Yes, creatine does “something” for your gains . But what about other strength supplements? You shouldn’t expect too much from beta-alanine and citrulline, according to two new studies.

PRE-WORKOUTS

Beta-alanine and citrulline (malate) are substances often found in pre-workout supplements. However, it’s actually better to buy them separately, as the doses in pre-workouts are often too low.

The question, however, is whether beta-alanine and citrulline can actually help you with strength training and therefore with muscle growth. The latest studies suggest they cannot.

BETA-ALANINE

A new meta-analysis of seven studies shows that beta-alanine supplementation on top of creatine supplementation does not produce additional strength or better body composition.

CITRULLINE

Another new study shows that neither 8 grams of L-citrulline nor 12 grams of L-citrulline DL-malate significantly improves body composition or 1RM strength gains compared to a placebo in strength-trained men.

CONCLUSION

Are beta-alanine and citrulline now useless? Not really. In the respective articles, we discuss the other existing studies and the expert opinion, which is a bit more nuanced.

However, we recommend that you don’t spend too much time or money on strength supplements. Make sure you train close to failure, use progressive overload, and consume sufficient protein. This should be sufficient for consistent muscle growth.

If you really think you need an extra boost, use creatine. Not meeting your protein quota? Then use (whey) protein powder.

All other supplements for bodybuilders and powerlifters probably do little to nothing.