Research
Mixed
Creatine monohydrate (3-5 g/day), caffeine (5-6 mg/kg pre-exercise), beta-alanine (3-5 g/day), and citrulline malate (8 g/day) may yield ergogenic effects beneficial for bodybuilders.
Consider creatine (3-5g daily) and caffeine (5-6mg/kg before training) for proven performance benefits. Beta-alanine and citrulline may help depending on your specific training goals, but prioritize food and training first.
GoodConditionalHIGH confidence
Creatine monohydrate (3–5 g/day), caffeine (5–6 mg/kg), beta-alanine (3–5 g/day) and citrulline malate (8 g/day) might yield ergogenic effects that can be beneficial for bodybuilders.
Why this rating
Based on established research for creatine and caffeine, though the paper notes mixed results for some supplements.
Source
Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review
Juma Iraki et al. · Sports · 2019
narrative_reviewCited 73×
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 →