Supplements for Muscle Growth, Energy, and Staying in Shape

Industry-leading physique coach and former bodybuilder Cliff Wilson shared with Business Insider the seven supplements he takes daily to build muscle, boost energy, and stay in shape.

The Importance of Supplements

According to the American Medical Association, more than half of US adults take supplements. The global supplement market is expected to reach $308 billion by 2028, according to Statista. While nutrition experts recommend getting nutrients from a balanced diet, some supplements can be beneficial, especially for individuals with specific needs.

Cliff Wilson’s Daily Supplements

Here’s what Wilson, a Chicago-based coach, takes daily to support his fitness goals:

1. Creatine Monohydrate
   • Dosage: 5 grams daily
   • Benefits: Helps build muscle, supports cognition and mood, and is relatively inexpensive. Found naturally in red meat, creatine helps produce energy for intense activity and is safe for most adults.
   • Source: American Medical Association
2. Whey Protein Powder
   • Benefits: Convenient source of protein for busy individuals. Protein is essential for muscle repair and growth.
   • Wilson’s Tip: “It’s not a necessity but a huge convenience factor for meeting protein needs.”
   • Source: Statista
3. Caffeine
   • Benefits: Enhances fat loss and gym performance. Found in coffee, it’s important to consume caffeine in responsible doses to avoid anxiety.
   • Wilson’s Tip: “Everyone seems to have their own tolerance.”
   • Source: Business Insider
4. Vitamin D
   • Benefits: Maintains energy and hormone levels, especially crucial during winter months for those in areas with less sunlight.
   • Wilson’s Tip: “Effective and cheap, I take a higher dose in winter.”
   • Source: Business Insider
5. Pre-Workout
   • Benefits: Enhances workout performance. Wilson now chooses pre-workouts with moderate caffeine doses (200-300 milligrams) to avoid overtraining.
   • Wilson’s Tip: “I’ve stopped taking pre-workout supplements with high quantities of caffeine.”
   • Source: Business Insider
6. Fish Oil
   • Benefits: Supports heart health by slowing plaque buildup, lowering blood pressure, and reducing triglycerides. Research is mixed on whether supplements offer the same benefits as eating oily fish.
   • Source: Business Insider
7. Glutamine
   • Benefits: May reduce muscle soreness, boost the immune system, and support muscle recovery. Found in foods like eggs, beef, and tofu.
   • Wilson’s Tip: “Research is mixed on muscle growth, but I’m interested in its immune function benefits.”
   • Source: Business Insider

Conclusion

While supplements can be a helpful addition to a fitness routine, it’s essential to choose wisely based on individual needs and consult with healthcare professionals as needed. Wilson’s choices reflect a balance of muscle-building, energy-boosting, and overall health support.