Best Supplements to Improve Muscle Strength & Endurance

supplements for long workouts
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What are the best supplements to improve muscular strength and endurance? We recommend taking protein, beta-alanine, citrulline malate, caffeine, or branched-chain amino acids (BCAAs). Where to find them? You need to pay attention to the formula of your workout supplements and target products such as fat-burners or pre-workouts. Do you want to learn more? Then read on!

6 Best Supplements to Improve Strength and Endurance

No matter whether you’re looking for supplements for long workouts or simply something to boost your regular gym routine, investing in products that will build up your strength and endurance is a must. That’s why we’ve got you covered – here’s a list of the most important ones, along with some info on where to find them!

Protein

Typically, we associate proteins with muscle growth supplements. However, it’s not the only purpose they can serve.

As the building blocks of your muscles, proteins don’t only boost their growth but also repair and regeneration. This quality makes them a crucial supplement for muscular endurance – if you don’t intake enough proteins, your body won’t be able to recharge between training sessions.

Where to find proteins? Well, there are plenty of protein supplements available on the market. Naturally, you will also find them in many popular products, like pre-workouts or fat burners. This also means that you should watch out when mixing several products – you don’t want to overdose proteins, as it might cause damage to your liver.

best supplements to improve strength

Caffeine

Caffeine is a must in your supplements for muscle strength. It provides you with a quick boost that helps you go through a harder, more demanding (but also effective) workout. You might not need it if you’re focusing on endurance only, though it’s good to take it anyway (unless you’re resistant to caffeine or train in the evenings).

Where to get your caffeine from?

  • Coffee,
  • tea,
  • energy drinks,
  • stimulating pre-workouts,
  • fat burners.

When choosing caffeine-based supplements for long workouts, you have to remember that it takes several hours for your body to get caffeine out of your system. This means that you shouldn’t train in the evenings, as it might cause sleeping disorders. Additionally, since caffeine is in many everyday products, like tea, coffee, or coke, we recommend that you pay attention to how much of this substance you intake daily – it’s easy to overdose unknowingly.

Branched-Chain Amino Acids (BCAAs)

Branched-chain amino acids help you both build muscle mass and regenerate after workouts. This means that they are critical supplements for anyone who’s committed to training, no matter whether you’re aiming at getting bigger, losing weight or simply becoming stronger.

Where can you find BCAAs? In many foods and supplements, including:

  • Corn,
  • whey,
  • milk,
  • soy,
  • beef,
  • chicken,
  • fish,
  • almonds,
  • pre-workouts.

Like in the case of coffee, you should pay attention to your BCAA intake. What if you need to choose between them and, let’s say, a pre-workout with additional ingredients? In such scenarios, it all depends on the purpose of your training – BCAAs are the best supplement for muscle endurance, while pre-workouts will do the trick if you prefer strength training. You can learn more about this in our article on pre-workout vs. BCAA.

Citrulline Malate

Citrulline malate is a compound of two substances:

  • L-Citrulline – a non-essential amino acid.
  • Malate – a substance derived from malic acid.

Using citrulline malate will help you mostly delay the feeling of fatigue (just like caffeine), which makes it one of the best supplements to improve your strength and endurance. According to the study conducted in 2002, just 6g of citrulline malate taken daily can increase the production of oxidative ATP by 34%, hence reducing the feeling of fatigue significantly. (Bendahan et al.)

Where to get your citrulline malate from? In this case, you should look either for standalone CM supplements or more general products like pre-workouts.

Glutamine

A lot of the previously mentioned supplements are great for improving strength and endurance since they help regenerate the muscles in your body. But what if we told you that you can also reduce the number of fractures to your muscle tissue if you take the right supplements? That’s what glutamine is for!

Prevention is always better than cure, so you must include glutamine in your supplement list. Its effect is quite significant. For example, a study by Castell, Poortmans, and Newsholme compared two groups of athletes who underwent exhaustive training and measured its impact on their immune system. The effect? Only 19% of those who took glutamine suffered due to insufficient regeneration, while the number was much higher (51%) for those who took the placebo. (1996)

Where to find glutamine? In foods such as:

  • seafood,
  • red cabbage,
  • dairy,
  • eggs
  • nuts.

Beta-Alanine

The role of beta-alanine is quite simple when it comes to endurance training: it reduces lactic acid buildup, hence delaying fatigue. This makes it a must-have supplement for long workouts.

Thankfully, it is easy to get your daily dose of beta-alanine since it’s an important pre-workout ingredient – all you need to do is get the right product. Additionally, you can get it from many popular foods, like:

  • chicken,
  • beef,
  • pork,
  • turkey,
  • fish,
  • lamb.

Even the Best Supplements for Endurance and Strength Won’t Match a Healthy Lifestyle

Finding the best supplements to improve muscular strength and endurance is helpful, but it’s not always enough. If you want to squeeze out 110% of your workouts, you need to understand how some bad habits can affect these traits.

For example, smoking is a killer when it comes to endurance. While it is true that nicotine itself gives a quick endurance boost, the long-term consequences aren’t that positive, as smoking reduces your oxygen consumption, hence the capability to perform through longer physical exertion.

Consistency is also key if you want to achieve higher endurance. Therefore, you can’t rely purely on supplements; you need to support them with a regular workout plan that you will stick to.

supplements to improve strength

The Takeaway

Protein, caffeine, BCAA, citrulline malate, glutamine, and beta-alanine – these are the best supplements to improve muscle strength and endurance. You’ll find them in our hardcore pre-workouts, so don’t hesitate – browse our store, order your products and get ready to hit the gym!

You might also read: Best Supplements & Ingredients for Muscle Pump

Sources:

Bendahan, D., Mattei, J. P., Ghattas, B., et al. (2002). Citrulline/malate promotes aerobic energy production in human exercising muscle. British Journal of Sports Medicine, 36, 282-289.

Castell, L. M., Poortmans, J. R., & Newsholme, E. A. (1996). Does glutamine have a role in reducing infections in athletes?. European journal of applied physiology and occupational physiology, 73(5), 488–490. https://doi.org/10.1007/BF00334429

What are the best supplements for improving muscular strength and endurance?

The best supplements for enhancing muscular strength and endurance include protein, beta-alanine, citrulline malate, caffeine, and branched-chain amino acids (BCAAs).

How does caffeine contribute to improving muscle strength?

Caffeine provides a quick energy boost, enhancing workout performance by increasing alertness and reducing perceived exertion during exercise.

Why is glutamine important for muscle recovery and endurance?

Glutamine aids in muscle recovery and reduces the risk of muscle damage, thereby improving endurance, and can be found in foods like seafood, dairy, eggs, and nuts.

supplements for long workouts

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