The Essential Guide to Workout Supplements in 2021

While getting all of your nutrients and energy from whole food options is ideal, I’m not naive to think that people aren’t looking for workout supplements to fill in the gaps. With so many brands and products on the market, it’s difficult to decipher what is legit and what is bogus. For that reason, I’m putting together a list of workout supplements that you should consider — based on science.

What Are Workout Supplements?

Workout supplements are dietary products designed to support and enhance various aspects of physical performance, exercise, and recovery. These supplements typically contain a combination of vitamins, minerals, amino acids, herbs, and other bioactive compounds that are intended to provide specific benefits to individuals engaged in regular physical activity, such as athletes, bodybuilders, and fitness enthusiasts.

There are several categories of workout supplements, each targeting different aspects of exercise and fitness:

Protein Supplements: Protein is essential for muscle repair and growth. Protein supplements, often derived from sources like whey, casein, soy, or plant-based proteins, provide a convenient way to increase protein intake, especially for those who have difficulty meeting their protein requirements through whole foods alone.
Creatine Supplements: Creatine is a naturally occurring compound in the body that helps provide energy during short bursts of intense physical activity. Creatine supplements aim to increase the body’s creatine stores, potentially improving strength and power output.
Pre-Workout Supplements: These supplements are taken before workouts to provide an energy boost, enhance focus, and improve exercise performance. They often contain ingredients like caffeine, amino acids, and nitric oxide precursors.
Branched-Chain Amino Acids (BCAAs): BCAAs, including leucine, isoleucine, and valine, are essential amino acids that can be used by muscles for energy during exercise. BCAA supplements are often used to reduce muscle breakdown during intense workouts and support recovery.
Post-Workout Recovery Supplements: These supplements are designed to aid in muscle recovery and replenish glycogen stores after exercise. They may contain a combination of protein, carbohydrates, and electrolytes.
Fat Burners: Fat burner supplements are formulated to help increase metabolism and promote fat loss. They often contain ingredients like caffeine, green tea extract, and thermogenic compounds.
Vitamins and Minerals: Some supplements provide additional vitamins and minerals that are important for overall health and may be necessary for individuals with increased physical activity levels.
Testosterone Boosters: These supplements claim to increase testosterone levels, which can influence muscle growth and performance. However, their effectiveness and safety are often debated.

It’s important to note that while some workout supplements may have potential benefits, they are not a substitute for a balanced diet and proper training. Moreover, the efficacy and safety of different supplements can vary, and not all products on the market have been thoroughly tested or regulated by health authorities.

Before incorporating any workout supplement into your routine, it’s recommended to consult with a healthcare professional or a registered dietitian. They can help determine whether a specific supplement is appropriate for your individual goals, health status, and dietary needs.

Who Needs Workout Supplements?

Workout supplements are not necessary for everyone, and whether or not someone needs them depends on their individual goals, dietary habits, and overall health. Here are some scenarios where workout supplements might be considered:

Athletes and Highly Active Individuals: People who engage in intense and frequent physical activity, such as athletes, bodybuilders, and those training for competitive events, may have higher nutrient requirements. Supplements like protein powders and amino acids can help meet increased protein needs, while other supplements like creatine and BCAAs might support performance and recovery.
Individuals with Limited Dietary Options: Some people, especially those with dietary restrictions, allergies, or preferences (e.g., vegetarians or vegans), might find it challenging to get all the necessary nutrients solely from food sources. In such cases, certain supplements can help bridge nutritional gaps.
Those with Specific Goals: People with specific fitness or body composition goals might consider supplements that align with those objectives. For example, someone aiming to build muscle mass might benefit from protein and creatine supplements, while someone focused on fat loss might consider supplements with ingredients that support metabolism.
Post-Workout Recovery: If your workouts are particularly strenuous, you may consider supplements that aid in post-workout recovery. These supplements can help replenish glycogen stores, repair muscle tissue, and reduce muscle soreness.
Older Adults: Older individuals might have different nutrient requirements due to changes in metabolism and nutrient absorption. In some cases, supplements that provide essential vitamins and minerals can help meet these needs.
Those with Medical Conditions: Certain medical conditions may lead to increased nutrient requirements. For example, individuals with specific deficiencies, chronic diseases, or conditions affecting nutrient absorption might benefit from targeted supplements prescribed by healthcare professionals.

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What Are Common Workout Supplements?

There are several common workout supplements that individuals often consider to enhance their exercise performance, recovery, and overall fitness goals. Here are some of the most commonly used workout supplements:

Protein Supplements: These supplements provide a convenient way to increase protein intake, which is essential for muscle repair and growth. They come in various forms, including whey protein, casein protein, plant-based protein (such as pea, rice, or soy protein), and blends.
Creatine: Creatine is a naturally occurring compound in the body that helps supply energy during short bursts of intense physical activity. Creatine supplements aim to increase creatine levels in the muscles, potentially improving strength and power output.
Pre-Workout Supplements: These supplements are taken before workouts to boost energy, focus, and exercise performance. They often contain ingredients like caffeine, beta-alanine, branched-chain amino acids (BCAAs), and nitric oxide precursors.
Branched-Chain Amino Acids (BCAAs): BCAAs are a group of three essential amino acids—leucine, isoleucine, and valine. BCAA supplements are commonly used to reduce muscle breakdown during exercise and support recovery.
Post-Workout Recovery Supplements: These supplements are designed to aid in muscle recovery by providing a combination of protein, carbohydrates, and sometimes electrolytes. They help replenish glycogen stores and support muscle repair after intense workouts.
Beta-Alanine: Beta-alanine is an amino acid that is believed to enhance endurance and reduce muscle fatigue by buffering against the buildup of lactic acid during exercise.
L-Glutamine: Glutamine is an amino acid that is thought to support immune function and recovery by replenishing the body’s glutamine stores that can become depleted during intense training.
Fish Oil: Fish oil supplements, rich in omega-3 fatty acids, may have anti-inflammatory properties and could potentially benefit heart health and joint function.
Multivitamins and Minerals: While not specific to workouts, multivitamin and mineral supplements can help fill nutritional gaps, especially for individuals with increased physical activity levels.
Caffeine: Caffeine is a natural stimulant found in coffee, tea, and some pre-workout supplements. It can enhance energy, focus, and exercise performance.
Nitric Oxide Boosters: These supplements aim to increase nitric oxide levels in the body, which may enhance blood flow and nutrient delivery to muscles during exercise.
ZMA: ZMA is a combination of zinc, magnesium, and vitamin B6. It is marketed to support muscle recovery and improve sleep quality.
HMB (Beta-Hydroxy Beta-Methylbutyrate): HMB is a metabolite of the amino acid leucine. It’s often used to support muscle recovery and limit muscle breakdown, especially during periods of intense training.

How Do I Know I’m Getting Beneficial Workout Supplements?

To be honest, unless you do your homework, you won’t know. There is so much hype out there that it’s difficult to see your way through the BS and the scientifically-backed workout supplements. A general rule of thumb should always be if it sounds too good to be true, it probably is.

I remember about a decade ago, brands would market and publish copy that said things like, “1,000% increase in strength the first dose” and “add five pounds of muscle the first week.” It was as if the product was pure witchcraft.

They might as well say each purchase comes with a free unicorn. Thankfully, consumers have become more educated on workout supplements, but there are still some products out there being used that are junk. We will actually touch on that subject next to help prevent you from throwing your money away.

First, What Supplements Are Bunk and Should Be Avoided?

One of the worst scams out there is fat burners. Do they work? Marginally at best. Why is that? Most fat burners include diuretics (we’ll touch on this next) which literally pull water from your body so that you see the scale move.

Now, there are some fat burners out there that increase metabolism, but unless you do your part by exercising, engaging in cardio, and cleaning up your diet, you won’t see much of a difference at all.

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