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Supplements for Working Out: Achieve Your Goals Faster!

Supplements for Working Out: Achieve Your Goals Faster!

Posted by Leonard Shemtob on Jul 08, 2024

Want to boost your workout performance and reach your fitness goals? This guide will show you the best supplements for working out. 

Learn about effective options for energy, muscle growth, strength, and recovery. 

Whether you're looking for a general fitness boost or a targeted athletes supplement, we have you covered.


Short Summary:

  • Discover the best supplements for enhancing performance, building muscle mass, burning body fat, and improving recovery.
  • Learn about the most effective options for pre-workout, protein supplements, natural anabolics, fat burners, BCAAs/EAAs, multivitamins, creatine, and post-workout recovery.
  • Understand how these supplements can benefit your resistance training regimen.
  • Get insights into the benefits and usage of key supplements for maximizing your fitness results.


Pre-Workout Energy Boosters

A person preparing a pre-workout energy drink with various supplements

As we prepare for a strenuous gym session, many of us turn to pre-workout supplements to fuel our energy and endurance. These sports nutrition supplements, often available in pill or powder form, are designed to provide a surge of energy and enhance exercise performance. They typically contain ingredients like caffeine and beta-alanine, which play crucial roles in boosting our workout capabilities.

Caffeine, found in many pre-workout supplements, can increase endorphin release, improve neuromuscular function, and reduce the perception of exertion during exercise. It also stimulates the nervous system, enhancing alertness and focus. This can be particularly beneficial for optimizing the function of your skeletal muscles. Nevertheless, monitoring your caffeine intake is necessary, given that the U.S. FDA advises not exceeding 400 milligrams per day.

Beta-alanine, another common ingredient, helps buffer muscles during high-intensity workouts by reducing muscle acidity, thereby enhancing performance. The recommended dosage for optimal results is 4–6 grams per day for 2–4 weeks. Incorporating beta alanine supplementation or β alanine supplementation into your pre-workout routine can further enhance endurance and reduce muscle fatigue.

While pre-workout supplements can be incredibly beneficial, they are not without potential side effects. Some individuals may experience digestive issues, irregular heartbeat, or increased blood pressure due to the stimulation of the CNS and blood vessels. Therefore, consulting with a doctor or dietitian before incorporating these supplements into your routine is highly recommended. Remember to take your pre-workout 20 minutes before exercising for the best results.

Wild Thing by Assault Labs

Wild Thing by Assault Labs

Wild Thing by Assault Labs is a pre-workout supplement that boosts energy, focus, and endurance. It contains a blend of 20+ potent ingredients designed to enhance your workout performance.

Key Ingredients:

  • Citrulline
  • Beta Alanine
  • Taurine
  • Tyrosine
  • Choline
  • Creatine Anhydrous
  • Alpha GPC
  • Agmatine Sulfate
  • Glutamine
  • Theanine
  • Norvaline
  • Theobromine
  • Cocoa Extract
  • Thinkamine
  • Huperzine A
  • Caffeine Anhydrous
  • Caffeine Citrate
  • ZumXR
  • Infinergy

Key Benefits:

  • Boosts energy and focus
  • Improves workout performance
  • Provides intense muscle pumps
  • Enhances endurance performance


Protein Supplements for Muscle Growth

A variety of protein sources including whey, soy, and casein protein

Protein is the building block of muscles, making protein supplements a staple in any fitness regimen aimed at muscle growth and weight gain. These supplements come in various forms, such as whey, casein, and soy, each offering unique benefits. Whey protein powder, derived from cow’s milk, is a complete protein containing all nine essential amino acids. It’s rapidly absorbed, making it ideal for post-workout recovery and muscle synthesis.

Casein protein, also from cow’s milk, is another complete protein but with a slower absorption rate. This slow digestion prolongs muscle protein synthesis, making it beneficial for muscle preservation, especially when consumed at night. On the other hand, soy protein, suitable for vegans or lactose-intolerant individuals, offers an intermediate absorption rate and additional antioxidants that aid in muscle mass formation.

If muscle building is your goal, prioritizing real food as your main source of protein intake before resorting to supplements is imperative. However, protein powders can be a convenient way to meet your daily protein needs, especially when you’re on the go or after an intense workout. The key is to choose high-quality protein supplements and incorporate them into a balanced diet.

Remember, the goal of using protein supplements is to support enhanced recovery and muscle gain. Whether you’re aiming to increase muscle mass, improve muscle strength, or enhance your rate of recovery, incorporating the right protein supplement can make a significant difference in achieving your fitness goals.

Bio-Active Whey by iSatori

Whey Protein Powders: Bio-Active Whey by iSatori

Bio-Active Whey by iSatori is a top choice for those looking to support the growth and repair of muscle. This whey protein powder is packed with high-quality protein and essential amino acids, including leucine, to boost recovery after intense workouts.

Key Ingredients:

Key Benefits:

  • Helps build more lean mass
  • Includes bio-active peptides to boost protein synthesis
  • Quick absorption for fast recovery
  • High in essential amino acids

Select Vegan Protein by PEScience

Plant-Based Proteins: Select Vegan Protein by PEScience

Select Vegan Protein by PEScience is perfect for those seeking a plant-based protein option. It offers a complete amino acid profile, is easy on the stomach, and is great for anyone with dairy allergies.

Key Ingredients:

  • Pea protein
  • Brown rice protein
  • Natural flavors

Key Benefits:

  • Complete protein source
  • Gentle on digestion
  • Ideal for dairy-sensitive individuals
  • Zero grams of saturated fat
  • Free of any animal proteins


Creatine for Strength and Power

Athlete lifting weights with the word 'Creatine' in the background

Recognized as one of the most well-studied and potent supplements, creatine is known for its ability to enhance strength and power in skeletal muscle cells. It works by helping the body produce adenosine triphosphate (ATP), the primary energy carrier in cells, which is crucial for produce energy for muscle contractions during high-intensity activities. As your body breaks down creatine, it increases ATP production, providing more energy for intense workouts. Naturally found in red meat and fish, creatine can also be synthesized by the body.

Creatine supplements, particularly creatine monohydrate, are known for their ability to increase muscle strength, improve workout performance, and boost muscle gain. This makes them especially beneficial for athletes engaging in power sports like bodybuilding, football, and wrestling. The recommended initial dosage to increase muscle creatine stores is 5 grams four times daily for 5–7 days. Consistent creatine supplementation can lead to significant improvements in muscle mass and strength over time.

One of the standout benefits of creatine supplements is its positive safety profile. Research indicates that creatine is safe for long-term use and can significantly enhance muscle size, strength, and performance without adverse effects. For women, creatine may also improve bone density, mood, cognition, and sleep.

Pairing creatine supplementation with your fitness regimen, particularly in combination with weight training or resistance training, can significantly help users increase muscle mass and strength. Whether you’re a seasoned athlete or just starting, creatine is a powerful ally in your quest for improved performance and muscle growth.

Jetmass Creatine by GAT Sport

JetMass by GAT

JetMass by GAT is a powerful creatine supplement designed to enhance workout performance and support muscle gain. It provides a blend of creatine and other performance-boosting ingredients.

Key Ingredients:

  • Creatine monohydrate
  • BCAAs
  • L-Glutamine
  • Beta-Alanine
  • Essential Vitamins & Minerals
  • Wazy Maize
  • Arginine
  • Taurine
  • L-Dopa

Key Benefits:

  • Increases ATP levels for more energy
  • Enhances muscle gain
  • Improves muscular strength and physical performance
  • Accelerates recovery


Natural Anabolics to Help You Gain Muscle

Natural anabolics are supplements designed to naturally enhance muscle growth, increase strength, and improve overall physical performance without the use of synthetic hormones. They work by supporting the body's natural anabolic processes, helping to increase protein synthesis and muscle hypertrophy. One highly recommended natural anabolic supplement is AnaFuse by Vital Alchemy. This product contains a potent blend of natural ingredients known for their muscle-building properties.

Research suggests that natural anabolics can significantly improve muscle growth and recovery.

These supplements offer:

  • Enhanced muscle growth
  • Increased strength
  • Improved recovery times
  • Safe and natural ingredients
  • Can be used without the need for any on cycle support or PCT

Incorporating natural anabolics into your supplement regimen can help you achieve your fitness goals more effectively, providing a safe alternative to synthetic options.

AnaFuse by Vital Alchemy

AnaFuse by Vital Alchemy

AnaFuse by Vital Alchemy is a powerful natural anabolic supplement designed to support muscle growth and strength. It features a blend of ingredients that enhance protein synthesis and recovery, making it an excellent choice for those looking to maximize their gains.

Key Ingredients:

Key Benefits:

  • Helps gain muscle and improve strength
  • Enhances protein synthesis
  • Supports faster recovery


Fat Burners for Accelerated Fat Loss & Weight Loss

Fat burners are supplements designed to help increase metabolism, boost energy levels, and promote fat loss. They can be particularly beneficial for those looking to shed excess body fat or body weight while maintaining muscle mass. One highly recommended fat burner is Alpha Lean-7 by Hard Rock Supplements. This product combines potent ingredients that work synergistically to enhance fat burning and improve overall body composition.

Research suggests that fat burners can effectively support weight loss when combined with a healthy diet and regular exercise.

These supplements offer:

  • Increased metabolism
  • Enhanced energy levels
  • Appetite suppression
  • Improved fat loss

Incorporating fat burners into your supplement routine can help accelerate your weight loss journey and improve your overall fitness results.

Alpha Lean-7 by Hard Rock Supplements

Alpha Lean-7 by Hard Rock Supplements

Alpha Lean-7 by Hard Rock Supplements is a powerful fat burner designed to support users in losing weight and enhancing energy levels. It features a blend of ingredients that work together to increase metabolism, suppress appetite, and promote fat loss, making it an excellent choice for anyone looking to get leaner and more defined.

Key Ingredients

  • Caffeine anhydrous
  • Yohimbine HCl
  • Alpha Yohimbine
  • Green Tea Extract
  • Dandelion Powder

Key Benefits

  • Increases metabolism
  • Boosts energy levels
  • Accelerates fat loss
  • Suppresses appetite
  • Improved body composition


Branched Chain Amino Acids (BCAAs)

Branched-chain amino acids (BCAAs) are vital for anyone that's serious about gaining muscle and boosting their exercise performance. Comprising leucine, isoleucine, and valine, BCAAs are three amino acids that the body cannot produce on its own. Adding BCAA supplements to your routine can notably improve your workout regimen by minimizing muscle damage, averting muscle breakdown, and boosting endurance.

BCAA supplements are particularly effective in reducing fatigue and enhancing performance during high intensity interval training and other high-intensity workouts. This makes them an excellent choice for athletes who compete on consecutive days or engage in rigorous training schedules. Additionally, research suggests that BCAA supplementation can lead to decreases in body fat and increases in lean muscle mass.

To maximize the benefits of branched-chain amino acids, they can be taken with breakfast or in small doses throughout the day. However, it’s worth noting that excessive intake of BCAAs may disrupt insulin action, potentially increasing the risk of developing type 2 diabetes. As with any supplement, moderation and informed use are key to reaping the benefits while minimizing risks.

BCAA Resurgence by Blackstone Labs

BCAA Resurgence by Blackstone Labs

BCAA Resurgence by Blackstone Labs combines BCAAs, EAAs, and nootropics for optimal muscle support, recovery, and mental focus.

Key Ingredients:

Key Benefits:

  • Aids in building muscle
  • Speeds up recovery after resistance exercise
  • Enhances mental focus
  • Reduces muscle soreness after strenuous exercise
  • Helps prevent muscle loss


Multivitamins for Nutritional Support

Especially for athletes with restrictive diets or unhealthy eating habits, multivitamins serve an important function in bridging nutritional gaps, fortifying immune function, and upkeeping overall health. Routine exercise can accelerate the turnover and loss of vitamins and minerals in the body, increasing the need for these essential nutrients.

Key micronutrients that are vital for various aspects of health include:

  • Calcium: important for bone health
  • Iron: necessary for oxygen transport
  • Zinc: essential for the repair of muscle fibers
  • Magnesium: crucial for energy metabolism

Additionally, B vitamins are important for energy production during exercise and red blood cell production. Antioxidants like vitamins C and E, beta-carotene, and selenium protect cell membranes from oxidative damage, further supporting overall health.

Athletes should focus on consuming nutrient-dense foods like:

  • fruits
  • vegetables
  • whole grains
  • nuts
  • seeds
  • lean protein sources

Many people rely on dietary supplements, such as multivitamins, to meet their vitamin and mineral needs. However, multivitamins can be a valuable supplement to fill in nutritional gaps and ensure optimal health and performance.

Myovite by Myogenix 44 Pack

Myovite by Myogenix

Myovite by Myogenix is an advanced multivitamin supplement designed specifically for athletes and fitness enthusiasts. It provides a comprehensive blend of vitamins, minerals, and performance-enhancing ingredients to support overall health, boost energy levels, and improve exercise performance.

Key Ingredients:

  • Vitamins A, C, D, E, and B-complex
  • Digestive Enzyme Blend
  • SuperGreens & Organic Mushroom Blend
  • Healthy Heart Blend
  • Performance Optimizer Blend
  • Liver Support Blend
  • Joint & Tissue Support Blend

Key Benefits:

  • Supports overall health and immune function
  • Boosts energy levels and physical performance
  • Enhances recovery after high intensity exercise
  • Improves exercise endurance and reduces muscle fatigue
  • Provides essential nutrients for optimal bodily functions


Post-Workout Recovery Aids

A person drinking chocolate milk after a workout

Post-workout recovery aids are vital for restoring glycogen stores, aiding the repair of muscle fibers, and enhancing physical performance.

Post-workout recovery aids are vital for restoring glycogen stores, aiding the repair of muscle fibers, and enhancing physical performance. After intense exercise, your body needs the right nutrients to recover effectively and prepare for the next workout.

Incorporating  post-workout recovery aids into your routine can help you recover faster, reduce muscle soreness, and improve your overall performance. It's essential to choose high-quality supplements and consult with a healthcare professional to tailor your post-workout nutrition to your specific needs and goals.

Aftershock Post-Workout by Myogenix

Aftershock Post Workout by Myogenix

Aftershock Post Workout by Myogenix is a comprehensive post-workout supplement made from milk proteins that aids in muscle repair and recovery. It includes a blend of proteins, carbohydrates, and recovery-enhancing ingredients.

Key Ingredients:

  • Whey Isolate
  • Lactose Free Whey Concentrate
  • Creatine Monohydrate
  • Creatine MagnaPower
  • Amino Acid blend (containing Glutamine, Leucine, Isoleucine, and Valine)
  • Joint Support blend (including Opti-MSM and Chondroitin)
  • Carbohydrate blend

Key Benefits:

  • Supports muscle repair
  • Enhances recovery
  • Provides a blend of fast and slow-digesting proteins

Natural Post Workout Alternative

One of the most popular post-workout recovery drinks is chocolate milk, thanks to its balanced ratio of carbohydrates to protein. This combination makes it highly effective for muscle repair and replenishing energy stores after high-intensity workouts.

Research indicates that chocolate milk provides similar or superior post-workout recovery effects compared to other sports drinks. It offers:

  • Hydration
  • Protein
  • Carbohydrates
  • Electrolytes

Making it a comprehensive recovery aid. To maximize the benefits, chocolate milk should be consumed within an hour after a workout.

For those who are lactose intolerant, soy milk combined with chocolate can be a suitable alternative, providing a comparable protein-to-carb ratio. By incorporating these post-workout recovery aids into your routine, you can enhance muscle recovery, prevent muscle breakdown, and improve overall physical performance.


Fish Oil for Reduced Inflammation

Fish oil supplements, rich in omega-3 fatty acids, are well-known for their anti-inflammatory properties. These fatty acids help control the immune system and fight joint inflammation by reducing the release of inflammatory elements from white blood cells. They also form the building blocks for prostaglandins, which regulate immune responses and combat inflammation.

In addition to their anti-inflammatory benefits, fish oil supplements can lower cholesterol and triglyceride levels, reducing the risk of heart disease and stroke in individuals with inflammatory arthritis. The presence of vitamin D in fish oil further supports calcium absorption, immune function, and inflammation reduction.

When choosing fish oil supplements, it’s important to check the saturated fat content on the label to ensure you’re getting a high-quality product.

Fish Oil by Hi-Tech Pharmaceuticals

Fish Oil by Hi-Tech Pharmaceuticals

Fish Oil by Hi-Tech Pharmaceuticals is a premium omega-3 supplement designed to support overall health and athletic performance. Omega-3 fatty acids are essential for reducing inflammation, supporting heart health, and improving joint function, which can be particularly beneficial for those who engage in regular intense workouts.

Key Ingredients:

  • EPA (Eicosapentaenoic Acid)
  • DHA (Docosahexaenoic Acid)
  • Omega-3 fatty acids

Key Benefits:

  • Reduces inflammation and muscle soreness
  • Supports heart and joint health
  • Enhances overall athletic performance


Beta-Hydroxy Beta-Methylbutyrate (HMB)

Beta-Hydroxy Beta-Methylbutyrate (HMB) is a metabolite of the amino acid leucine, known for its role in muscle protein synthesis and the repair of muscle tissue. HMB supplements have gained popularity for their ability to reduce muscle breakdown, particularly by suppressing genes and enzymes that promote muscle protein degradation. This makes HMB an excellent choice for those looking to preserve muscle mass and maintain lean body mass during periods of inactivity or bed rest, especially in older adults.

Research indicates that HMB supplementation can have the following benefits:

  • Significantly increase muscle mass in untrained individuals and older adults when combined with resistance training
  • Aid in faster exercise recovery
  • Reduce inflammatory markers

These benefits make HMB a valuable supplement for overall muscle health and performance, including the support of skeletal muscle.

A 12-week study demonstrated that taking 3 grams of HMB daily can significantly enhance both aerobic and anaerobic exercise capacity in athletes. By incorporating HMB into your supplement regimen, you can support new muscle gains, reduce muscle breakdown, and improve exercise recovery, making it a powerful tool for anyone looking to enhance their fitness journey.


Sodium Bicarbonate for Performance Enhancement

Sodium bicarbonate, commonly known as baking soda, is an alkaline salt that helps maintain pH balance in the body. During high-intensity exercises, sodium bicarbonate can buffer excess hydrogen ions, reducing muscle acidity and delaying fatigue. This buffering effect can significantly enhance endurance during activities lasting 1 to 7 minutes.

Supplementing with sodium bicarbonate can improve athletic performance by enhancing speed, power, and endurance, making it particularly beneficial for activities requiring repeated bouts of high-intensity effort. Sports like rowing, cycling, sprinting, swimming, and team sports can see significant performance boosts from sodium bicarbonate supplementation.

The optimal dosing for sodium bicarbonate is around 0.3 grams per kilogram of body weight taken 60-180 minutes before exercise. However, it’s important to note that individual factors like sex, personal tolerance, and training level can affect the benefits of supplementation. While generally safe, sodium bicarbonate may cause gastrointestinal issues like bloating and nausea in some individuals.


To Wrap Things Up

Dietary supplements can play a pivotal role in enhancing performance, supporting muscle gains, and accelerating recovery. From pre-workout energy boosters and protein supplements to post-workout recovery aids, each supplement offers unique benefits tailored to different aspects of your fitness journey.

It’s essential to make informed decisions when incorporating these supplements into your routine. Consulting with a healthcare professional, prioritizing real food sources, and understanding the science behind each supplement can help you maximize their benefits while minimizing potential risks.

By leveraging the power of these top supplements, you can boost your performance, build muscle, and achieve your fitness goals more effectively. Remember, consistency, informed choices, and a balanced approach are key to long-term success in your fitness journey.

Written and Sponsored by Leonard Shemtob

Leonard Shemtob is President of Strong Supplements. Leonard has been in the supplement space for over 20 years, specializing in fitness supplements and nutrition. Leonard appears on many podcasts, written over 100 articles about supplements and has studied nutrition, supplementation and bodybuilding. 

Leonard's articles have been published in many top publications around the web. Leonard enjoys weight training, playing basketball and yoga, and also enjoys hiking. In his free time he studies and works on improving himself. For more detailed information, visit his official blog.

Workout Supplement FAQs

The benefits of pre-workout supplements include increased energy, improved endurance, and reduced perception of exertion during workouts. However, they may also cause side effects such as digestive issues and increased blood pressure. Be mindful of these potential drawbacks.
Taking dietary supplements high in protein, such as whey and casein, after training provides essential aminos that help support muscle protein synthesis, repair, and growth.
Yes, creatine is safe for long-term use and can enhance muscle size, strength, and performance without adverse effects.

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