Making Workout Supplements Work for You

Maintaining an active lifestyle is a healthy habit that offers numerous benefits, including strengthening muscles, keeping joints limber, improving sleep quality, and enhancing mood. Many people incorporate supplements into their workout or fitness routines to boost their performance and achieve better results.

In the fitness industry, there is an array of workout supplements available, such as pre-workout powders, protein shakes, fish oils, and BCAAs. It's important to choose the right supplements and know the optimal times to take them, depending on your fitness goals.

A specific workout supplement could streamline your routine and offer health benefits if taken at strategic times throughout the day.

Best Pre-Workout Energy Supplements

Taking certain supplements before your workout can boost your energy and endurance, allowing you to start strong and maintain momentum without tiring too quickly.

Protein Powder

Protein powder is incredibly versatile and excellent for enhancing a breakfast smoothie or pre-workout shake. It's available from various sources to suit any diet, including popular whey protein, lactose-free pea protein, and isolates for fewer calories.

This nutritious powder helps fuel your body, sustaining energy during workouts without causing bloating. Post-workout, it aids in muscle strength and recovery.

Protein is essential in any fitness regimen. If you're considering just one supplement, protein powder is an excellent choice for keeping your body strong and satisfied.

When to take protein powder: Consume the recommended amount 30 minutes before or after your workout. It's also beneficial as a breakfast supplement for prolonged fullness.

Caffeine

Many pre-workout products contain caffeine, which enhances energy before exercising. Found in tea, coffee, and energy drinks, caffeine improves mental focus, reaction time, and exercise intensity, according to Jessie Anderson, a registered dietitian and sports nutritionist from Top Nutrition Coaching.

Jessie notes that workout supplements often contain higher levels of caffeine. Adhering to the FDA's recommendation of no more than 400mg/day can minimize health risks.

Be mindful of caffeine's side effects, such as jitters, and consider products with L-theanine to prevent a crash.

For those who prefer not to drink large amounts before cardio, caffeine capsules offer a convenient alternative.

When to take caffeine supplements: The effects of pre-workout powders generally begin within 20-45 minutes. Start with a small dose if you are caffeine-sensitive or explore plant-based sources.

Best Supplements to Take During Workout

Hydration is crucial during exercise. Ensure you're drinking plenty of water and listen to your body's needs, taking breaks as necessary.

BCAAs

BCAAs, or branched-chain amino acids, are essential for our bodies and serve as protein building blocks. They include three specific amino acids: valine, leucine, and isoleucine, which provide energy to muscles and may aid in recovery and fatigue reduction.

While it's beneficial to take BCAAs before or after exercise, consuming them during your workout can enhance performance and energy levels.

When to take BCAAs: Consume them early in your workout or continuously in drink form throughout your session.

Best Post-Workout Supplements

Post-workout supplements kickstart your body's recovery process, whether it's repairing muscles or reducing adrenaline levels. They help you transition from a vigorous workout to your daily activities or relaxation in the evening.

Ashwagandha

Ashwagandha, an adaptogen, is beneficial for reducing cortisol levels elevated during physical activity and promoting mental wellness by restoring healthy stress levels and enhancing mood.

Creatine

Creatine monohydrate is best taken shortly after exercising. It is praised for increasing strength, lean mass, and improving muscle structure when combined with heavy resistance training. It also supports muscle recovery, helping you return to the gym with increased vigor.

Amino Acids and Their Derivatives

Amino acids, the components of proteins, offer unique post-workout benefits. For instance, L-glutamine supports muscle growth and recovery, while N-acetyl cysteine (NAC) and L-carnitine have antioxidant properties and aid in muscle repair.

When to take amino acids: The timing varies, so consult the label for the best guidance.

Where to Buy Workout Supplements

If you're seeking reliable workout supplements, explore our extensive range tailored to meet specific fitness needs. While not essential, these supplements can enhance your workout experience by providing additional nutrients.

Be sure to explore our extensive line of workout supplements to find products that support your fitness journey.

You be well, now.

BubbForest

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

About Dr. Christopher Oseh

Christopher Oseh, MD, is a trained primary care physician with nearly a decade of clinical experience. He specializes in managing and counseling patients toward better health through positive lifestyle changes and has a proven track record in treating individuals with chronic illnesses.

Sources: 

1. Effects of Pre-Workout Supplements. Journal of International Society of Sports Nutrition. Read source
2. Effects of Protein Supplementation on Performance and Recovery. National Library of Medicine. Read source
3. Effects of BCAA Intake During Endurance Exercise. National Library of Medicine. Read source
4. Randomized Double-Blind of Ashwagandha and Stress. Read source
5. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition. Read source.