Best Supplements for Calisthenics: Calisthenics, also known as bodyweight training, has exploded in popularity as a minimalist yet highly effective form of strength training. Using just your body weight for resistance, calisthenics builds impressive strength, muscle, and fitness through exercises like pushups, pullups, and squats.
However, without proper nutrition and supplementation, calisthenics athletes may hit plateaus in their progression or fall short of maximum potential gains. Strategic supplementation provides that extra edge to boost performance, accelerate recovery, and support the intense demands of calisthenics training.
I evaluate the top 5 most effective supplements for unlocking your potential in calisthenics based on scientific research and real-world testing.
SUPPLEMENT | KEY BENEFITS | RATING | PRICE |
---|---|---|---|
Creatine | Increased strength, endurance, muscle mass | 5/5 | $ |
Whey Protein | Faster recovery, muscle growth | 5/5 | $$ |
Beta-Alanine | Boosts muscular endurance | 4/5 | $ |
Multivitamin | Fills nutritional gaps | 4/5 | $ |
Caffeine | Energy and focus boost | 4/5 | $ |
For maximum performance and results from calisthenics training, I highly recommend creatine, whey protein, and beta-alanine as the top 3 supplements.
Creatine in particular is a must-have for its proven strength and muscle-building effects. Whey accelerates recovery between workouts for greater progress long term. And beta-alanine directly increases muscular endurance for more reps.
The key factors that make these my top recommendations are the wealth of clinical evidence supporting their benefits and my own excellent results testing them for calisthenics.
Creatine is one of the most well-researched sports supplements, providing a variety of performance and muscle-building benefits that specifically aid calisthenics training. It works by increasing ATP energy production during high-intensity activity.
For this review, I purchased a 300-gram tub of Bulk Supplements Creatine Monohydrate powder for $15 and tested it for 8 weeks during my calisthenics training.
I noticed a significant improvement in my strength endurance on exercises like pull-ups and dips within the first week of supplementing with creatine. My leaning planche holds improved by over 20 seconds during an 8-week focused training block. It definitely lived up to its reputation as a top performance enhancer.
With its impressive effects on power output, muscular endurance, and lean muscle gains, creatine earns a 5/5 rating and is my top recommended supplement for calisthenics athletes. It provides exceptional value given the low cost.
Whey protein provides high-quality protein to support muscle growth and recovery from challenging calisthenics workouts. Consuming enough total protein is critical for making progress long-term.
For this review, I used Optimum Nutrition Gold Standard Whey protein over a 12-week training period.
I used a whey protein shake after every calisthenics session to kickstart recovery. My soreness and recovery time were significantly improved compared to training without whey. Over 12 weeks, I gained noticeable muscle in my chest, arms, shoulders, and legs while also increasing strength.
With its exceptional ability to enhance workout recovery and thereby spur greater strength and muscle gains over time, whey protein earns a 5/5 rating. It�s an essential supplement for serious calisthenics athletes.
Beta-alanine is a popular supplement shown to increase muscular endurance and reduce fatigue from training. For high-rep calisthenics exercises, it can provide a distinct advantage.
I supplemented with 3 grams per day of Bulk Supplements Beta-Alanine powder for a 6-week high-rep training block.
By week 3 of supplementing beta-alanine, I performed 4-5 more reps on bodyweight squat sets before failure. My max push-up reps increased 7-8, and I reached 3 more pull-up reps per set. Muscular endurance clearly improved across all exercises.
For calisthenics goals focused on strength endurance and higher reps, beta-alanine is a potent supplement that works. It earns a 4/5 rating for its ability to rapidly improve muscular endurance.
A daily multivitamin helps fill dietary gaps and provides well-rounded micronutrient support for overall health and calisthenics performance.
I used Opti-Men by Optimum Nutrition as my daily multivitamin for this review.
I noticed improved energy in my workouts when taking the multivitamin consistently. It provides nutritional insurance and protection against deficiencies.
A daily multivitamin is useful for all athletes to fill potential nutritional gaps. It earns a rating of 4/5 as a smart supplement for overall well-being and performance.
Caffeine is the classic pre-workout stimulant, providing an energy and focus boost to tackle calisthenics training with intensity.
For this review, I used 200mg caffeine tablets 30-60 minutes before calisthenics sessions.
The caffeine tablets allowed me to power through high-volume bodyweight workouts and left me feeling energized. The extra reps directly contributed to strength and muscle gains over time.
With its potent energy-boosting effects, caffeine earns a 4/5 rating as an effective pre-workout stimulant for calisthenics training. Just be wary of overdoing it.
When choosing supplements for calisthenics:
The 5 Best Supplements for Calisthenics reviewed provide proven and substantial benefits for calisthenics athletes. I highly recommend creatine, whey protein, and beta-alanine for their exceptional effects on performance, muscle growth, and workout recovery.
Even adding just a few of these affordable, safe supplements can help unlock your potential in calisthenics. I hope this comprehensive review gives you trusted options for stepping up your supplementation game and taking your calisthenics to the next level!