If you’re looking for an extra edge in the weight room, supplements could help you get there.

Of course, with so many supplements out there, it’s important to understand which ones to pick up and which to pass up.

Obtaining the right nutrients from food is essential in maximizing workout efforts. But, if you already have a solid diet plan and exercise routine, supplementation can provide additional benefits.

One of the most popular supplements is whey protein powder. Whey protein is digested quickly into amino acids, which help repair micro-tears in muscle tissue. You can get whey from dairy foods, but whey protein powder might be a cheaper and more convenient option for students on a tight budget.

Another amino acid supplement is branched-chain amino acids, which can reduce post-exercise soreness.

“The reason you have muscle soreness is because of the intensity of the exercise; [it] actually increases oxidative damage … [thus] increasing inflammation,” said Judith Lukaszuk, associate professor of nutrition and dietetics. “If you take 10 grams in the morning and 10 grams in the evening of branched-chain amino acids, they seem to decrease inflammation.”

You can get branched-chain amino acids from whey protein powder, but you can also purchase the powdered branched-chain supplement by itself — which might be favorable for people watching their calorie intake, as those amino acids by themselves provide very little calories.

Creatine is another well-known supplement, which you can take in powder or pill form. It’s also produced by the body and found naturally in foods like meat and fish.

Creatine helps provide energy to muscles when they don’t have adequate oxygen to get energy from carbohydrates. Supplementation of 2 to 5 grams of creatine per day is particularly useful for individuals who engage in weight lifting or high-intensity exercises like sprints.

Similar to creatine, caffeine has also been shown to have ergogenic effects. But caffeine is primarily useful for moderate-intensity exercises. It indirectly stimulates the release of fatty acids into the blood for energy, delaying the use of glycogen, the stored energy in muscles. Theoretically, using fat for energy rather than glycogen would increase an individual’s exercise endurance.

Now, before you start gulping down mugs of coffee before workouts, consider a few caveats: First, only aerobic activities can use fat for energy. Second, if you’re already a heavy coffee drinker, ergogenic effects might be limited or nonexistent. Safety of supplements gets a little sketchy beyond creatine, caffeine and basic macronutrient supplements.

“Ninety-five percent of the supplements out there do not have research from outside companies other than themselves,” said Patrick Caulfield, certified personal trainer at the Recreation Center. “You’ll see claims on all these labels that say, ‘Oh, it’s going to get you to gain 20 pounds of muscle in this certain time,’ when there’s not proof behind that — it’s just your company saying that.”

Creatine, caffeine and macronutrient supplements are safe and effective when used correctly. If you’re looking beyond those, make sure you research before you pop a pill.