The 3 Best Supplements for Strength Training (That Are Actually Safe and Backed by Science)
Why Supplements Feel So Confusing
Ever walk into a supplement aisle and feel like you need a chemistry degree just to pick a protein?
You’re not alone.
The supplement industry in the U.S. is largely unregulated — meaning companies don’t need FDA approval to sell you something that looks legit. They load up products with confusing chemistry terms and sprinkle in exotic ingredients in micro doses (like 1 mg of broccoli powder) just to slap “superfood blend” on the label.
It’s smoke and mirrors. And it's on purpose.
A lot of products are designed to sound healthy rather than actually do anything.
At Skybound Fitness, we’re here to cut through the noise. We don’t push trendy fat burners or neon-colored powders that make you jittery for 15 minutes and crash for 3 hours. Instead, we focus on the stuff that actually works, is safe, and supports a smart training plan.
And while real food should always be your foundation, a few key supplements can help you stay consistent — especially when life gets busy and your recovery needs to be on point.
Before You Supplement: What You Actually Need First
Let’s be honest — no supplement will fix:
Skipping sleep 4 nights a week
Surviving off takeout
Lifting sometimes
Living in stress with no recovery
Supplements are like seasoning. Not the whole meal.
They’re here to support the last 10–20% of your routine — not replace the basics. And if you don’t have the basics? Start there.
But once you’ve got some momentum, these 3 are what we recommend most often:
Creatine Monohydrate
Protein Powder
Magnesium (Glycinate or Citrate)
Let’s break it down.
💥 #1: Creatine Monohydrate
What it is: A naturally occurring compound found in meat and fish that helps your body produce energy quickly during high-intensity efforts.
Why it works: Creatine increases strength, boosts performance, and helps you build more lean muscle over time. It’s been studied for decades and is one of the most effective (and safest) supplements available.
Bonus: It’s not just for bros. Creatine is now being studied for cognitive benefits, aging-related muscle loss (sarcopenia), and even mood improvement. We even wrote an article about it that you can read here.
How to take it:
→ 3–5g per day, no loading phase necessary
→ Mix with water, protein shakes, or even coffee
Safety: Despite myths, creatine is not linked to kidney issues in healthy people, nor does it cause hair loss. Look for NSF Certified products to be sure.
Our pick: Thorne Creatine (Third-party tested, clean formulation)
🥩 #2: Protein Powder
Getting enough protein is critical for recovery, strength, and building lean muscle. Most people don’t even come close.
While whole foods are best, life isn’t always perfectly scheduled. That’s where protein powder saves the day.
Scenario:
You get home late. You’re exhausted. You still have to feed the family.
Enter the protein shake. One scoop and a cup of milk = 30g+ of fast, high-quality protein.
How much protein do you need?
→ Most active adults should aim for 100–150g/day
→ Split across 3–5 meals, this makes protein powder a strategic time-saver
How to choose:
Look for 20–25g of protein per serving
Low in sugar
3rd-party tested for safety
Minimal, clean ingredients
Our picks:
🌙 #3: Magnesium (Glycinate or Citrate)
Magnesium plays a quiet but critical role in your body — from muscle function to sleep to stress regulation.
The problem? Most of us are low in it.
Especially if you’re active, training hard, or under stress, you might benefit from a gentle magnesium supplement.
Benefits:
Better muscle recovery
Fewer cramps
Improved sleep quality
Lower anxiety and cortisol levels
Best forms:
Magnesium Glycinate – best for sleep, gentle on stomach
Magnesium Citrate – helps with digestion and regularity
Our pick: Pure Encapsulations Magnesium Glycinate
🧃 What You Don’t Need (Yet)
These might look cool, but they’re overhyped if you’re training 3x/week and trying to build consistency:
BCAAs (you already get these in protein)
Fat burners (often packed with stimulants and junk)
Pre-workouts with 300mg+ caffeine (just drink a coffee)
Detox teas, testosterone boosters, or anything that uses the word “shred” in neon font
Skybound take: Don’t waste your money on shiny objects. Master the basics first.
🧠 Want to Know Where You’re Missing Gaps?
We built the Skybound Health Score Quiz to help you figure out where your blind spots are.
Whether it’s nutrition, strength, recovery, or lifestyle — it only takes 5 minutes and gives you actual steps you can use today.
