Whether you’re hitting the gym to build muscle, improve endurance, or simply stay fit, supplements can play a pivotal role in enhancing your performance and supporting your fitness goals. While proper nutrition and consistent training are the foundation of any successful workout regimen, certain supplements can provide the extra edge you need to push your limits, recover faster, and achieve your desired results. From increasing energy and endurance to aiding in muscle repair and growth, the right supplements can make a significant difference in your workout routine. If you are putting in the work in the gym, you might as well maximize your efforts!
In this blog post, we’ll explore the best supplements to boost your workouts, their benefits, and how they can help you take your fitness journey to the next level. All of these supplements are available for 25% off through my Fullscript dispensary. As you’ll see I have a preference for Thorne products which I have used for a long time, they are quality products that work well and taste good too! However there are many other brands available through Fullscript, so browse the catalog if you have something else in mind.
1. Creatine: The Powerhouse of Performance
Creatine is one of the most well-researched and popular supplements for enhancing athletic performance. It’s a naturally occurring compound found in small amounts in foods like meat and fish, and it plays a crucial role in producing energy during high-intensity exercise.
How it helps:
- Increased Power Output: Creatine helps replenish ATP (adenosine triphosphate), the body’s primary energy source during short bursts of intense exercise, such as weightlifting, sprinting, and jumping. By boosting ATP production, creatine allows you to perform more reps, lift heavier weights, and push harder during your workouts.
- Enhanced Muscle Growth: Creatine increases water retention in muscles, making them appear fuller and larger. Additionally, it enhances protein synthesis, which promotes muscle growth over time.
- Bone Health: Creatine is known to enhance bone density and increase strength over time.
- Mental Clarity: Research has shown that creatine supplementation can help improve memory, mental clarity, and focus.
How to use it: Creatine monohydrate is the most common and effective form. A typical dosing protocol involves taking 3-5 grams per day, either before or after workouts. I personally mix it in my protein drink after workouts. I prefer this one:
2. Whey Protein: Fuel for Muscle Repair
Whey protein is one of the most popular and effective supplements for anyone looking to build muscle, recover faster, and improve workout performance. It’s a high-quality, fast-digesting protein derived from milk, making it an excellent source of essential amino acids needed for muscle growth and repair.
How it helps:
- Muscle Recovery: After intense exercise, your muscles undergo micro-tears that need to be repaired. Protein plays a key role in this repair process, and consuming whey protein post-workout provides your muscles with the necessary building blocks (amino acids) to recover efficiently.
- Lean Muscle Growth: Whey protein is rich in branched-chain amino acids (BCAAs), particularly leucine, which is known to trigger muscle protein synthesis, the process that leads to muscle growth.
How to use it: To support muscle growth and recovery, aim to consume 20-30 grams of whey protein within 30 minutes to an hour after your workout. It can also be used as a meal replacement or a snack throughout the day to meet your daily protein intake needs.
I prefer this one:
3. BCAAs: Supporting Muscle Endurance and Recovery
Branched-Chain Amino Acids (BCAAs) consist of three essential amino acids—leucine, isoleucine, and valine—that play a vital role in muscle repair, growth, and energy production. They’re called “branched-chain” because of their chemical structure and are essential because the body cannot produce them on its own, meaning they must be obtained through diet or supplementation.
How it helps:
- Reduced Muscle Soreness: BCAAs help reduce delayed-onset muscle soreness (DOMS) by decreasing muscle damage that occurs during intense exercise.
- Improved Endurance: BCAAs can be used as an energy source during prolonged exercise, helping to reduce fatigue and improve endurance.
- Muscle Preservation: BCAAs play a role in reducing muscle breakdown (catabolism), making them especially beneficial for individuals doing intense or prolonged workouts.
How to use it: BCAAs are typically taken before, during, or after workouts to improve endurance and support recovery. A typical dose ranges from 5-10 grams per day, though it can vary based on individual needs and workout intensity. I personally mix mine in my water that I drink during my workout, it’s especially refreshing on a hot day!
I prefer this one:
4. Fish Oil (Omega-3 Fatty Acids): Reducing Inflammation and Supporting Joint Health
Fish oil, which is rich in omega-3 fatty acids (EPA and DHA), is an essential supplement for promoting joint health, reducing inflammation, and supporting overall cardiovascular health.
How it helps:
- Reduced Inflammation: Omega-3s help reduce inflammation in the body, which can improve recovery and reduce muscle soreness after intense workouts.
- Joint Health: Fish oil can help support joint health and mobility, making it beneficial for athletes or individuals doing high-impact exercises.
- Improved Muscle Growth: Omega-3 fatty acids may also support muscle protein synthesis, contributing to muscle growth and recovery.
How to use it: A typical dose of fish oil ranges from 1-3 grams per day, taken with meals. Omega-3 supplements should be sourced from high-quality fish oil to ensure purity and effectiveness. This is one of my core supplements that has far-reaching benefits beyond what is listed here! I prefer this one:
5. Glutamine: Supporting Muscle Recovery and Immune Health
Glutamine is the most abundant amino acid in the body and plays a vital role in muscle recovery and immune function. While the body produces glutamine naturally, supplementation may be beneficial during periods of intense training or stress.
How it helps:
- Muscle Recovery: Glutamine helps repair muscle tissue after exercise and supports protein synthesis, reducing muscle breakdown and promoting faster recovery.
- Immune Support: Intense exercise can suppress the immune system, and glutamine helps maintain immune function, reducing the risk of illness during heavy training periods.
How to use it: A common dosage for glutamine is 5-10 grams per day, taken post-workout or before bed to support recovery. I prefer this one:
6. Curcumin: Reducing Inflammation and Supporting Recovery
Curcumin, the active compound in turmeric, is known for its powerful anti-inflammatory and antioxidant properties. It has become a popular supplement for athletes and fitness enthusiasts due to its ability to reduce inflammation, support joint health, and aid in muscle recovery.
How it helps:
- Reduced Inflammation: Intense physical activity can lead to inflammation in muscles and joints, contributing to soreness and delayed recovery. Curcumin helps reduce this inflammation by inhibiting inflammatory pathways in the body, which speeds up recovery and reduces muscle soreness (DOMS) after strenuous workouts.
- Joint Health: For those who engage in high-impact exercises, curcumin can support joint health by reducing the wear and tear on cartilage and tissues. Its anti-inflammatory properties help maintain joint flexibility, mobility, and comfort, which is crucial for preventing injuries and improving overall performance during exercise.
- Enhanced Muscle Recovery: Curcumin can aid in muscle repair by reducing oxidative stress caused by intense workouts. By reducing muscle inflammation and promoting faster recovery, it allows for less downtime between sessions and helps maintain consistent training intensity.
How to use it: Curcumin is best taken as a supplement, typically in the form of capsules or powder. For optimal absorption, curcumin should be combined with black pepper (piperine), which enhances its bioavailability. A typical dose ranges from 500 to 1,000 mg of curcumin per day, taken with meals. I prefer this one:
Conclusion: Supplementing for Success
Supplements can be a valuable tool to enhance your workouts, improve performance, and accelerate recovery. However, it’s important to remember that supplements should complement a well-rounded fitness program and a healthy diet, not replace them. By incorporating the right supplements into your routine, you can give your body the nutrients it needs to push harder, recover faster, and achieve your fitness goals.
As always, before adding any new supplement to your routine, it’s best to consult with a healthcare provider or nutritionist to ensure it aligns with your individual needs and goals. With the right approach, these supplements can be the key to unlocking your full workout potential.
Disclaimer
These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only, please consult with your medical provider before implementing anything new into your daily regimen.
