Which Workout Supplements Should I Take?

Physical activity can be taxing on the body, and fitness routines are crucial for maintaining a healthy lifestyle. Naturally, maximizing the benefits from your workout routines is desirable.

However, the world of workout supplements is vast, with many options offering minimal benefits or containing excessive sugar. If you’re seeking clear guidance on supplements to take for your exercise routine, our experts have some science-backed recommendations for you.

Why Take Workout Supplements?

The reasons for taking workout supplements vary depending on your fitness goals. Some use them to help build and maintain muscle, while others seek a boost in energy during their workouts. Supplements also play a crucial role in recovery, aiding the body’s rest and recuperation processes.

In essence, workout supplements are typically consumed before, during, or after exercise to enhance the results of your efforts. While it's perfectly fine to exclude supplements from your regimen, incorporating these nutrients can significantly enhance the value derived from your workouts.

Research has indicated that certain supplements, such as caffeine and creatine, tend to be more effective than others. Therefore, it's beneficial to look for ingredients that have scientific support to aid your fitness journey.

Best Reasons to Take Workout Supplements:

• Muscle gains and maintenance
• Sustained energy
• Muscle recovery
• Weight loss and management

Types of Workout Supplements

Workout supplements vary significantly. It’s crucial to identify your fitness goals to ensure that your supplement regimen aligns with your needs and helps drive you toward your objectives. You may also consider combining supplements, such as protein and creatine, to enhance muscle growth and retention.

Muscle Growth and Maintenance Supplements

• Protein: A fundamental fitness supplement—protein supports muscle gains over time¹
• Creatine: Known to enhance lean mass and maximum strength during workouts²

Supplements for Sustained Energy

• Caffeine: A stimulant that may reduce the perception of exertion and improve endurance for prolonged workouts²
• L-citrulline: Enhances oxygen uptake and boosts endurance and performance³

Supplements for Muscle Recovery

• BCAAs: Studies suggest that taking BCAAs before and after exercise can reduce exercise-induced muscle fatigue and promote muscle-protein synthesis⁴
• Creatine: May improve post-workout recovery and prevent injuries⁵

Supplements for Weight Loss Management

• L-carnitine: Assists in converting fat into energy, aiding weight loss⁶
• NMN: An emerging supplement that may enhance exercise metabolism and the body’s ability to convert food into energy—ongoing research is underway

When to Take Workout Supplements

The timing of your workout supplements is crucial for optimal results. The effects of pre-workout supplements differ significantly from those of post-workout supplements, so timing them correctly is essential to maximize their effectiveness.

Pre-Workout

• Caffeine
• L-citrulline
• Protein
• NMN

During Workout

• BCAAs (Can also be taken before/after)
• Water or electrolytes to stay hydrated

Post-Workout

• Protein
• Creatine
• L-carnitine

Workout Supplements for Men Vs Women

While both men and women can benefit from the discussed supplements, gender-specific supplements can also be targeted to meet specific goals. For men, testosterone boosters might be appealing, while women might consider collagen for additional bone and joint support.

We hope these science-backed options provide clarity in selecting suitable workout supplements for your needs.

Always serving our customers,
Your friends at 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.

Sources

1. The Effects of Protein Supplements . Sports Med. Read source

2. Evidence-Based Supplements for the Enhancement of Athletic Performance. International Journal of Sport Nutrition and Exercise Metabolism. Read source

3. L-Citrulline Supplementation. Journal of Applied Physiology. Read source.

4. Exercise Promotes BCAA Catabolism, The Journal of Nutrition. Read source

5. International Society of Sports Nutrition Position. Journal of the International Society of Sports Nutrition. Read source

6. The Effect of L-carnitine on Weight Loss. Wiley Online Library. Read source.