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
narrative_reviewCited 221×
Read the paper 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 →