Research
Mixed
Creatine monohydrate, caffeine, and beta-alanine are the only popular supplements with beneficial effects relevant to natural bodybuilding contest preparation.
If you choose to use supplements, focus on creatine monohydrate, caffeine, and beta-alanine, as these have the most evidence for benefits in contest preparation. Avoid other popular supplements as they may not be effective or may warrant further study.
GoodSupportsHIGH confidence
Among popular supplements, creatine monohydrate, caffeine and beta-alanine appear to have beneficial effects relevant to contest preparation, however others do not or warrant further study.
Why this rating
Based on the authors' review of the scientific literature on these specific supplements.
Source
Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation
Eric R. Helms et al. · Journal of the International Society of Sports Nutrition · 2014
DOI 10.1186/1550-2783-11-20
narrative_reviewCited 221×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- To maximize lean body mass retention during caloric restriction, natural bodybuilders should aim for a weekly bodyweight loss rate of 0.5% to 1%.Good
- Natural bodybuilders in contest preparation should consume 2.3-3.1 g/kg of lean body mass per day of protein to maximize lean body mass retention.Good
- Eating three to six meals per day with 0.4-0.5 g/kg of protein in meals surrounding resistance training likely maximizes theoretical benefits of nutrient timing, but alterations in timing and frequency have little effect on fat loss or lean mass retention.Moderate
Related findings · Mixed
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- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →