TOP SCIENCE-BACKED SUPPLEMENTS TO BOOST YOUR WORKOUT SAFELY

When it comes to supporting a workout regimen, choosing scientifically backed supplements recommended by healthcare professionals is crucial. The following five supplements are among the most widely approved for enhancing performance, recovery, and overall fitness when used responsibly.

- MIHIR RESHAMWALA

1. CREATINE MONOHYDRATE

Creatine is one of the most researched supplements in sports nutrition. It enhances strength, power, and muscle growth, particularly useful for high-intensity training like sprinting and weightlifting. A common protocol includes a loading phase of 20g/day for 5-7 days followed by a maintenance phase of 3-5g/day. Alternatively, users can start directly with the maintenance dose. While creatine is safe for long-term use, users must stay hydrated, as it draws water into muscles. Overdosing or prolonged high intake can cause bloating, cramps, or kidney stress, especially in individuals with preexisting kidney problems.

2. WHEY PROTEIN