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Upgrade Your Supplements

Try these boosters and improved versions for even better results.

Many sports supplements provide benefits for improving your workouts and the results you get. Over time, some supplements have been upgraded or reformulated, often offering you options. Most important, research has often determined benefits of specific nutrients (vitamin D3 compared to vitamin D), and supplement companies have responded, reformulating their multi-ingredient products to give you the biggest bang for your buck.

Research also has demonstrated the complimentary benefits of certain supplements. For example, creatine and beta-alanine are great supplements on their own for supporting increased strength and muscle growth, but science shows that they work well together. All the supplements on our list are valuable in their own right, but we’ve shown you how to upgrade the supplements you’re currently taking for potentially better results.

Supplement: Vitamin D

Primary benefits: This fat-soluble vitamin is known for supporting health in many different ways. Research shows that diabetics often have lower levels of vitamin D, which can support insulin function. “It also helps calcium concentrations in muscle for strong contractions,” says Luke R. Bucci, Ph.D., CCN, CNS, author of Nutrients as Ergogenic Aids for Sports and Exercise (CRC Press, 1993).

Upgrade to: Vitamin D3 (cholecalciferol) in oil (softgel form)

Reason: Vitamin D3 version is particularly beneficial for increasing strength, boosting testosterone levels and improving immunity, which helps support better recovery. “Vitamin D3 controls calcium, which is used as an intracellular messenger, making sure there is enough to go around for what cells normally do,” Bucci says. This includes making sure that calcium is available for muscle-contraction cycles. Bucci explains that taking vitamin D3 in oil helps absorption and notes that you should make sure you’re getting D3, not D2, which is somewhat less effective.

Get dosed: Take at least 4,000 IU of vitamin D3 per day. Doses less than 10,000 IU per day are safe but no better than 4,000 to 5,000 IU. “You can check your body status by getting a doctor to order a 25(OH)D blood test,” Bucci says. “You want high-normal ranges to keep vitamin D3 and calcium working for you.”


Supplement: Whey Protein

Primary benefit: Whey protein is a fast-digesting protein source that gets to work almost immediately, providing your body with the aminos it needs for physiological processes and the muscle tissue you’re training. After workouts, whey quickly supplies amino acids to start the repair process caused by intense training.

Upgrade with: An equal amount of casein protein

Reason: Before and after workouts, you need protein, and the science has long supported whey’s effectiveness in this regard. Recent research shows that casein, the slow-digesting fraction of milk protein, delivers results equivalent to whey when taken after workouts. Casein releases amino acids longer than whey, continuing to stimulate muscle growth. Prior research shows that a combination of whey consumed after workouts is better than either alone, giving you the benefits of immediate and sustained delivery.

Get dosed: You can take a mix of whey and casein proteins before and after workouts, getting in an amount that serves your protein needs based on what you’ve recently ingested, the intensity of your training and your bodyweight. As a rule of thumb, consume about 0.25 grams of protein for every pound of bodyweight before and after your workouts, and split these evenly between whey and casein. In other words, a 180-pounder should get in about 45 grams of protein before and after training. That works out to about one scoop of whey and one scoop of casein per dose from most protein powders, unless your product contains both sources.

Supplement: Multivitamin & Multi-mineral

Primary benefits: Taking a multivitamin and multi-mineral every day provides a range of nutrients to help make sure that you don’t have any deficits in your nutrition program. This also boosts immunity, helps you recover from training and supports muscle growth.

Upgrade with: ZMA (zinc magnesium aspartate)

Reason: Many athletes and bodybuilders have low levels of some minerals, including zinc and magnesium, even if they take a multi. That’s because these minerals are used during exercise. While you may be taking a multivitamin and multi-mineral, that doesn’t necessarily help boost the levels of these minerals. “Your body preferentially takes in calcium over magnesium and zinc, reducing absorption of these other minerals,” Bucci says. That’s true even when you’re already low in them. ZMA was designed to help you overcome this physiological quirk. It also supports better sleep and exercise performance.

Get dosed: Take your multivitamin and multi-mineral in the morning or earlier in the day with a meal. Then take a dose of ZMA (usually containing about 450 milligrams of magnesium and 30 milligrams of zinc) on an empty stomach before you go to bed. If you want to get in a bedtime snack, take your ZMA about 30 minutes before eating or drinking a protein shake (which is likely high in calcium). That will give the zinc and magnesium time to absorb.

Supplement: Fish oil

Primary benefits: Fish oil is one of the best sources of omega-3 fatty acids, the healthy fats that are scarce in the diets of most Americans. While eating foods that are high in healthy fats is helpful, it typically isn’t enough. That’s because most foods have many more omega-6s than omega-3s. And while the omega-6s are beneficial, we get more than enough and sometimes too much. Supplementing with fish oil helps to correct this problem. Omega-3s are beneficial for many reasons: They help support heart health. In addition, they provide numerous athletic and physique benefits, such as burning body fat, driving muscle growth and supporting joints.

Upgrade to: Krill oil

Reason: Krill oil is a specific form of omega-3s — derived from tiny crustaceans that reside at the bottom of the food chain. This is important for ecological and health reasons: Krill harvested from Antarctic waters have less contaminants because their food supply and environment are far less tainted than other aquatic sources of omega-3s. In addition, “krill oil is more bioavailable, allowing your body to absorb more omega-3s because krill oil mixes easily with water,” Bucci says. “The phosphatidyl form of omega-3s, more plentiful in krill than other fish sources, is the precise type of omega-3 molecules our bodies use in cell membranes.”

Get dosed: For best results, take up to 1 gram of krill oil at whole-food meals throughout the day, getting a total of up to 2 grams per day.

Supplement: Creatine monohydrate

Primary benefits: This amino acid compound has long been the most popular sports supplement for those seeking increases in strength, performance and muscle mass. Creatine works through a few different mechanisms. First, it donates phosphate to your ATP cycle, the form of energy that helps your muscles fire — that’s why you’re able to lift more weight and perform more reps when you supplement creatine. Next, creatine pulls more fluid into muscle cells, which also helps make them stronger, and it boosts insulin-like growth factor-1 to help support longer, more anabolic phases.

Upgrade with: Beta-alanine

Reason: Beta-alanine is an amino acid that significantly strengthens creatine’s benefits. Beta-alanine combines with histidine, another amino acid, to form carnosine, which helps make you stronger and more resistant to fatigue, allowing you to lift more weight for longer periods. “Carnosine is a reservoir for zinc and also a buffer to soak up excess acid produced during intense exercise,” Bucci states. Research shows the combination of creatine and beta-alanine is better than either alone.

Get dosed: For best results, take 3 to 5 grams of creatine monohydrate before and after workouts for a total of up to 10 grams per day. Combine these doses with 1 to 2 grams of beta-alanine for a total of up to 4 grams per day.

Supplement: Arginine

Primary benefits: Arginine is an amino acid that’s necessary to produce nitric oxide, a gas molecule that allows blood vessels to relax so that more blood, oxygen and nutrients are delivered to working muscle tissue. Arginine also boosts growth hormone levels and insulin release.

Upgrade with: Citrulline

Reason: While you need arginine to support NO production, citrulline may be even more crucial than arginine itself because it converts to arginine, and recent research indicates that citrulline supplementation increases arginine and NO levels more effectively than arginine supplementation. However, research also shows that taking a combination of arginine and citrulline may be even more effective in boosting NO levels than taking either alone.

Get dosed: To enhance muscle pumps, take 3 to 5 grams of arginine about 30 minutes before weight training. Add 3 grams of citrulline to support arginine production and NO conversion.


Supplement: Caffeine

Primary benefits: This stimulant heightens the central nervous system response, allowing you to lift more weight for longer. Caffeine also works as a fat burner, activating the release of stored body fat. When you take caffeine before workouts, your body releases fat that can then be burned as fuel to boost strength and endurance. In addition, caffeine improves focus.

Upgrade with: Green-tea extract

Reason: Green-tea extract is also an excellent fat burner and a great companion to supplemental caffeine. Green tea burns fat by increasing your body’s metabolic rate, the amount of calories you naturally burn. “It does so because it contains epigallocatechin gallate [EGCG], a thermogenic [fat-burning] catechin that helps prevent norepinephrine — a stimulating brain hormone that signals cells to burn fat — from being broken down,” Bucci says. While caffeine releases fat from storage, green-tea extract helps assure that the fat will be burned as fuel instead of moved back into storage.

Get dosed: Take 200 to 400 milligrams of caffeine about two hours before your workouts. You can do this by ingesting coffee, strong green tea or a preworkout supplement. Add in 500 milligrams of green-tea extract standardized for EGCG. “Note that caffeine blocks and reduces creatine uptake into muscles,” Bucci says. Separating caffeine and creatine by an hour dodges this effect.

Supplement: Whey concentrate

Primary benefit: This is among the least expensive forms of whey protein, and it’s readily available. When whey protein is processed, many of the carbs and fats are removed, yet some remain in the concentrated form. Generally, concentrated forms are about 70 percent protein. In addition, the protein molecules in concentrates tend to retain their longer amino configurations, making them larger and, often, bioactive. This means that these molecules often play a direct role in physiological processes such as boosting immunity. But they need to be broken down and reconfigured to more directly support muscle building.

Upgrade with: Whey hydrolysates

Reason: “Hydrolysates are proteins broken down into much smaller units of two to three amino acids per piece,” Bucci says. Many of these small molecules are able to be transferred directly into your intestinal cells — more quickly even than single, free-form amino acids — making them available to support muscle tissue and recovery as quickly as possible. Many whey isolate products derive 90 percent or more of their calories from protein. However, they don’t provide as many bioactive proteins as concentrates do. In addition, hydrolysates spur a stronger insulin response, an effect many athletes seek postworkout but may want to avoid at other times of day.

Get dosed: In a perfect world, you probably want to emphasize hydrolysates around your workouts and other forms of whey throughout the day. Many protein products contain a blend of hydrolysates and concentrates (as well as isolates), and these deliver the advantages of both.

Performance Picks


Nordic Naturals Vitamin D3 is cholecalciferol, the natural, most easily absorbed and used form of vitamin D. Each softgel provides 1,000 IU of vitamin D3 in organic, extra- virgin olive oil, naturally rich in oleic acid, a “heart heathy” monosaturated fatty acid.


Dymatize Elite Casein delivers 25 grams of sustained-release protein, with more than 10 grams of critical branched-chain amino acids and glutamine/glutamine precursors per serving.


BodyTech ZMA Tech contains 30 milligrams of zinc, 450 milligrams of magnesium and 10 milligrams of B6, which has been shown to increase muscle strength, size and recovery when used in conjunction with intense weight training.


Natrol Omega-3 Krill Oil is a unique source of cardioprotective omega-3 fatty acids that offers support for healthy cholesterol within the normal range. It also supports heart, joint and brain health.


AllMax Nutrition Beta Alanine delays muscular fatigue, allowing you to increase your performance output. Greater intensity and exertion in the gym or on the field result in increased signals to tell your body to build muscle.


Kaged Muscle L-Citrulline powder is designed to support muscle growth by helping boost L-arginine and nitric-oxide production to maximize muscle pumps. Each serving contains 2 grams of thoroughly researched pure L-citrulline, which has been shown to be more effective than the commonly used L-citrulline malate.


The Vitamin Shoppe Green Tea Extract contains 250 milligrams of green-tea extract with 30 percent EGCG to assist with burning fat as fuel.


Optimum Nutrition Hydro Whey is made with hydrolyzed whey protein isolates for fast delivery. Each scoop contains 30 grams of protein with just 1 gram of fat and 2 grams of carbs.