If you want to lift heavier, build power, and see steady progress in the gym, your training and nutrition do the heavy lifting — but the right supplements can give you a clear performance edge. In this guide, we’ll walk through the best supplements to increase strength, how to dose them, when to take them, and smart ways to stack them for faster results. We’ll focus on proven essentials — creatine, protein powder, HMB, beta-alanine, and pre-workout — so you can choose confidently and train harder.
Quick Answer: What Are the Best Supplements to Increase Strength?
- Creatine Monohydrate: The gold standard for increasing high-intensity strength and power. Safe, affordable, and well-researched.
- Protein Powder (Whey or Plant): Helps you hit daily protein targets to drive muscle repair and growth — the foundation for long-term strength gains.
- Pre-Workout (Stim or Stim-Free): Useful for focus, energy, and stronger sessions; look for caffeine (if you tolerate it), citrulline, and/or nitrates.
- Beta-Alanine: Supports strength-endurance and volume by buffering acid build-up in hard sets.
- HMB: A good option for beginners, those returning from a break, or in a calorie deficit to reduce muscle breakdown and support strength retention.
Below, we break down how each works, ideal dosing and timing, and who will benefit most.
Creatine Monohydrate: Non-Negotiable for Strength
Why it helps: Creatine increases phosphocreatine stores in muscle, letting you regenerate ATP faster during heavy sets. The outcome: more reps at a given weight, better bar speed, and stronger progressive overload over time.
How to take it: 3–5 g daily, any time of day. Loading (20 g/day split into 4 doses for 5–7 days) can saturate stores faster, but isn’t essential. Consistency is what matters.
Tips: Combine with carbs and/or a meal if you want to minimise any mild stomach upset. Stay well hydrated.
Protein Powder: Build the Muscle That Moves the Weight
Why it helps: Strength rides on muscle. If you’re not hitting your protein target, you’ll struggle to recover and add quality mass. A good protein powder makes it easy to close the gap between meals.
How much protein per day: As a rule of thumb, aim for ~1.6–2.2 g of protein per kg of bodyweight daily. Spread across 3–5 meals with ~25–40 g high-quality protein per serve.
Best options: Whey isolate or a premium plant blend with complete amino acids. Choose what digests best for you. Prioritise flavour, mixability, and ingredient transparency so you’ll actually use it consistently.
When to take: Post-workout, between meals, or whenever convenient to hit your target. Consistency beats timing perfection.
Pre-Workout: Turn Good Sessions Into Great Ones
Why it helps: Pre-workouts can boost alertness, reduce perceived effort, and improve pumps and training quality. That can mean heavier top sets, cleaner technique, and more productive volume — all great for strength progression.
What to look for:
- Caffeine (if tolerated): ~3–6 mg/kg 30–45 minutes pre-training for energy and focus.
- L-Citrulline (or Citrulline Malate): ~6–8 g for better blood flow and performance.
- Nitrates (e.g., beet extract): can enhance power output and pumps.
- Beta-Alanine: often included for strength-endurance (more on dosing below).
Stim-free? If you train late or avoid caffeine, stim-free formulas with citrulline, betaine, and nitrates are excellent alternatives.
Beta-Alanine: More Quality Reps, Less Burn
Why it helps: Beta-alanine raises muscle carnosine levels, buffering hydrogen ions so you can sustain hard efforts longer. While it shines for higher-rep sets and accessory work, the extra quality training volume supports strength gains over time.
How to take it: 3.2–6.4 g daily, ideally split into 2–3 doses to minimise tingles (paresthesia). It works via saturation over weeks, not as a one-off boost.
HMB: Strength Support When It Counts
Why it helps: HMB (beta-hydroxy beta-methylbutyrate) is a leucine metabolite that can reduce muscle protein breakdown. It’s particularly helpful for newcomers to training, lifters returning after time off, or anyone dieting — situations where preserving lean mass supports strength.
How to take it: 3 g daily, taken consistently.
How to Stack These for Maximum Strength Gains
Daily Baseline (Do This Every Day)
- Creatine: 3–5 g, any time.
- Protein Powder: Use as needed to hit your daily protein target.
- Beta-Alanine: 3.2–6.4 g total per day, split doses.
- HMB: 3 g daily if you’re new to lifting, returning from a break, or cutting.
Pre-Training (30–45 Minutes Before)
- Pre-Workout: Choose stim or stim-free. Look for caffeine (if used), citrulline 6–8 g, and supportive ingredients like betaine or nitrates.
- Protein + Carbs: A light snack or shake can help performance if you’re training on low fuel.
Post-Training
- Protein: 25–40 g to kickstart recovery.
- Creatine: If you didn’t take it earlier, add 3–5 g here.
Who Benefits Most from Each Supplement?
- Creatine: Almost everyone chasing strength or power — from beginners to advanced lifters.
- Protein Powder: Anyone who struggles to hit daily protein through food alone.
- Pre-Workout: Lifters needing energy or focus for demanding sessions; also useful before heavy skill work where intent matters.
- Beta-Alanine: Lifters pushing moderate-to-high rep sets, supersets, and accessory volume to build the base for bigger lifts.
- HMB: Beginners, detrained lifters, or dieters focused on maintaining strength and lean mass.
“Best Strength Supplements NZ” — What to Look For Locally
Shopping in Aotearoa? Prioritise products with transparent labels, clinically relevant doses (e.g., 3–5 g creatine, 6–8 g citrulline, 3.2–6.4 g beta-alanine), and flavours you’ll actually enjoy — consistency wins. Ordering from a trusted NZ retailer like ASN means faster delivery, local support, and easier returns if something doesn’t agree with you.
Dosing & Timing Cheat Sheet
- Creatine: 3–5 g daily; optional 5–7 day load at ~20 g/day split.
- Protein Powder: Use to reach 1.6–2.2 g/kg/day; ~25–40 g per serve.
- Pre-Workout: 30–45 minutes pre-gym. If caffeinated, consider a caffeine curfew ~8 hours before bedtime.
- Beta-Alanine: 3.2–6.4 g/day; split doses to reduce tingles.
- HMB: 3 g/day, any time.
Strength Comes from the Big Rocks First
Supplements work best when the fundamentals are nailed:
- Progressive overload: Add small amounts of weight, reps, or sets over time.
- Quality technique: Strong positions = more force and fewer plateaus.
- Protein and calories: Eat enough to recover; don’t under-fuel heavy training.
- Sleep and stress: 7–9 hours of quality sleep changes everything for strength and recovery.
Common Mistakes That Stall Strength Gains
- Chasing formulas over fundamentals: A great pre-workout won’t fix inconsistent training.
- Underdosing key ingredients: Check labels — especially for citrulline and beta-alanine.
- Inconsistent creatine use: Daily intake matters more than timing.
- Protein “spikes” but low daily total: Hitting 30 g after the gym won’t offset a low-protein day.
- Too much caffeine late: Poor sleep slows recovery and next-day performance.
FAQs
What are the best supplements to increase strength?
The proven core stack is creatine, a quality protein powder, a well-dosed pre-workout (stim or stim-free), beta-alanine for strength-endurance, and HMB for beginners, returners, or during cuts. Start with creatine + protein, then layer the rest based on your goals and tolerance.
Do I need both creatine and pre-workout?
If strength is the goal, creatine is the priority because it works via daily saturation. Pre-workout is a useful performance booster on training days. Many lifters use both successfully.
How fast will I get stronger?
Expect faster progress in the first 8–12 weeks of consistent training with creatine and adequate protein. Pre-workout can sharpen those sessions immediately; beta-alanine and HMB support results as they accumulate.
Is this stack suitable for women?
Yes — dosing is largely the same (adjust caffeine to bodyweight and sensitivity). Strength increases come from training quality, recovery, and consistency, regardless of gender.
Any safety tips?
Stick to recommended doses, introduce one new supplement at a time, and chat with your health professional if you have medical conditions, are pregnant, or take medications. Avoid heavy caffeine near bedtime.
Ready to Build Strength? Start with the Essentials
Dial in a consistent routine and keep your stack simple: creatine daily, enough protein, a smart pre-workout on lifting days, plus beta-alanine and HMB if they fit your situation. When you’re ready to stock up, explore these categories:
If you’re unsure where to start, get in touch — we’re happy to help you build a simple, effective stack for your goals.
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