Your Guide to Workout Supplements: Protein, Creatine, Pre-Workout & More

What are Workout-Specific Supplements?

Workout supplements are a category of performance-focused products within the sports nutrition market that provide targeted support for exercise or sports training, helping you achieve faster and better results.

Depending on the supplement, they may help improve workout energy, support better muscle repair, or increase training capacity by supporting key physiological processes involved in exercise or sports training.

You don’t “have” to take workout supplements to get in a good workout or see results. They aren’t necessary, but they can help you make the most of your time in the gym. That said, there are a couple of exceptions.

For example, you don’t have to drink protein shakes just because you work out. However, if you struggle to get enough protein from whole foods alone, they can be a convenient (and delicious) tool to help meet daily protein targets. Creatine is another example. Yes, creatine! Most adults can benefit from taking creatine daily, regardless of whether they exercise. We’ll explain why a little further down.

Workout supplements come in various forms, including powders that can be mixed into liquids, ready-to-drink beverages, and pills and capsules. Regardless of format, the goal is the same: to help you train harder, recover better, and get more out of your workouts.

Benefits of Workout Supplements

Workout supplements can offer a range of evidence-based benefits. Of course, the exact benefits of a workout supplement depend on the ingredients (and if it’s dosed correctly), but the goal is to influence or support key physiological systems tied to performance, recovery, and adaptation.

With the right pre-workout, you may experience:

More sustained energy
Better pumps
Enhanced endurance and stamina
More strength and power output
Improved muscle repair and recovery
Sharper focus, improved mental drive, and better mind-muscle connection

It doesn’t matter if you are a gym beginner, training like an Olympic athlete, reaching mid-life and beyond, and finally realizing how important exercise is for your health, or a bodybuilder using advanced training techniques… workout supplements are worth considering.

Main Categories of Workout Supplements

Walk into any supplement store or browse a supplement website, and it’s easy to feel overwhelmed. There are thousands of supplements promising everything from more energy and better pumps to faster recovery and fat loss. You probably don’t need 10 different workout supplements. Just focus on those that align with your goals and include ingredients with the most consistent research and real-world results behind them.

Below are the main categories of workout supplements worth knowing. We’ve included details on the different forms and types, their function, and common ingredients worth looking for.

1: Protein Supplements

Protein supplements provide your body with amino acids, including the essential ones your body cannot make on its own. While protein from whole foods should always be the primary source, supplements can be a practical and efficient way to bridge the gap when your diet falls short.

We list protein supplements first, not because they’re the best workout supplement (many would argue that title belongs to creatine, which we’ll get to next), but because they dominate the workout supplement space. Reports from 2024 show protein powders make up more than 82 percent of all sports nutrition supplement sales.

This is likely because protein powders are no longer only used by gym-goers focused on strength-training and athletes who understand the importance of protein in repairing muscle tissue and supporting recovery. As people begin to understand the importance of adequate protein intake for overall health, they appeal to a much broader customer base.

A big part of their appeal also comes from their versatility. Protein supplements work great in post-workout shakes and smoothies, but you can also use them in pancakes, baked goods, and even to make protein ice cream.

Another potential perk of protein powder, and why many gym-goers and athletes use it, is that most forms of protein powder digest much faster than whole food protein sources. While research supporting this theory is mixed, many nutrition experts believe that consuming a fast-digesting protein supplement post-workout may give you a slight recovery edge over whole food due to quicker amino acid availability, which may help stimulate muscle repair sooner after intense training.

Protein powders come in various forms. The most popular is protein powder. But you can also get ready-to-drink protein beverages and protein bars.

Types of Protein Supplements

There are different types of protein supplements. This is one detail many people don’t consider. They look at the grams of protein per scoop and assume that’s the whole story, but it’s not.

Not only do different types have different absorption rates, which can affect how quickly your body puts that protein to use, but they may also have different amino acid profiles, which determine whether or not they qualify as a complete protein source.

Complete proteins contain all nine essential amino acids; incomplete proteins lack one or more. While both can count toward your daily protein intake, to properly support recovery or build muscle, you need a complete protein source.

Here’s a breakdown of the different types of protein supplements, which ones are complete sources, which ones might fall short, and how to choose the right one for your needs.

Whey Protein

Whey protein is a fast-digesting protein derived from milk. It is a complete protein, containing all nine essential amino acids, and is particularly rich in leucine, a branched-chain amino acid known for its muscle-building properties.

There are two main types of whey protein supplements. Both are complete proteins and digest faster than whole food, but have slightly different macronutrient profiles and absorption rates.

Whey Concentrate: Contains more nutrients such as fat, carbohydrates, and several minerals, which are important for overall health. It digests relatively quickly (within roughly two to three hours), but not as fast as whey isolate.
Whey Isolate: A more filtered version of whey with lower fat, carbs, and lactose. In fact, many people who are lactose intolerant have no issues with a whey isolate protein supplement. Isolate is digested and absorbed faster than concentrate (typically within 60 to 90 minutes) due to its low fat and carb content and high protein purity.

Which option should you choose? Both whey isolate and whey concentrate are complete proteins, supported by evidence that demonstrates they aid in recovery and promote lean muscle growth.

The primary difference, other than isolate being slightly lower in fats and carbs, is that whey concentrate, while still faster than whole food proteins, digests a little slower than isolate. This potentially gives isolate a slight edge post-workout when your muscles could benefit from a quicker influx of amino acids to jumpstart the recovery process.

Casein Protein

Protein supplements can also be derived from casein, a milk protein that digests slowly. Of all the types of protein supplements, casein most closely mimics whole food protein sources, such as lean meats, due to its slower digestion rate and sustained amino acid release.

It takes roughly four to seven hours for casein to be fully digested, making it a popular choice before bed. During sleep, your body goes several hours without food. A slow-digesting protein, such as casein, helps maintain a steady stream of amino acids overnight, which may help reduce muscle protein breakdown and support recovery.

However, with the surge in whey blends (which we’ll discuss next), stand-alone casein protein powders are less popular these days.

Whey Blends

As the name suggests, whey blends are protein formulas that combine multiple protein sources. Most commonly, a mix of whey concentrate and whey isolate, and sometimes casein.

Whey blends are a complete protein source and are considered by many to be the most versatile type of protein supplement. Their balanced digestion rate makes them a great all-around option for most goals. You can use whey blends as a meal replacement protein, before a workout, after a workout, between meals, or before bed.

Plant-Based/Vegan Protein

Plant-based protein supplements are made from a wide variety of plant proteins, such as pea, rice, and hemp. They are great for vegans, vegetarians, those who prefer to eat a plant-based diet, or people with lactose intolerance who still don’t tolerate isolated dairy proteins well.

The problem with vegan protein supplements is that most plant-based protein sources lack one or more essential amino acids. So, if the vegan protein powder you choose is only made with one plant source, it’s not a complete protein source. The one exception is soy, which does contain all nine essential amino acids. However, some researchers argue it’s still not “complete” because it is slightly deficient in methionine.

The resolve is to find a vegan protein powder that combines multiple plant protein sources. Since plant proteins have different amino acid profiles, combining various forms creates a complete amino acid profile, making it a complete protein source equal to whey or casein in terms of supporting muscle recovery and growth.

Collagen Protein

Collagen supplements have become one of the most popular protein supplements due to their science-backed support for skin, hair, nails, joints, and connective tissue. Collagen protein contains several amino acids. However, it is not considered a complete protein source because it lacks some essential amino acids, such as tryptophan.

If you use collagen protein, keep using it. It’s great for joint and tissue health and may also help support recovery. Just know that if muscle building or muscle preservation is your primary goal, collagen protein alone will not provide the full amino acid spectrum needed to get the job done.

Best Dosage for Protein Supplements

Most adults aiming to preserve muscle should consume 0.7 to 1.5 grams of protein per pound of body weight total per day. If you’re serious about muscle growth, aim for the higher end of that range. Per meal, protein powder servings typically range from 20 to 30 grams, which is enough to stimulate muscle protein synthesis.

However, if you want to have more protein per meal, you can; it doesn’t “go to waste.” Recent research confirms this. While early studies suggested a hard ceiling of ≈approximately 30 g per meal, newer reviews indicate that the body can absorb and utilize higher doses.

Benefits of Protein Supplements

Protein supplements help support lean muscle growth, muscle repair, and overall recovery. They’re a convenient way to hit your daily protein target, and a faster-acting protein (such as whey isolate) could be especially beneficial post-workout when your muscles need a quicker hit of amino acids to stimulate muscle recovery.

Additionally, many prefer to drink a protein shake with a fast-acting carb, such as a banana, before training over a heavy meal, as it digests more easily and won’t leave them feeling too full going into a workout.

To learn more about optimizing recovery after training, read “The Post‑Workout Recovery Routine You Need” and “Nutrition For Muscle Gain: What to Eat Pre & Post-Workout.

2: Creatine Supplements

In case you’ve heard or fallen for some of the myths floating around about creatine, let’s first tell you what creatine is not. Creatine is not a steroid, some exotic hormone, or unregulated performance enhancer.

Creatine is a naturally occurring compound made of amino acids, primarily produced in the liver, kidneys, and pancreas. Creatine is found in small amounts in meat, fish, and eggs, but it is also available in supplement form, which is often necessary considering the amount of meat required to reach the recommended 5 grams per day needed to saturate muscle stores and support consistent benefits.

Creatine is one of the most researched supplements in the world. Thousands of peer-reviewed studies support its effectiveness and safety in healthy adults. It is one of the few supplements with consistent evidence showing that, when paired with strength training, it increases strength, power, muscle mass, and performance.

For anyone who trains, whether your goal is strength, muscle growth, fat loss, or performance enhancement, creatine can make a significant difference in helping you reach your goals.

However, creatine isn’t only for athletes or gym-goers. While typically classified as a workout supplement, emerging research shows it can support cognition, especially in adults under significant stress or sleep deprivation and in older adults facing mild cognitive decline.

Because of this, experts are starting to recommend creatine as a supplement not just for gym-goers and athletes but for all adults, and especially people concerned about neurodegenerative conditions such as Alzheimer’s disease.

Forms and Types of Creatine

When searching for the best creatine supplement, you will likely notice that there are several forms and even different types within some of these forms. Here are some of the most common forms you’ll likely run across and how they differ:

Creatine Monohydrate: This is the most studied and reliable form of creatine. It is the version used in nearly all research and is consistently shown to improve strength, lean mass, and training performance. It is highly effective, widely available, and typically the most affordable option.
Creatine Hydrochloride (HCl): A version of creatine monohydrate that has been processed into smaller particles. This doesn’t change the function. Some claim HCI offers better solubility and fewer digestive issues. However, this claim is disputed by others as not being true. Additionally, research shows HCI performs no better than monohydrate in terms of strength or muscle gain. It is also typically much more expensive than other forms of creatine.
Creatine Citrate: This is creatine bonded to citric acid. It is said to dissolve more easily in water than regular monohydrate, but it contains less creatine by weight. So, while its performance benefits are similar, this means you may need a slightly larger dose to match monohydrate.
Creatine Ethyl Ester (CEE): This is creatine attached to an ester group, intended to increase solubility and absorption. Advocates claim it absorbs more quickly, meaning you could use less for the same benefit. But current evidence does not support that claim. It is also generally pricier and not a very popular option.

You might also see words like buffered, micronized, chelated, or nitrate on a creatine supplement label. Here is what each means:

Micronized: Creatine monohydrate that has been mechanically processed to reduce the particle size, often making it 20 times smaller than regular creatine monohydrate. The smaller particles are said to dissolve more easily in liquids, potentially improving absorption and reducing the chances of stomach upset that some people experience when they first start taking creatine. While micronized creatine is said to be easier to mix and may be better tolerated, it’s functionally the same as regular creatine monohydrate in terms of its benefits.
Buffered Creatine (Kre-Alkalyn): Marketed as a more pH-stable version of creatine monohydrate to reduce breakdown in your stomach. But studies show no clear advantage over regular creatine monohydrate.
Chelated and Nitrate: These terms indicate that the creatine molecule is combined with other compounds, such as magnesium or nitrate. Although some manufacturers claim better absorption or added benefits, evidence supporting those claims is limited.

Another great thing about creatine supplements is that they are extremely affordable. Even high-quality creatine typically costs less than fifty cents per 5-gram serving, often cheaper when purchased in bulk. This is assuming you are purchasing creatine monohydrate. Other forms of creatine can cost two to five times more without offering additional performance benefits. Yet another reason to stick with monohydrate.

Best Dosage for Creatine

The most effective dose for creatine monohydrate is 3 to 5 grams per day. Higher daily dosages, studied up to 30 grams per day, have proven safe in healthy adults, without adverse effects on kidney or liver function. Loading creatine is not required for results, nor is cycling off of creatine. The key is consistent daily use; timing matters less. Just make it a habit to remember to take it daily, even on non-training days.

Benefits of Creatine Supplements

Creatine supports short-burst power, strength, and muscle mass by helping regenerate cellular energy. It may also support cognitive function and cellular resilience, making it one of the few workout supplements with science-backed benefits for both physical and brain health.

3: Pre-Workout Supplements

Pre-workout supplements are not required to have a good training session, but they can significantly enhance your workouts, support faster progress, and help you overcome a workout plateau.

Depending on the ingredient profile, a pre-workout can:

Boost energy
Enhance mental focus
Increase blood flow for stronger pumps
Improve overall training intensity and stamina
Support better mind-muscle connection

And while pre-workout supplements can’t directly motivate you, they can help get you through the door and lead to a better workout once you get started.

With consistency, a training program that progressively challenges you, and a solid nutrition plan to go with it, whatever your goal may be, the right pre-workout has the potential to help you reach it faster, which is another powerful motivator to stay on track.

Pre-workouts don’t work unless you do. However, if your goal is to train at your best, recover effectively, and make more consistent progress over time, having a supplement stack that includes a pre-workout tailored to your goals can give you a significant edge.

Types of Pre-Workout Supplements

Pre-workouts typically fall into two broad categories: stimulant and non-stimulant.

Stimulant-based: Contain some form of caffeine or similar compounds to improve alertness and energy. Best suited for morning or high-intensity sessions.
Non-stimulant: Caffeine-free blends designed for pumps, endurance, or cognitive support. Ideal for evening workouts or anyone sensitive to stimulants.

From there, most pre-workouts are goal‑specific. Brands formulate products to cater to individual training benefits such as:

Strength
Power
Energy
Pump
Focus
Endurance

You can also find all‑in‑one pre‑workouts, which are meant to cover multiple performance needs. For more on picking the right pre-workout supplement for your goals, read “Best Pre-Workout Supplements For Your Goals.”

Common Ingredients in a Quality Pre-Workout

The ingredients in a pre‑workout vary by product and purpose. This isn’t a complete list, but here are some of the most frequently used ingredients and what they do:

Caffeine: Increases mental alertness and physical energy, and is supported by numerous studies for improvements in strength and endurance.
Salt (Sodium): Plays a role in hydration and muscle contraction, and helps support fluid balance during exercise.
Beta-Alanine: Supports muscular endurance by buffering acid buildup in muscles, which may help delay fatigue during high-intensity training.
L-Citrulline (or Citrulline Malate): Often found in pump pre-workouts for its ability to convert to arginine and then nitric oxide, dilating blood vessels and increasing nutrient delivery to muscles. Research also shows potential improvements in muscle soreness and slight performance gains in resistance training and some forms of cardio.
L-Theanine: Known best for its ability to promote “calm focus” and reduce stress while supporting cognitive clarity.
Tyrosine: May support focus and stress resilience under high-pressure conditions.
Taurine: Supports cellular hydration and may enhance endurance, electrolyte balance, and muscle function during prolonged exercise.
Arginine Nitrate or L-Arginine: Acts as a nitric oxide precursor to support vasodilation and blood flow (better pumps.)
Huperzine A: An acetylcholinesterase inhibitor that may support mental sharpness and cognitive performance under fatigue.
Alpha GPC: A choline precursor that may support mental focus, reaction time, and power output.
Betaine (Trimethylglycine): May support strength, power output, and muscular endurance. It also plays a role in methylation, which affects cellular function and metabolism.
PeakO2®: A clinically studied proprietary blend of six adaptogenic mushrooms (including Cordyceps and Reishi) shown to improve VO₂max, time to exhaustion, and power by increasing oxygen utilization.
Creatine: Well-documented to support strength, power, and cellular energy.

While some of these ingredients are available as stand-alone supplements and work well on their own (pending your goals), the best results often come from a pre-workout formula that contains a combination of two or more of these (or other) key ingredients.

Best Dosage for Pre-Workout Supplements

Pre‑workout powders are typically taken 20 to 30 minutes before training. Serving sizes vary by formula, so it’s essential to follow the label instructions. For stimulant pre-workouts, if you are sensitive to caffeine or new to taking a pre-workout, you may want to start with half or even a quarter of a serving and work up to the full dose.

Benefits of Pre-Workout Supplements

Pre-workouts can enhance energy, focus, blood flow, strength, power, stamina, and overall workout performance. Depending on the ingredient profile, they may help you train harder, delay fatigue, and improve intensity or mental stamina while training.

4: Intra-Workout Supplements

Intra-workout supplements are formulated to help you stay energized, hydrated, and focused during longer or more physically demanding sessions.

You most likely don’t need an intra-workout if you’re doing short, moderate training sessions or lifting for under an hour. However, if you are training at high volume, sweating heavily, or stacking multiple sessions in a day, these supplements can help maintain steady performance and prevent a drop-off mid-session.

Most intra-workouts contain a blend of electrolytes, amino acids, and fast-digesting carbohydrates. The exact blend varies depending on the training demands they’re formulated to support. For example, endurance athletes or anyone training for over 90 minutes may benefit from a formula that includes simple carbohydrates, such as dextrose or cluster dextrin, to help replenish glycogen. Those focused on muscular endurance or hypertrophy may look for amino acid blends that help buffer fatigue and support muscle retention.

Some of the more common ingredients in intra-workouts include:

Electrolytes like sodium, potassium, and magnesium support hydration and nerve signaling
Branched-chain amino acids (BCAAs) or essential amino acids (EAAs) to help reduce muscle breakdown during long sessions
Beta-alanine or taurine for buffering fatigue
Fast-digesting carbs for energy in longer workouts
Coconut water powder or other natural sources of potassium for fluid balance

Intra-workouts aren’t something every gym-goer needs, but for serious lifters or athletes with aggressive training schedules, they can be a great add-on to help delay fatigue and support recovery even before your session ends.

Best Dosage for Intra-Workout Supplements

The label instructions of an intra-workout supplement should clearly indicate the recommended dose for achieving your goals. Depending on your goals, this could be ½ of a scoop, a full scoop, or more. Sip throughout your training session, especially if it exceeds 60 to 90 minutes or includes heavy sweating or intense training.

Benefits of Intra-Workout Supplements

Intra-workout formulas help maintain hydration, replenish key nutrients, and reduce fatigue during long or intense sessions. They can support sustained energy and better recovery during training.

5: Amino Acid Supplements

Your body uses amino acids as the building blocks of protein. Of the 20 total amino acids, nine are considered essential, meaning you need to get them through diet or supplementation because your body can’t make them on its own.

While most people who consume adequate protein from whole foods or protein supplements may not require extra amino acids, they can offer convenience and targeted support during intense training blocks or when overall food intake is limited.

The two most common amino acid supplements are BCAAS and EAAs:

BCAAs (Branched-Chain Amino Acids): Includes leucine, isoleucine, and valine. BCAAs are involved in muscle protein synthesis and are often used to help reduce muscle breakdown during training. Of the three, leucine is the most studied for its ability to signal muscle-building pathways. However, BCAAs alone do not provide the full spectrum of essential amino acids needed for recovery, which is why many now prefer EAAs instead.
EAAs (Essential Amino Acids): EAAs include all nine amino acids that your body cannot produce on its own and offer a more complete recovery profile than BCAAs to support muscle repair, tissue regeneration, and growth. EAA supplements are particularly for those training in a fasted state or who struggle to meet their protein needs through food alone.

There are a few amino acids that you may want to take individually to support specific goals. For instance, glutamine is an amino acid that plays a crucial role in immune function and gut health, and may also aid in muscle recovery, particularly during high-volume training. While not essential, it can be a useful supplement during periods of intense physical stress or for those prioritizing gut health.

Best Dosage for Amino Acids

Amino acid supplements are typically pre-measured by scoop or serving size, with each scoop formulated to deliver an ideal dose of a single amino acid or targeted ratio of key amino acids. Unless a higher dose is needed for a specific reason, follow the label instructions for your specific product.

For BCAAs and EAAs, some people may use a single serving per day around training, while others, especially those in a calorie deficit, training fasted, or doing multiple sessions, may benefit from taking additional servings throughout the day to support recovery and muscle retention.

Benefits of Amino Acid Supplements

For stand-alone amino acids, benefits vary. Amino acid supplements with multiple amino acids support muscle recovery and help reduce muscle protein breakdown during training. EAAs are especially beneficial during fasted workouts or high-volume sessions, when muscle tissue is under greater stress. They can also be beneficial for individuals on a calorie-restricted diet or those taking GLP-1 medications, where protein intake is lower, and maintaining lean mass becomes more challenging.

6: Hydration Supplements and Electrolytes

Electrolyte supplements and hydration formulas can help maintain fluid balance, muscle function, and overall endurance, especially during longer sessions, intense sweat-heavy training, or hot and humid conditions. These are great for athletes training in the Florida heat, anyone doing multiple sessions a day, or those following low-carb diets where electrolyte depletion can sneak up fast.

Electrolytes are minerals that carry an electric charge and are essential for proper muscle contraction, hydration, and nerve signaling. When you sweat, you lose more than just water. Replacing those lost minerals can help prevent cramping, fatigue, and even headaches that can come from electrolyte imbalances.

You don’t necessarily need every ingredient listed below in a hydration supplement, but these are some of the most common and beneficial ones to look for:

Sodium: Critical for fluid retention and muscle contraction. Look for forms like sodium citrate, sea salt, and sodium chloride. A quality product will include at least 300 milligrams of sodium per serving, ideally with a balanced ratio such as 1:1 sea salt to sodium citrate. Himalayan salt is another popular form that provides sodium along with trace minerals.
Potassium: Helps regulate heartbeat and supports nerve function.
Magnesium: Involved in over 300 biochemical reactions, including muscle recovery and electrolyte balance.
Calcium: Supports muscle function and nerve signaling.
Coconut Water Powder: A natural source of potassium and hydration support.
Trace Minerals: Often include zinc, manganese, and other minerals that support hydration, muscle function, and recovery.

One thing to be cautious of, especially if fat loss is your goal, is the added sugar and carbs found in many popular hydration powders or sports drinks. Some contain 10+ grams of carbs per serving. That may not seem like much, but drink a few of those throughout the day, and it adds up quickly.

Instead, look for sugar-free or lower-carb hydration formulas that use electrolytes without added fillers. You can also skip electrolyte formulas altogether and use quality mineral salts, which provide key electrolytes in their purest form without any sweeteners, dyes, or additives.

For hydration strategies during long or intense workouts, see “Best Practices for Staying Hydrated During Workouts.”

Best Dosage for Hydration/Electrolyte Supplements

A quality hydration supplement will already contain ideal ratios of key electrolytes. These formulas are typically designed to support hydration, performance, and muscle function during training. Follow the label instructions and adjust based on your training intensity, sweat rate, or time spent in the heat. Most people use one serving per workout, but more may be needed in extreme conditions or during multi-session days.

Benefits of Hydration/Electrolyte Supplements

Hydration supplements do what plain water can’t always provide. They help replace fluids and key minerals lost through sweat. They can reduce cramping, maintain endurance, and support muscle function, and are especially beneficial in hot environments or during longer workouts.

Other Supplements To Consider

If you’re training intensely and placing significant demands on your body, it’s essential to have a strong foundation and ensure that all your dietary needs are met. There are several supplements that are not typically classified as workout supplements but may be beneficial.

Here are a few dietary supplements to consider:

Vitamins and Mineral Supplements

If your diet lacks variety or you follow a restrictive eating pattern, you might want to consider a high-quality daily multivitamin and/or mineral supplement. There are also specific micronutrients worth paying closer attention to. Athletes and highly active individuals often have higher demands or are more likely to be deficient. For example, magnesium supports muscle recovery and quality sleep. Vitamin D plays a role in immune health, hormone regulation, and bone density. Both are common deficiencies, and even more so in people who train hard.

Omega-3 Supplements

Most people don’t get enough omega-3 fatty acids from diet alone and could benefit from a quality omega-3 supplement. Omega-3s support cardiovascular health, inflammation balance, and joint function. They also help ensure omega-3 and omega-6 balance. Most people get plenty of omega-6s (often too many), and this can contribute to a pro-inflammatory state if not balanced with adequate omega-3 intake.

Greens Supplements

While not a replacement for vegetables, greens supplements can help fill in nutritional gaps, which are common in picky eaters, people who travel, skip meals, or don’t eat a wide range of produce.

Vitamin C or Immune Support/Antioxidant Supplements

Adding a vitamin C supplement (or an antioxidant or immunity blend) can be beneficial during times of high stress, poor sleep, or intense training to help support immune function and manage oxidative stress from strenuous exercise.

Joint Support Supplements

Your joints and connective tissues can take a beating during exercise, especially if you lift heavy. It might be beneficial to supplement with glucosamine or a joint support supplement that contains several ingredients known to support healthy joints and mobility.

Digestive Support Supplements

Gut health is, hands down, one of the most overlooked (and important) aspects of overall wellness. A healthy gut plays a role in everything from nutrient absorption to inflammation control and immune function. From probiotics to digestive enzymes, it’s smart to consider gut health supplements, especially if you eat a high-protein diet, struggle with bloating, gas, inconsistent bowel movements, or other recurring GI issues.

Sleep Supplements

Quality sleep supports everything from muscle repair to hormone regulation. Most people struggle to either fall asleep or stay asleep. Supplements like magnesium glycinate, theanine, or low-dose melatonin can help improve sleep quality and recovery when used correctly. There are also many great sleep supplements that contain natural ingredients in science-backed doses, taking the guesswork out of choosing the right sleep supplement.

When to Take Your Workout Supplements for Optimal Results

The best time to take a supplement depends on its function and the formula itself. Always follow the label instructions, since dosing and timing often vary based on the ingredients and how they’re meant to be absorbed.

For example, intra-workout has a pretty self-explanatory name. So does pre-workout. How soon before training you take a pre-workout depends on the formula and your personal onset response, but generally, 15 to 30 minutes beforehand is a solid starting point.

When it comes to creatine, while some believe there may be minor benefits to taking it post-workout, the most important factor is consistency. Pick a time you’ll remember and take it daily (even on non-training days).

Protein supplements can be used at any time of day. A fast-digesting whey isolate is a great option post-workout, but you can also use protein powder between meals, as a snack, or to boost total intake.

Amino acids like EAAs can be taken at various times depending on your goals and current diet. You might want to sip them during training for recovery support or between meals if you’re in a calorie deficit to help preserve muscle mass.

Hydration supplements are flexible, too. You can use them in your morning water after waking up slightly dehydrated, during long workouts or outdoor sessions in high heat and humidity, or anytime you’ve lost fluids and need to replenish.

Conclusion

Should you take workout supplements? You don’t need supplements to train hard or get results. However, if your goal is to train at your best, recover effectively, and make consistent progress over time, having a supplement stack that supports your goals can give you an edge.

Just make sure you buy them from a company that prioritizes quality, transparency, and clinical dosing, such as the trusted brands we stand by and use in our smoothie bar: RAW Nutrition and Revive MD Supplements.

If you need guidance on which workout supplements are best for your goals, and a workout program to match, at RAW Athletic Club, we have a team of expert, certified personal trainers that can help (and the best gyms in Port St. Lucie, FL and Stuart, FL to train in).