Many male athletes continually strive to achieve higher levels of performance, endurance, and recovery. Whether it's lifting weights, sprinting, or competing in endurance sports, athletes understand the importance of their nutrition in optimizing their physical capabilities. Among various nutritional strategies, supplements have emerged as a key ingredient in helping athletes bridge nutritional gaps and improve their performance.
This article will explore the best supplements for male athletes, including:
Creatine
Omega-3
Protein powder
Vitamin D
BCAAs (Branch Chain Amino Acids)
Magnesium Malate
Zinc
Multivitamins
We’ll highlight each supplement's benefits, mechanisms of action, clinical research supporting their efficacy, recommended dosages, safety considerations, and top choices in the market.
If you want a quick summary of each supplement, here’s what we’ll cover in more depth below:
| Supplement | Main Benefits | How It Works | Recommended Dosage & Timing |
|---|---|---|---|
| Creatine |
| Replenishes ATP, enabling sustained energy levels during high-intensity activities. | 5 grams daily; timing is flexible. |
| Omega-3s |
| Provides essential EPA and DHA fatty acids, reducing inflammation and enhancing cell function. | 1,000-3,000 mg/day with meals for optimal absorption. |
| Protein Powder |
| Provides essential amino acids for muscle repair and growth post-workout. | 0.8-1.2 g/lb body weight daily; 20-30 g post-workout. |
| Multivitamins |
| Supplies vitamins/minerals needed for energy, recovery, and muscle function. | One tablet daily with a meal for better absorption. |
| BCAAs |
| Promotes protein synthesis, delays fatigue, and prevents muscle breakdown. | 5-10 g pre- or intra-workout for fatigue reduction. |
| Vitamin D |
| Improves calcium absorption, muscle strength, and performance. | 1,000-2,000 IU/day with a fat-containing meal. |
| Magnesium Malate |
| Enhances energy production and muscle recovery by optimizing contractions. | 300-600 mg/day with meals. |
| Zinc |
| Supports over 300 enzymatic processes, including muscle and immune functions. | 15-30 mg/day on an empty stomach. |
Creatine
Creatine is a naturally occurring compound found in muscle cells that helps produce energy during high-intensity, short-duration activities like weightlifting and sprinting. It is synthesized from amino acids primarily in the liver, kidneys, and pancreas and stored in the muscles as phosphocreatine.
Although it is commonly viewed as a supplement to increase muscle mass and strength, research shows it may also help support cognitive function.
Main Benefits
Increases muscle mass and strength
Enhances athletic performance in high-intensity activities
Aids in recovery after intense exercise
Supports cognitive function
How It Works
Creatine works by replenishing adenosine triphosphate (ATP), the primary energy currency of the cell. During high-intensity exercise, ATP is rapidly depleted. Creatine helps regenerate ATP, allowing athletes to maintain optimal energy levels during intense physical activities.
Clinical Research Supporting Its Efficacy for Athletes
Numerous studies have demonstrated the efficacy of creatine in improving strength and performance. A meta-analysis published in the Journal of Strength and Conditioning Research found that creatine supplementation significantly enhances strength gains in resistance training athletes.
Recommended Dosage and Timing
The typical recommended dosage of creatine is 5 grams per day, which can be taken at any time during the day.
Safety and Side Effects
Creatine is generally regarded as safe for most individuals when taken at recommended dosages. Some potential side effects include gastrointestinal discomfort and water retention. It is advisable to consult a healthcare provider before starting supplementation, especially for those with pre-existing health conditions.
Try Momentous Creatine
Momentous Creatine is sourced from Creapure®, the purest form of creatine monohydrate available and widely considered to be the gold standard of creatine. While the majority of creatine on the market is sourced from China, ours is a single-sourced ingredient from Germany with no additives, sweeteners, or other ingredients.
With third-party testing and certifications from NSF and Informed Sport, Momentous ensures athletes receive a premium supplement they can trust.
Omega-3
Omega-3 fatty acids are essential fats that play a vital role in overall health, including heart and brain function. They are found in fish, flaxseed oil, and certain nuts and seeds.
Main Benefits
Reduces inflammation and joint pain
Supports cardiovascular health
Enhances recovery after exercise
Supports cognitive function
How It Works
Omega-3 supplements work by providing essential fatty acids that the body cannot produce on its own. These fatty acids—mainly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—play critical roles in maintaining cellular function, reducing inflammation, and supporting brain health.
Clinical Research Supporting Its Efficacy for Athletes
Several studies have shown that omega-3 supplementation can benefit athletes. A study published in the Journal of Sports Science & Medicine demonstrated that omega-3 supplementation significantly reduced muscle soreness and inflammation after strength workouts.
Recommended Dosage and Timing
The standard dosage for omega-3 supplements is 1,000 to 3,000 mg per day, depending on dietary intake and individual goals. It is best to take omega-3s with meals for optimal absorption.
Safety and Side Effects
Omega-3 supplements are generally well-tolerated, but high dosages may lead to gastrointestinal upset or increased bleeding risk. Always consult with a healthcare provider for personalized recommendations.
Try Momentous Omega-3
Sourced from anchovies, sardines, and mackerel that contain lower levels of heavy metals, Momentous Omega-3 delivers a potent 1600mg combined EPA and DHA in a 1:1 ratio without the fishy aftertaste. It is rigorously tested for contaminants and holds the prestigious NSF Certified for Sport certification, ensuring it is safe and effective for athletes.
Protein Powder
Protein powder is a popular supplement for athletes, used to optimize daily protein intake and support muscle recovery and growth. Common sources include whey, casein, and plant-based proteins.
Main Benefits
Aids in muscle recovery and growth
Supports weight management
Increases satiety and energy levels
Strengthen immune system
How It Works
Protein is essential for muscle repair and growth. Consuming protein after workouts provides the necessary building blocks (amino acids) for muscle recovery, helping to reduce soreness and promote muscle synthesis.
Clinical Research Supporting Its Efficacy for Athletes
Research supports the efficacy of protein supplementation in enhancing athletic performance. This study published in the Journal of Exercise Nutrition & Biochemistry concluded that protein supplementation can lead to significant improvements in body composition and training response.
Recommended Dosage and Timing
For optimal results, experts recommend a daily protein intake of 0.8 to 1.2 grams per pound of body weight. Athletes should aim for 20-30 grams of protein post-workout, depending on body weight and workout intensity. Protein shakes can be consumed immediately after exercise to maximize recovery.
Safety and Side Effects
While protein supplementation is generally safe, excessive intake can lead to gastrointestinal discomfort and kidney strain in individuals with pre-existing conditions. Choosing high-quality protein supplements is critical for minimizing adverse effects.
Try Momentous Whey Protein Isolate
Momentous offers a selection of protein powders, including whey and plant-based options, to cater to different dietary preferences. Each product is tested for purity and effectiveness and holds the NSF Certified for Sport certification, ensuring athletes receive a premium supplement.
Momentous Whey Protein is used in every NFL locker room and was developed in partnership with leading performance nutritionists. The whey protein formula has recently been upgraded and now contains zero gums, stabilizers, or refined sugars, but still mixes easily and tastes great. Both whey and plant options are also available in travel packs .
Multivitamins
Multivitamins are dietary supplements containing a combination of vitamins and minerals. They are designed to fill nutritional gaps in an athlete's diet.
Main Benefits
Supports overall health and wellness
Provides essential nutrients for optimal performance
Boosts immune function
How It Works
Multivitamins provide key vitamins and minerals that are often lacking in an athlete's diet. These nutrients are essential for various bodily functions, including energy production, muscle contraction, and recovery.
Clinical Research Supporting Its Efficacy for Athletes
A study published in the Journal of the International Society of Sports Nutritionindicated that athletes who consume multivitamins may experience improved recovery and reduced frequency of illness.
Recommended Dosage and Timing
The recommended dosage for multivitamins varies depending on the formulation, but a typical serving is one tablet per day. It's best to take multivitamins with a meal for optimal absorption.
Safety and Side Effects
Most multivitamins are safe; however, excessive intake of certain vitamins and minerals can lead to toxicity. Athletes should choose a multivitamin that matches their specific needs and consult a healthcare provider if uncertain.
Try Momentous Multivitamin
Momentous provides a well-formulated multivitamin that’s well-suited to athletes. It is a collection of vitamins, minerals, and phytonutrients designed to optimize cellular function, support immune function, and improve daily energy.
We designed Multivitamin to replicate a whole-food, nutrient-dense diet, filling in any potential gaps that may occur in your diet. It combines essential vitamins and minerals sourced from naturally occurring forms, along with a blend of unique phytonutrients like lutein, lycopene, resveratrol, and broccoli seed. There are four capsules to take daily; it is recommended to take two capsules in the morning and two in the evening.
Branched-Chain Amino Acids (BCAAs)
Branched-chain amino acids (BCAAs) are essential amino acids that include leucine, isoleucine, and valine. They play a crucial role in muscle metabolism.
Main Benefits
Reduces muscle soreness and fatigue
Supports muscle recovery and growth
Enhances exercise performance
How It Works
BCAAs help promote protein synthesis and prevent muscle breakdown during exercise. They also serve as an energy source during prolonged exercise, delaying fatigue and enhancing endurance.
Clinical Research Supporting Its Efficacy for Athletes
Research has shown that BCAA supplementation can reduce muscle soreness after exercise. A study in the Journal of the International Society of Sports Nutrition concluded that exercise-induced muscle damage is reduced by BCAAs.
Recommended Dosage and Timing
A typical dosage of BCAAs is 5-10 grams before or during workouts. Timing is essential, as consuming them pre-exercise may help reduce fatigue during training.
Safety and Side Effects
BCAAs are generally safe for most individuals, but high doses may cause gastrointestinal issues. As with any supplement, it's advisable to consult a healthcare provider before starting.
Try Momentous Vital Aminos
Vital Aminos contains 13 amino acids, including all nine essential amino acids. It is independently tested for purity and effectiveness—with certifications from both NSF and Informed Sport—ensuring athletes can enhance their performance and recovery safely.
Vitamin D
Vitamin D is a fat-soluble vitamin that plays a critical role in various bodily functions, including calcium absorption, immune function, and bone health. It can be obtained through sunlight exposure, certain foods, and supplementation.
Main Benefits
Promotes healthy bone density and strength
Supports immune function and reduces the risk of illness
Enhances muscle function and may improve athletic performance
How It Works
Vitamin D assists in calcium absorption in the intestines, essential for maintaining bone density. It also plays a role in muscle contractions, and adequate levels can lead to improved muscle strength and function during physical activities.
Clinical Research Supporting Its Efficacy for Athletes
Research has shown a significant relationship between vitamin D levels and athletic performance. A study published in the journalNutrientsfound that athletes with higher vitamin D levels performed better and had a lower incidence of injuries.
Recommended Dosage and Timing
The recommended dosage for vitamin D varies, but a common range is 1,000 to 2,000 IU per day, especially for those with limited sun exposure. It's best taken with a meal that contains fat to enhance absorption.
Safety and Side Effects
Vitamin D is generally safe when taken at recommended dosages. However, excessive intake can lead to toxicity, causing symptoms like nausea and elevated calcium levels. Regular testing of vitamin D levels can ensure athletes maintain optimal health.
Try Momentous Vitamin D3
Momentous offers a premiumVitamin D3supplement that is rigorously tested for purity and potency. With quality assurance certifications, athletes can confidently support their bone health and overall performance. Vitamin D3 has been shown to be the most potent and easily absorbed form of Vitamin D.
Magnesium Malate
Magnesium malate is a combination of magnesium and malic acid. Magnesium is an essential mineral involved in over 300 enzymatic reactions in the body, while malic acid is a compound found in fruits that play a role in energy production.
Main Benefits
Supports muscle function and reduces cramps
Aids in recovery after intense exercise
Promotes optimal energy production and reduces fatigue
How It Works
Magnesium plays a vital role in muscle contractions and energy production. Supplementing with magnesium malate may enhance energy levels and reduce muscle soreness and fatigue, allowing for faster recovery post-exercise.
Clinical Research Supporting Its Efficacy for Athletes
This study in the journalNutrientsfound that magnesium supplementation can help improve athletes’ aerobic and anaerobic performance.
Recommended Dosage and Timing
The standard dosage for magnesium malate is 300-600 mg per day, ideally taken in divided doses with meals for optimal absorption.
Safety and Side Effects
Magnesium malate is generally safe for most individuals. Excessive magnesium intake may lead to gastrointestinal issues, including diarrhea. It's advisable to consult a healthcare provider before starting supplementation, especially for those with kidney issues.
Try Momentous Magnesium Malate
Momentous Magnesium Malate is a bioavailable form of an essential micronutrient involved in muscle and nerve function and energy production. Supplementing with Magnesium Malate supports energy metabolism, protein synthesis, nerve and muscle function, and helps you maintain healthy bones. It can also help improve sleep and alleviate soreness.
Momentous provides high-quality magnesium malate, ensuring athletes receive the support they need for optimal muscle function, recovery, and energy levels, with thorough testing for quality and effectiveness and certifications from both NSF and Informed Sport.
Zinc
Zinc is an essential mineral that plays a critical role in various physiological functions, including immune function, protein synthesis, and cellular metabolism. It is vital for athletes due to its role in recovery and overall health.
Main Benefits
Supports immune function and aids in recovery from workouts
Promotes testosterone production, crucial for muscle growth
Plays a role in protein synthesis and muscle repair
As an antioxidant, zinc can help protect against oxidative stress
How It Works
Zinc is involved in over 300 enzymatic reactions and helps support immune health by maintaining the integrity of immune cells. It is crucial for protein synthesis and supports the anabolic processes necessary for muscle growth and repair after exercise.
Clinical Research Supporting Its Efficacy for Athletes
Research published inNutrientshighlights the importance of zinc in the immune response, emphasizing its role in recovery and performance. Athletes with adequate zinc levels have been shown to experience fewer illnesses and better overall recovery.
Recommended Dosage and Timing
The recommended dosage of zinc is typically 15-30 mg per day. It is best to take zinc supplements on an empty stomach, but if gastrointestinal discomfort occurs, it can be taken with food.
Safety and Side Effects
Zinc is generally safe when taken at recommended dosages. Excessive zinc intake may lead to nausea, diarrhea, and a deficiency in copper. Therefore, it is crucial for athletes to monitor zinc levels and consult with a healthcare provider regarding supplementation.
Try Momentous Zinc
Momentous Zinc contains zinc in the form of picolinate, a highly bioavailable and easily absorbed mineral form. Our Zinc is third-party tested through NSF and Informed Sport, and the dosage matches what is seen as beneficial in clinical trials.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
