Is it true that there are ingredients that improve squat performance? It’s important to note that there is no dietary supplement that has been shown to directly improve squat performance. Well, maybe one. Squat strength and endurance are primarily influenced by factors such as genetics, training status, rest, diet, and training emphasis.
There are several dietary supplements that may help support overall muscle and strength development, which could potentially improve squat performance. In other words, there is no data linking a supplement to the performance results of a specific exercise. However, when certain supplements are combined with obvious factors such as diet, rest, and certain training modalities they can and do contribute to an environment in which exercise performance can and is affected.
Some examples include:
- Protein supplements
- Branched-chain amino acids (BCAAs)
- Citrulline malate
- Nitric oxide boosters
- Beta-hydroxy beta-methylbutyrate (HMB)
- HMB and arginine
- Testosterone boosters
Now, if there is one ingredient from the above list that can have an impact on anaerobic output, it is creatine. Individuals that supplement with creatine regularly report an increase in both total weight lifted for one or two repetitions as well as the ability to perform more repetitions with more weight.
Another ingredient that may also impact training performance is beta-alanine, known to buffer the build-up of lactic acid resulting in the ability to squeeze out more repetitions.
It’s important to note that the effectiveness of these supplements may vary from person to person and one should always consult their healthcare practitioner prior to starting any supplement program.