What makes this guide different from others?
Supplements can take your training, recovery, and focus to the next level — but only when you know what you’re doing. In this guide, you’ll get a complete breakdown of the most effective fitness supplements on the market, when to use them, and which ones are worth your time. Whether you’re aiming to enhance athletic performance, shed weight, or seek maximum recovery from physical activity, this fitness supplements guide will help you make smarter choices based on valuable science-backed research, not just hype.
What are Fitness Supplements?
Fitness Supplements are products designed to enhance your physical performance in terms of muscle growth, recovery, endurance, energy, and focus. The purpose is to promote these beneficial factors during physical activity, making it more feasible to attain intended goals. However, they are designed to complement the work that is put in. It’s essential to recognize that they don’t replace hard work and a balanced diet. They are designed to give athletes, gym members, hikers, and everyone in between an edge in terms of their performance and progress.
While some may benefit from one particular supplement, that may not be true for others, and vice versa. It ultimately depends on the specific goal you have in mind and the bar you set for yourself. For example, a person seeking rapid progress and more intense pumps in the gym might benefit the most from pre-workout and creatine. On the other hand, another person may want to shed fat and gain lean muscle, which can be met with the right protein powder, nutrition supplements, and a clean diet. Most of the supplements that are discussed in this article tend to be the best fitness supplements for beginners, as well as those that are intermediate and typically active. The first and most foundational supplement included in our list of supplements is Protein Powder.
Protein Powder
For this section of the fitness supplements guide, we will delve into protein powder. Protein powder is the right choice for ensuring that muscle growth is being maintained over time. This is especially ideal for those who are too busy for meal prepping and need a post-workout recovery shake. Protein is the building block of muscle building and recovery, especially after intense resistance training. Many people don’t know the amount of protein the body needs to support muscle after exercise. According to numerous health studies, 1.7 to 2.2 grams of protein* per kilogram of body weight is recommended to be consumed daily for adequate recovery from weightlifting. At least 1 gram per kilogram of body weight is enough for those who want maximum recovery from non-weightlifting physical activity such as hiking, swimming, running, etc. Check out the individual protein powder article to learn more about daily consumption and how to get optimal results.
Different Types of Protein Powder
Fitness Supplements Guide: Whey protein powder options
Whey Concentrate: This specific protein is the most common powder used by gym-goers due to the broad variety of nutrients that it provides. Whey is a great option in terms of an additional source of protein and recovery after workouts. This powder contains all the essential amino acids needed that are not already found inside the body. Whey is derived from milk, so it is important to make sure that the person using this formula doesn’t have any dairy complications. If dairy isn’t a problem, whey concentrate serves as a great source for bulking, a better taste, and is budget-friendly.
Whey Isolate: Whey isolate is a more concentrated form of protein than concentrate. This version undergoes a more thorough filtration process that removes excess fat and carbohydrate content, resulting in approximately 90% pure protein content. This isolated formula is recommended for those who are careful about their calorie intake and want a leaner protein source
Whey Hydrolysate: Whey hydrolysate is a hydrolyzed type of whey protein that results in smaller fragments of protein. This makes it easier for the digestive system, allowing for a higher absorption rate. It is similar to whey isolate in regard to its protein purity and appeal towards those who are lactose-intolerant. Although it tends to be expensive while offering a bitter taste, it is considered a medical-grade nutrition product. With that being said, high-performance athletes use for a good reason.
Protein powder alternatives
Egg White Protein: Egg white protein powder is a great alternative to dairy and plant-derived protein. Egg white protein powder provides high-quality protein that is clean and suitable for muscle building. Weight management is also a perk with this powder due to its fat-free content.
Plant-derived: Powders from plant-grown ingredients are available for those who follow vegan diets. Some examples of plant-derived protein powders include peas, rice, hemp, soy, and many others. Although most plant-derived ingredients do not contain all essential amino acids, there are plenty of blend formulas that avoid that obstacle. Additionally, they can provide great health support due to the valuable minerals found in different blends.
Some plant-derived protein powder blends:
- Peas + brown rice is a blend that provides high BCAAs, which support muscle repair and growth
- Hemp or pumpkin seed proteins are naturally rich in micronutrients, fiber, and omega-3s. They are also great at fighting inflammation and aiding in gut health
Creatine Monohydrate: Power, Volume & Performance
Creatine is one of the most studied and effective supplements for athletes. It helps regenerate ATP (your muscles’ energy currency), supporting explosive movements like lifting, sprinting, or jumping. Its purpose is to improve strength, muscle mass, and high-intensity performance. A clinical trial included a 12-week test on heavy strength training regarding young men and found significant results in fat-free mass built by the supplement group. A meta-review by SportsMed confirmed creatine supplementation with resistance training led to an average lean tissue mass gain of ~1.37 kg. The study also showed improved chest and leg press strength in adults aged 57–70.
How it works: Increases ATP (energy) availability, allowing for more reps and heavier lifts, which leads to greater muscle stimulus.
Fitness Supplements Guide: How Creatine effects muscle
Muscle volume: Creatine also draws water into muscle cells, creating a fuller, more anabolic environment for muscle growth. The anabolic signal from water retention promotes muscle protein synthesis and reduces protein breakdown. So the increased volume in muscle isn’t just simple bloating or water weight; it creates room for phosphocreatine. The intramuscular water retention is muscle volume and fullness, supporting performance and growth, not just bloat.
- Dose: 3–5g per day is sufficient. For loading, 20 grams is a common daily dose, but it may not be totally needed depending on the fitness goals. Creatine takes some time to work, typically around 3 weeks to a month before noticeable results appear.
Pre workout
Pre-workout is a common performance enhancer used by gym members due to its exceptional energy boost, increased focus, and enhanced recovery between sets. There are a few key ingredients in pre-workout formulas that drive performance significantly more than others. With this being said, choosing the right formulas for you makes a big difference.
Fitness Supplements Guide: Key ingredients in pre workout
Pre-workout is a common performance enhancer used by gym members due to its exceptional energy boost, increased focus, and enhanced recovery between sets. There are a few key ingredients in pre-workout formulas that drive performance significantly more than others. With this being said, choosing the right formulas for you makes a big difference.
Caffeine: The main ingredient in pre-workout formulas.
- Dose to look for should range 150mg-300mg per serving
Creatine Monohydrate: Increases phosphocreatine stores for better ATP regeneration. More reps and Power output while supporting lean mass gains
- Dose is typically around 1-2 grams. (Less than the recommended 5-gram maintenance dose, 3-5 grams would be great for a pre-workout formula)
Beta Alanine: Buffers lactic acid buildup and increases muscle carnosine levels
- The proper dose ranges from 3-6 grams (*Side Note: this ingredient can cause harmless tingling in the body due to stimulation of the nervous system. If this bothers you, you can easily find formulas without it or even divide the dose in half.)
- Delays fatigue and improves endurance for longer sets
More pre workout ingredients linked to physical and mental performance
L-Citrulline or Citrulline Malate: L-citrulline increases nitric oxide production, improving blood flow and muscle “pump”. Malate helps promote ATP production, which can be beneficial for athletic performance or those involved in high-intensity activity.
- Dosage: A good ratio is typically 2:1 L-Citrulline – Malate.
- Benefits:
- Better oxygen and nutrient transport
- Fuller and more vascular look after exercise
- Potentially improved strength
Tyrosine: Supports dopamine and norepinephrine, improving mental focus under stress.
- Dosage: At least 500mg per serving is ideal for formulas
- Effects: Heightened alertness and improved cognitive functioning under intense workouts
- May promote daily progress in the gym and concentration on lifts
Electrolytes or sodium: Helps maintain healthy hydration levels during intense, sweaty sessions. Electrolytes are essential minerals in the body that help perform a wide range of functions, from healthy heartbeats to nerve signaling.
- Dosage: Look for sodium, potassium, or magnesium included in the formula
- Effects: Prevents cramping, fatigue, weakness, and dizziness
- Supports endurance
- Regulates fluid balance
Non-stimulant supplements for the gym
Not everyone wants caffeine and the potential effect of feeling jittery during their exercise. This is especially true for those who work out in the evenings. The good news is that there are many alternatives to caffeine when it comes to performance benefits. The following list contains supplements that give energy and focus without stimulating the nervous system. Furthermore, they do not cause jitters or other undesirable side effects.
- Creatine Monohydrate
- Citrulline Malate
- Electrolytes
- Adaptogens (like Ashwagandha)
- Nitrates such as: Beetroot Extract
Vitamins and minerals that support muscle
In this fitness supplements guide, it would be wrong to not include key vitamins. One aspect that is often overlooked in the context of recovery or fitness supplementation is the role of vitamins and minerals supporting muscle growth. A variety of minerals play a role in supporting physical performance in numerous ways.
Minerals for muscle building and recovery
Magnesium: Involved in muscle contraction, energy production, and recovery. Low levels of magnesium tend to impair performance as well as cause cardiovascular issues. Much more than just fitness, this macromineral is crucial for health as it accounts for countless bodily functions. According to a review on PubMed, magnesium is essential for “blood pressure, insulin metabolism, cardiac excitability, vasomotor tone, nerve transmission, and neuromuscular conduction.”
Zinc: Supports testosterone levels and immune function, which indirectly impact training, recovery, and overall well-being. Although Zinc doesn’t directly promote hypertrophy, it is helpful in physiological processes that enable muscle growth. Additional benefits include regulating protein synthesis, strengthening the immune system, and aiding in sleep and recovery.
Muscle support and recovery after gym
Omega 3s: Omega-3s may increase the muscle’s sensitivity to insulin and amino acids, which improves the body’s ability to build muscle in response to protein intake and resistance training. EPA and DHA are acids that are increasingly recognized for their role in building lean muscle mass, particularly by supporting anabolic signaling, reducing inflammation, and improving recovery.
Vitamin D: Plays a role in testosterone production and muscle strength, especially in those deficient. Vitamin D is also said to regulate calcium levels, which supports fast-twitch muscle fibers. It is also crucial for muscle contraction during physical activity. Vitamin D can also be absorbed by sunlight. If not enough Vitamin D is being consumed from sunlight or food, consider looking into supplements that will replenish that aspect of your diet.
Muscle Building Supplement Guide:
A substantial amount of daily protein consumption is necessary to achieve optimal muscle growth. Furthermore, hydration and plenty of essential nutrients are needed to fuel muscle growth during recovery. There are many different approaches to gaining muscle, depending on your daily routine and whether you want to build lean muscle or increase muscle mass without the risk of gaining a few extra pounds.
How to put on lean muscle
Building lean muscle mass requires a combination of progressive resistance training, adequate nutrition, and smart supplementation. Whole foods should be the foundation of your diet and should be a main contributor to muscle. But, a strategic use of supplements like protein powder can significantly enhance results.
Protein powder is an ideal first step in building muscle and can often be complemented with great nutrition. The protein powder that is chosen should contain at least 20-25 grams of protein per serving. This is to ensure that enough protein is being added to fuel muscle growth beyond the protein consumed from whole foods. There are plenty of whey proteins that can be used to achieve lean muscle. However, whey isolate takes the cake if you are trying to build lean muscle while putting on as few pounds as possible. As mentioned previously, 1.7-2.2 grams of protein per kilogram of body weight should be consumed daily, with most of it coming from whole foods. Lean beef, low-fat yogurt, chicken breasts, turkey breasts, tuna, and lean jerky are all examples of both lean and nutritious foods that are great for lean muscle building.
Whole foods that help with lean muscle building
Creatine's role in muscle building
Another supplement that can be used for lean muscle building is Creatine. It can be found mainly in red meats and seafood. But the amount isn’t close compared to what is found in the supplements available. With Creatine added to the routine, heavier lifts and increased reps will be feasible and allow for improvement in strength and muscle. As creatine draws water into muscle cells, the muscle gains an edge in getting all the energy and nutrients it needs to meet high demands and become stronger.
Omega-3s' role in building muscle
Omega-3 fatty acids are an additional resource that can lead to lean muscle and provide many crucial health benefits
- Reduces soreness and improves recovery speed, allowing for more frequent training sessions
- Aid in activating muscle protein synthesis (MPS) *randomized controlled trial
- Studies have shown that they slightly boost anabolic hormone levels or reduce stress-related catabolism
- improved insulin sensitivity and reduced inflammation (leading to muscle repair)
- Prime contributor for cardiovascular health, metabolic balance, brain health, and more body functions
- The fatty acids can be found in many types of fish, including salmon, tuna, bass, and mackerel
- Other sources include a variety of oils such as canola, soybean, and flaxseed oil. Also can be found in chia seeds and walnuts
Supplement Options: Because food options are limited, disregarding seafood, omega-3 supplements are available separately. This option may be ideal for those who don’t include fish in their diet or don’t have access to many sources containing them.
Nordic Naturals Ultimate Omega, Viva Naturals Triple-Strength Omega-3, and Momentous Omega-3 are all reliable brands used by athletes to raise the bar in their ability to perform.
What matters first in lean muscle building
As a final note for lean muscle building, calorie intake and fat burning have a prominent role in sculpting a lean physique. It may sound obvious, but it is the foundational element that many people neglect. If you are looking to acquire a more slim and toned appearance, cutting calories is the first step. On the other hand, bulking requires a surplus of calories along with an appropriate ratio of protein, carbs, and fats.
Fitness supplements guide for Focus and Energy
This list is ideal for people looking to boost their mental performance, motivation, or physical energy during workouts/ daily life. The most beneficial supplements for these cognitive abilities tend to be nootropics, stimulants, and nutrient-based support.
Caffeine and L-theanine are both commonly found in pre-workouts and provide synergistic effects by promoting increased energy without jitteriness. The best use cases can be for daily tasks, studying, and when facing mental fatigue
Creatine supports brain energy metabolism (ATP) and is best used for physical activity and cognitive functioning when fatigued
Lion’s Mane Mushroom is becoming more relevant as it has been researched and has been shown to promote nerve growth, memory, and long-term brain support
Ashwagandha is a nootropic that may not be well known but has been shown to provide significant enhancement in calm focus and long-term energy. Additionally, studies have shown that it reduces stress-related fatigue and drastically lowers cortisol levels. More about ashwagandha
B Vitamins (B6, B9, B12) Aid in energy metabolism and overall mood. They also support neurotransmitters, which regulate mood and overall cognitive function
Supplement guide for Recovery + Wellness
This particular guide isn’t limited to just fitness supplements but also supplements for overall mental well-being and cognitive abilities.
Protein powder: The first on the list due to the essential amino acids included in most formulas. The protein helps the body recover from torn muscle fibers in the process of rebuilding stronger muscle
Omega-3 fatty acids: Known to reduce inflammation and support joint health. Best for recovery, mobility, and overall wellness
BCAAs: Found in red meat and dairy foods. It can be found in most protein powders. Essential for muscle soreness and muscle repair
Magnesium: Is great for muscle relaxation and a remedy for muscle stress. It can also be a support for wellbeing with nighttime recovery and sleep quality
Adaptogens (Ashwagandha & Rhodiola): Work tremendously for reducing cortisol levels and promoting mental wellness. Also has characteristics of promoting physical resilience and recovery
Buyer Tips
Soon, a list of products from brands that have proven to be effective and reliable in their offerings will be available. Until then, it is important to only buy from companies that are well-known, trusted, and have reviews that give the product credibility. The science-backed research here is to provide you with the information that you need to make the best choices that align with your physical goals and overall wellbeing.
Key takeaways from this fitness supplements guide
- Protein is the most crucial element that goes hand in hand with fitness. Which makes protein powder valuable if not enough protein is gathered from meals
- Pre workout is a great supplement for increased energy, better workouts, and enhanced recovery.
- Creatine is a well-researched supplement and natural compound produced in the body that delivers explosive energy, increased fat-free mass, and much more. Effects from creatine can be very positive for most people as it leads to enhanced cognitive functioning and more brain energy.
- Vitamins are essential when it comes to maintaining overall health and progress in the gym. Omega 3’s, magnesium, Vitamin D, and B Vitamins, and Zinc should be put in check if significant results are desired.
- Always buy from a trusted source. Soon there will be links attached to this article regarding the best supplements on the market for optimal results.
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