the article "The Case for Pre-Workout Protein," it can be equally effective when taken before training.

1. Fast digesting and more easily absorbed than other protein sources
2. Increased muscle mass, especially when taken post-workout
3. Improved appetite control, and greater feelings of fullness when dieting
4. Contains more leucine than any other protein source

Recommended Dose: 20-30 grams of whey protein at a time, preferably before or after a workout. You can also take it as a meal replacement or to boost your protein intake at other times. Supplemental protein should not be your primary protein source, though. You still need to get the majority of your mass gain tablets.

Branched-Chain Amino Acid (BCAA)

Another category of muscle-building supplements that lifters and bodybuilders use to improve their results are branched-chained amino acids (BCAAs), or BCAAs. Of the 20 amino acids that make up protein, just three are referred to as BCAAs: leucine, isoleucine, and valine. These are the specific amino acids that have been shown to stimulate protein synthesis and help regulate protein metabolism.

Benefits Of BCAA Supplementation

1. Increased levels of muscle protein synthesis
2. Decreased levels of muscle damage during exercise
3. Decreased muscle soreness from exercise
4. Improved endurance during exercise

Recommended Dose: 3-6 grams before or during exercise. A ratio of two parts leucine to one part each of isoleucine and valine appears to be most beneficial. As Krissy Kendall, Ph.D., explains in "The Top 7 Supplements to Boost Endurance Performance," BCAAs can be just as effective for endurance athletes like runners, rowers, and cyclists as they can be for lifters and bodybuilders.

Caffeine

Pre-workout formulas usually include caffeine to help you perform at full throttle. In addition to getting you stoked to work out, caffeine can lower feelings of exertion, fatigue, and even post-workout soreness.

Pre-workout supplements help you train harder, keeping both your mind and body in the game for just a little longer. The caffeine jolt can make the difference between a workout that maintains muscle and one that builds muscle.

Benefits Of Caffeine Supplementation

1. Improved motivation to work out 
2. The decrease in perceived exertion 
3. Delayed muscle fatigue 
4. Increased endurance 

Recommended Dose: In Shannon Clark's article, "6 Ways To Get More Energized For Your Workouts", Dr. Chris Lockwood recommends between 1.36 and 2.5 milligrams of caffeine per pound of bodyweight. That would be 200-375 milligrams for a 150-pound person. If that leaves you jittery, try less. Determine your tolerance and find the dose that works best for you.