Incorporating fitness supplements can boost energy, aid endurance and support a variety of body goals. However, supplements aren’t intended to replace a well-balanced diet and should be used cautiously.
Some ingredients, like beta-alanine and caffeine, may cause a tingling sensation that can be distracting during workouts. Additionally, some products contain substances that are banned by the NCAA.
1. Pre-Workout Supplements
With more and more pre-workout products taking up shelf space at health food stores, it’s important to familiarize yourself with the ingredients and look for the best blend for your specific needs. Usually sold in proprietary blends, which obscure the exact amounts of each ingredient, many pre-workout supplements contain stimulants like caffeine, which helps improve both physical and mental performance. Some also have l-tyrosine, which enhances the production of adrenaline and norepinephrine when under stress, or l-theanine, found in tea, which increases focus, alertness and concentration.
Other common ingredients include creatine, which provides energy for your muscles, and beta-alanine, which boosts muscle endurance. Look for third-party testing from reputable organizations to confirm that the product you’re purchasing has what it says on the label.
2. Post-Workout Supplements
The best post-workout supplement will depend on your individual needs and fitness goals. For example, if you want to promote muscle growth and recovery, consider taking a protein powder with added leucine like Jacked Factory Build XT. This product also contains a blend of functional mushrooms including cordyceps, reishi, and lion’s mane that may enhance your performance and reduce fatigue so you can hit the gym harder for longer.
On the other hand, if you are seeking to recover after your workout, look for a post-workout supplement with amino acids and carbohydrates, and possibly vitamins and minerals. Many anecdotal reports note reduced muscle soreness and better workouts after taking a post-workout supplement designed to help your muscles repair the small tears caused by intense physical activity.
3. Carbohydrate Supplements
Carbohydrate supplements are essential for bodybuilders and athletes to get a good energy source before and during workouts. Whether in powder or gel form, they are easily assimilated and can give you an instant energy boost. These supplements also help replenish glycogen stores that are drained during training sessions and promote muscle growth.
They are usually high-glycemic carbs such as dextrose, maltodextrin or waxy maize starch. These are absorbed quickly into the bloodstream and cause a rapid insulin spike. They are best taken immediately before, during and after training.
Choose carbohydrate supplements that are third-party tested for purity and safety. This ensures that the product contains only safe ingredients and is free of harmful contaminants. This is especially important because the FDA does not regulate dietary supplements.
4. Protein Supplements
Protein supplements, particularly whey protein, are often used by bodybuilders and strength athletes to promote muscle mass and improve performance. In fact, some research suggests that consuming a high-protein supplement before and after training may enhance gains in strength.
However, if you eat a diet rich in protein-rich foods like meat, fish, dairy, and eggs, you may not need to rely on shakes to reach your protein goals. As you browse the supplement aisle, look for third-party certification, simple ingredient lists free of botanical ingredients or proprietary blends, and a clear protein provision. Also, check whether the product is a concentrate or isolate—an isolate powder will digest and absorb faster than a concentrate. This can help you reach your workout goals faster. Lastly, check the label for a range of vitamins and minerals.
5. Vitamins & Minerals
Vitamins and minerals are required by the body to function properly. They help to promote healthy cell growth, support metabolism, regulate blood pressure and more. While a well-balanced diet is the best way to meet your vitamin and mineral needs, intense exercise may increase the demand for certain vitamins and minerals. A registered dietitian can help determine nutrient needs and recommend supplements accordingly.
Vitamins are organic substances and include vitamins A, C, D, E and K; and the B vitamins (thiamin, riboflavin, niacin, vitamin B6, vitamin B12). Minerals, on the other hand, are inorganic substances found in food and the earth. The body requires “macro” and “trace” minerals, with macrominerals being those needed in larger amounts (greater than 100 milligrams). Examples of macrominerals are calcium, phosphorus, potassium and sodium, while trace minerals include zinc, iodine, copper, selenium and iron.