Sam Sulek’s popularity has skyrocketed on YouTube and social media thanks to his intense workouts, transparency in his training, and his rational take on the fitness community.
Recently winning his pro IFBB pro card, many people are wondering, “What supplements does Sam take?” Luckily for us, he’s extremely open and has mentioned his suggestions in numerous social media posts.
This article is putting his favorite workout supplements together and breaking down their use, and whether you should take them.
Key Points You Need To Know!
Sam Sulek is a successful Pro Bodybuilder who has a massive following online.
Sam is very open on his training vlogs, explaining his training and nutrition.
For his workouts, Sam takes creatine, pre-workouts, and electrolytes
For his general health, Sam takes a multivitamin and fish oil.
Sam Sulek’s Most Recommended Workout Supplements
This article will jump right into Sam’s favorite supplements. We compiled this incomplete list from various posts and videos on social media where Sam either recommends these or is asked about the supplements he uses.
If you went to Sam’s house and looked through his cabinets, here are the workout supplements you’d probably find.
Creatine
By far, creatine is the number one supplement that Sam suggests lifters take. This isn’t that surprising, as it’s generally the number one workout supplement suggested by all athletes and sports researchers.
Creatine monohydrate has three things that make it a must for Sam and any athlete wanting to improve their performance;
Most Researched! Creatine is the most studied training supplement on the market.
Effective! Creatine is the most effective workout supplement.
Cheap! A quality creatine monohydrate is also one of the cheapest.
Creatine has become so popular for its benefits that it’s reaching the ranks of protein powder in that it just works.
Benefits of Creatine for Bodybuilders and Muscle Mass
1. Increases strength and power output. Creatine helps replenish ATP, the primary energy source for high-intensity movements. This allows lifters to produce greater force during heavy sets and explosive exercises.
2. Improves muscle growth. Creatine increases the muscles’ phosphocreatine stores and cellular hydration, both of which support muscle hypertrophy and training performance.
3. Increases training volume. Because creatine improves short-duration energy production, lifters can often perform more reps or additional sets before fatigue sets in.
4. Improves recovery between sets. Faster ATP regeneration can help reduce fatigue between high-intensity efforts, allowing for better performance across multiple sets.
5. Supports cognitive and neurological function. Creatine may also support brain energy metabolism, helping maintain mental performance during intense training or dieting phases.
Typical Dosage Used
Maintenance phase: 3–5 grams per day
Optional loading phase: 20 grams per day for 5–7 days
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Pre-Workouts
Like most bodybuilders, Sam is a fan of taking a quality pre-workout before his workouts. It can serve several purposes, such as motivation, focus, or providing energy during the workout.
In terms of performance enhancement, caffeine is often believed to be the more effective ingredient (Guest et al., 2021).
Benefits of Pre-Workout Supplements for Bodybuilders
1. Increases energy and alertness. Most pre-workout formulas contain caffeine, which stimulates the central nervous system and can improve focus and workout intensity.
2. Improves training performance. Ingredients such as caffeine and beta-alanine can help delay fatigue and increase overall training output (Alkhatib et al., 2020).
3. Enhances mental focus. Pre-workout supplements often include nootropics and ingredients that support concentration and motivation during demanding training sessions.
4. Supports endurance. Certain ingredients may improve fatigue resistance, allowing athletes to sustain higher intensity throughout a workout.
5. Boosts motivation and drive. Many lifters find that pre-workouts help them mentally prepare for intense training sessions.
Typical Dosage Used
Caffeine dose: 150–300 mg of caffeine
Usually, it takes 30 minutes before training.
Start with a half-dose with new pre-workouts.
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Nitric Oxide Supplements (L-Citruline, Beet Root, etc.)
In addition to pre-workouts, Sam also mentions he likes using nitric oxide supplements before training sessions. Nitric Oxide boosters increase blood circulation, which can provide greater pumps and endurance (Antonio et al., 2024).
Many pre-workouts contain nitric oxide compounds, such as L-citrulline, while you can also take stand-alone products, such as Beet Root, one of the more popular nitrates.
Benefits of Nitric Oxide Supplements for Bodybuilders
1. Improves blood flow. Nitric oxide boosters help widen blood vessels, increasing circulation and oxygen delivery to working muscles.
2. Enhances muscle pumps. Increased blood flow can improve the feeling of muscular fullness during training.
3. May improve endurance. Greater oxygen delivery can help support longer and more productive training sessions.
4. Supports nutrient delivery. Improved circulation may help deliver amino acids, glucose, and other nutrients to muscles during and after exercise.
5. Reduces fatigue. Some nitric oxide precursors may help reduce fatigue during intense training.
Typical Dosage Used
L-Citruline Malate- 6–8 grams
Nitrates: 500–1000 mg
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Multivitamins
Multivitamins can create a lot of debate concerning their usefulness. Like Sam, we believe most lifters could benefit from them.
They’re not 100% necessary, and you can technically get all your vitamins from food. However, we don’t live in an idealistic world, and most people’s diets aren’t ideal.
Having a quality multivitamin simply acts as insurance. With that said, you can simply take a half-dose.
Benefits of Multivitamins for Bodybuilders
1. Supports overall nutrient intake. Multivitamins help fill potential gaps in micronutrient intake, especially during intense training or dieting phases.
2. Supports energy metabolism. Vitamins, such as the B-complex, play a key role in converting food into usable energy.
3. Supports immune function. Intense training can stress the immune system, and adequate vitamin intake helps maintain immune health.
4. Supports bone health. Nutrients like vitamin D, magnesium, and calcium contribute to bone density and structural strength.
5. Supports recovery and cellular function. Many vitamins and minerals are involved in tissue repair, antioxidant defense, and metabolic processes.
Typical Dosage Used
Different multivitamins have different protocols.
Some athletes may take half a dose.
Fish OIl
Fish oil is one of the non-performance supplements that Sam Sulek takes to support his overall health and wellness. However, while generally not associated with improvements in the gym, some newer research suggests it can play a role.
Benefits of Fish Oil For Body Builders And Muscle Mass
1. Reduces inflammation and improves recovery. Heavy resistance training creates muscle damage and inflammation. Omega-3s can help moderate excessive inflammation, which may improve recovery between workouts and reduce soreness (Jäger et al., 2025; Jouris et al., 2011). This can allow lifters to maintain higher training frequency and performance.
2. Supports joint and connective tissue health. Bodybuilders place significant stress on joints, tendons, and ligaments. Fish oil may help improve joint comfort and lubrication, making heavy training more sustainable over time.
3. May improve muscle protein synthesis. Some research suggests omega-3 fatty acids can increase the sensitivity of muscle cells to anabolic signals, meaning protein and amino acids may stimulate muscle protein synthesis more effectively.
4. Supports cardiovascular health. Bodybuilders often consume large amounts of calories and protein. Omega-3s help support heart health by improving lipid profiles, lowering triglycerides, and supporting blood vessel function (Abdelhamid et al., 2020).
5. May improve insulin sensitivity. Omega-3s may help support glucose metabolism and insulin sensitivity, which can improve nutrient partitioning—how effectively calories are directed toward muscle rather than fat storage.
6. Brain and mood support. Hard training and dieting can affect mood and mental fatigue. Omega-3s support brain health and cognitive function, which may help maintain focus and motivation during demanding training phases.
Typical Dosage Used
Aim for roughly 1–3 grams of combined EPA + DHA per day.
Needs can vary depending on diet and fish intake.
Electrolytes
When people think of electrolytes, they usually think of endurance athletes. Makes sense as they sweat a lot.
However, if you’re training hard and sweating a lot, you might want to think about a simple electrolyte drink as well. Sam made a funny observation, speaking about guys walking around with a gallon of water.
Nothing wrong with that, but if you need to drink a gallon of water, you need some electrolytes.
Benefits of Electrolytes for Bodybuilders and Muscle Performance
1. Supports hydration. Electrolytes such as sodium, potassium, and magnesium help regulate fluid balance in the body, which is essential for maintaining performance during training.
2. Improves muscle contractions. Proper electrolyte balance is necessary for nerve signaling and muscle contractions, both of which are critical for strength training (Jones et al., 2008).
3. Reduces muscle cramps. Electrolyte imbalances can increase the risk of cramping during intense training sessions or when sweating heavily.
4. Supports endurance and performance. Maintaining electrolyte balance helps sustain performance during long workouts, conditioning sessions, or high-volume training (Lorenzo et al., 2019)
5. Replaces minerals lost through sweat. Heavy training sessions can result in significant electrolyte loss, especially sodium, which should be replenished for optimal recovery.
Typical Dosage Used
300–800 mg of sodium per liter of water
Potassium and Magnesium in addition.
Recap: Sam Sulek’s Supplement Regime
We can’t promise you’re going to win your Pro card and walk at the Arnold Classic, but the supplements that Sam uses aren’t just marketing. All of them have evidence of their effectiveness, both in the lab and in the gym.
If you’re looking to support your workout routine, go check out our supplement store. It has all of the above supplements plus more!
FAQ: What Workout Supplements Does Sam Sulek Use?
1. What supplements does Sam Sulek take for workouts?
Sam Sulek commonly uses creatine, pre-workout supplements, nitric oxide boosters (like L-citrulline or beetroot), and electrolytes to support his training. These supplements help improve strength, energy, muscle pumps, and hydration during high-intensity workouts.
2. Does Sam Sulek take creatine?
Yes, Sam Sulek frequently recommends creatine monohydrate as his top supplement. It’s widely used to increase strength, improve training performance, and support muscle growth by enhancing ATP production during high-intensity exercise.
3. What pre-workout does Sam Sulek use?
Sam Sulek uses pre-workout supplements primarily for caffeine and focus, which help increase energy, alertness, and training intensity. Most effective pre-workouts contain 150–300 mg of caffeine and are taken about 30 minutes before training.
4. Does Sam Sulek use supplements for overall health?
Yes, in addition to workout supplements, Sam Sulek also takes multivitamins and fish oil. These support general health, including immune function, joint health, recovery, and overall nutrient intake.
5. Do you need the same supplements as Sam Sulek to build muscle?
No, you don’t need supplements to build muscle, but they can help. Supplements like creatine, caffeine, and electrolytes can improve performance and recovery, making it easier to train harder and more consistently over time.
References
Abdelhamid AS, Brown TJ, Brainard JS, et al. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2020;(3): CD003177. doi:10.1002/14651858.CD003177.pub5. https://doi.org/10.1002/14651858.CD003177.pub5
Alkhatib, A., Hsieh, M. J., Kuo, C. H., & Hou, C. W. (2020). Caffeine Optimizes HIIT Benefits on Obesity-associated Metabolic Adversity in Women. Medicine and science in sports and exercise, 52(8), 1793–1800. https://doi.org/10.1249/MSS.0000000000002311
Antonio, J., Candow, D.G., Forbes, S.C. et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?. J Int Soc Sports Nutr 18, 13 (2021). https://doi.org/10.1186/s12970-021-00412-w
Antonio J, Pereira F, Curtis J, Rojas J, Evans C. The Top 5 Can’t-Miss Sport Supplements. Nutrients. 2024;16(19):3247. Published 2024 Sep 26. doi:10.3390/nu16193247
Collado-Mateo, D., Lavín-Pérez, A. M., Merellano-Navarro, E., & Coso, J. D. (2020). Effect of Acute Caffeine Intake on the Fat Oxidation Rate during Exercise: A Systematic Review and Meta-Analysis. Nutrients, 12(12), 3603. https://doi.org/10.3390/nu12123603
Guest, N. S., et al. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4
Jäger, R., et al., (2025). International Society of Sports Nutrition Position Stand: Long-Chain Omega-3 Polyunsaturated Fatty Acids. Journal of the International Society of Sports Nutrition, 22(1), 2441775. https://doi.org/10.1080/15502783.2024.2441775
Jouris, K. B., McDaniel, J. L., & Weiss, E. P. (2011). The Effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise. Journal of sports science & medicine, 10(3), 432–438. https://pubmed.ncbi.nlm.nih.gov/24150614/
Jones, L. C., Cleary, M. A., Lopez, R. M., Zuri, R. E., & Lopez, R. (2008). Active Dehydration Impairs Upper and Lower Body Anaerobic Muscular Power. Journal of Strength and Conditioning Research, 22(2), 455–463. https://doi.org/10.1519/jsc.0b013e3181635ba5
Kreider, R.B., Kalman, D.S., Antonio, J. et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14, 18 (2017). https://doi.org/10.1186/s12970-017-0173-z
Lorenzo, I., Serra-Prat, M., & Yébenes, J. C. (2019). The Role of Water Homeostasis in Muscle Function and Frailty: A Review. Nutrients, 11(8). https://doi.org/10.3390/nu11081857
Sawka, M. N., Cheuvront, S. N., & Kenefick, R. W. (2015). Hypohydration and Human Performance: Impact of Environment and Physiological Mechanisms. Sports Medicine, 45(S1), 51–60. https://doi.org/10.1007/s40279-015-0395-7
Smith, A. E., Fukuda, D. H., Kendall, K. L., & Stout, J. R. (2010). The effects of a pre-workout supplement containing caffeine, creatine, and amino acids during three weeks of high-intensity exercise on aerobic and anaerobic performance. Journal of the International Society of Sports Nutrition, 7(1). https://doi.org/10.1186/1550-2783-7-10
Smith GI, Atherton P, Reeds DN, et al. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women. Clin Sci (Lond). 2011;121(6):267-278. doi:10.1042/CS20100597. https://doi.org/10.1042/CS20100597
