Strength & Performance: The Basics
This selection is focused on the individual training session: products used before, during, or directly around your workout. This selection is a range recommendation, not a promise of performance.
What's on this page
Creatine, pre-workout boosters, beta-alanine, and citrulline products. Creatine is a special case: it is taken daily, not just on training days; it is included here because it belongs to the training environment, not because it is only relevant then.
Proteins and gainers are not listed here, but in their own categories.
The one decision that comes before all others
Before choosing between individual products, decide with or without stimulants. After that, the range splits, and the question is almost always answered by your training time and your caffeine habits, not by the product itself.
With stimulants: Caffeine-containing boosters, typical for morning or afternoon training. Without stimulants: Pump products and caffeine-free variants, typical for evening training or if you are sensitive to caffeine. Because caffeine remains in the body for several hours, the training time is the deciding factor here more than anything else.
Creatine is in both groups because it contains no stimulants and is taken independently of the time of day. Those choosing only one product from this area usually choose this one.
Honest assessment
The biggest levers for strength and progress are training, nutrition, sleep, and consistency. What is listed here are supplements to these, not replacement solutions.
For most ingredients in this area, there are no approved health claims: not for caffeine, not for citrulline, not for beta-alanine. We therefore do not write anything about what they "do." What we can write is verifiable: amount per serving, form, standardization, and whether a label lists every ingredient individually or only provides a combined total amount.
Also, keep an eye on your total caffeine intake throughout the day; multiple caffeine-containing products add up, even if they come from different categories.
When you compare
When comparing two products, it is not the packaging that decides, but what is listed per serving: caffeine in milligrams, citrulline including ratio specifications, and whether all ingredients are disclosed individually. Details on what this amounts to can be found under pre-workout boosters; details on the specifics of creatine forms can be found under creatine.
Matching categories
Creatine · Pre-workout boosters · Amino acids (BCAA/EAA) · Proteins
The best-known is creatine (at 3 g/day) with the authorized claim on physical performance during high-intensity exercise. The foundation remains training and nutrition.
No. Start with what suits your training – often creatine and a good protein intake from natural sources – and add more as needed. A balanced diet remains the basis on which sensible recommendations really take effect. Boosters can contribute differently to perceived performance enhancement depending on their ingredients. Beta-alanine is used mainly for high-intensity efforts and can increase endurance in intense workouts by delaying fatigue.
Around 3 g of creatine daily is usual, on an ongoing basis and at any time of day; for getting started, simple recommendations are usually enough rather than many products at once. A „loading phase“ is not mandatory. For intake, a balanced diet is the basis; high-quality protein from natural sources supports muscle growth. Stick to the information on the packaging and split the amount if needed to avoid gastrointestinal discomfort.
If the booster contains caffeine, the following applies: keep an eye on the total amount of caffeine over the day and first test the intake with a smaller serving. Anyone who is caffeine-sensitive, trains late or doesn't want strong stimulation before the gym is better off reaching for caffeine-free versions. For many people starting out, that is often the more suitable choice.
On transparent ingredient lists with amounts and on the products matching your training style – whether you already train regularly or are starting at the gym for the first time. Depending on your goal, also look for suitable nutrients such as protein, amino acids and plant extracts, as well as magnesium and vitamin D to support muscle function, recovery and resilience. For products around protein or creatine, your body weight can also be a sensible reference point. Renowned brands stand for consistent quality.
Die beiden sind unterschiedlich angelegt: Kreatin wird täglich genommen, ein Booster nur an Trainingstagen und oft nicht einmal an allen. Wer beides neu ausprobiert, fängt sinnvollerweise mit einem an, um beurteilen zu können, was davon für ihn taugt.
Viele Booster enthalten bereits Kreatin. Wenn du beides nimmst, sieh in die Zutatenliste mit Mengen, damit du nicht unbeabsichtigt die doppelte Menge im Glas hast, und halte dich an die Verzehrempfehlungen beider Produkte.
Nein, nur die koffeinhaltigen Booster. Kreatin ist stimulanzienfrei und unabhängig von der Tageszeit, und daneben gibt es Pump-Produkte ohne Stimulanzien sowie koffeinfreie Varianten bekannter Booster.
Hier stehen Produkte rund um die einzelne Trainingseinheit — Kreatin, Pre-Workout Booster, Beta-Alanin und Citrullin. Proteine und Gainer stehen in ihren eigenen Kategorien, weil sie zur täglichen Grundversorgung gehören und nicht an das Training gebunden sind.
Über die Mengen je Portion, nicht über die Aufmachung: Koffein in Milligramm, Citrullin inklusive Verhältnisangabe, und ob alle Zutaten einzeln beziffert sind. Produkte mit einer Sammelposition wie proprietary blend nennen nur die Gesamtmenge der Mischung.
Das hängt vom Produkt ab. Booster sind an Trainingstage gebunden. Kreatin dagegen ist auf durchgehende tägliche Einnahme angelegt — die Verzehrempfehlung auf der Packung sagt, was für dein Produkt vorgesehen ist.