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14 workout supplements that work
They don’t call it a workout for nothing. Whether you’re lifting weights, training for a 5K or wearing a weighted vest during your power walks, physical activity is challenging, especially as you get older.
But you don’t have to go at it alone: fitness supplements can promote muscle growth and comfort and keep that pep in your step.
But which ones should you take? With whole stores dedicated to pre-workout powders, post-workout drinks, protein bars, and other products promising to make your workout work for you, it can be an overwhelming decision.
Not to worry: Life Extension presents this comprehensive workout supplement guide to help you understand what you need before, during and after your workout.
At a Glance
- Supplements can promote exercise performance and muscle health before, during and after a workout.
- Pre-workout supplements like arginine and rhodiola support blood flow and cellular energy production.
- Electrolytes can help maintain hydration and muscle function during a workout.
- Protein, amino acids and tart cherry can help support muscle health and recovery after a workout.
Pre-Workout Supplements
Whether you commute to the gym or sweat it out in the comfort of your home, the hardest part is often just showing up. Not every workout starts with motivation, but it can start with a pre-workout.
These pre-workout supplements are taken before training to help support your performance goals:
1. Arginine
Arginine is the body’s Swiss Army knife, with a special edge for athletic performance.
- How it benefits your workout: L-arginine is prized by the fitness community for its role as a precursor to nitric oxide, a potent vasodilator that promotes blood flow throughout the body. Nitric oxide supports more effective oxygen delivery to working muscles during exercise, helping to improve performance and sustain effort.
- What the research says: In a clinical study, arginine supplementation resulted in improved time to exhaustion during both moderate and severe intensity exercise.
2. Beta-alanine
This amino acid is getting all the buzz (and for good reason).
- How it benefits your workout: The burn you notice after pushing through a tough workout? That’s acid accumulating in your muscles. Beta-alanine is well-loved for its role in managing this response, delaying fatigue during intense exercise.
- What the research says: In a clinical study, beta-alanine supplementation resulted in significant improvements in both power and distance during overreaching training (training past their upper limits).
3. Sodium bicarbonate
Look no further than your own pantry for this next workout staple, which can be mixed with water and taken one to two hours before your workout.
- How it benefits your workout: Sodium bicarbonate, better known as baking soda, has been studied for its ability to delay the onset of muscle fatigue. It also provides sodium, one of the electrolytes depleted with sweat.
- What the research says: Research supports performance-enhancing effects, especially in anaerobic power (the ability to produce high levels of energy in short bursts) and in activities involving short-duration, high-intensity intervals.
4. Rhodiola
Rhodiola (Rhodiola rosea), sourced from the root of a flowering plant native to Arctic mountain regions, offers benefits in stress modulation, among other areas.
- How it benefits your workout: Rhodiola is a popular adaptogen, commonly taken for its stress-modulating properties. That doesn’t mean calm; instead, think cool and steady. Additionally, rhodiola has been shown in studies to support healthy ATP (adenosine triphosphate) levels, the cell’s energy currency. This provides more of the energy your body needs to score the final goal or go the extra mile.
- What the research says: Clinical studies indicate that Rhodiola rosea may improve both physical and mental performance in addition to physical endurance.
5. Caffeine
Many of us consider coffee as a necessity for a challenging day, but what about for jump-starting an exercise session?
- How it benefits your workout: If you struggle to find energy to power through, or even start, your exercise routine, caffeine could be the boost you’re looking for.
- What the research says: Caffeine is known to support energy and alertness, but it has also been studied to improve VO2 max, the gold standard of aerobic fitness and endurance capacity.
- Pro tip: Caffeine is an effective workout partner, but only in safe amounts. If you have a caffeine sensitivity (or are already on your second coffee of the day), it may be best to explore non-stimulant options.
During Your Workout
Exercise is important, but that doesn’t make it any easier. When your energy starts to dip, and the finish line feels a little farther away, reach for support to help you keep going.
6. Electrolytes
Long days, active schedules and warm weather can all move hydration to the top of your priorities, in order to replenish electrolytes.
- How it benefits your workout: Electrolytes, which are charged ions of essential minerals such as sodium and potassium, provide an easy way to maintain hydration and muscle function during long or intense workouts. These ions are naturally lost through sweat, but good news: Restocking is easy. From sports drinks to energy gels to homemade hydration blends, there’s an electrolyte solution for everyone.
- What the research says: When compared with water alone during exercise, carbohydrate–electrolyte beverages demonstrated measurable ergogenic, or performance-enhancing, benefits.
- Pro tip: Electrolytes are best consumed alongside carbohydrates. This pairing provides both hydration and fuel to power your performance.
Post-Workout Supplements
The work doesn’t stop when you leave the gym—not for your muscles, at least. If you’re lucky, recovery is second nature. For many people, muscle support might be needed, especially as you age. Fortunately, post-workout routines can be supported with muscle-building, recovery and energy-restoring supplements, which can technically be taken anytime, at your convenience.
7. Supplemental protein
Supplemental protein has found its way into grocery store products, from powders to bars to popcorn and ice cream.
- How it benefits your workout: Protein is the foundation of any healthy diet, and many people can use a little help meeting the recommended intake. Both plant- and animal-derived proteins provide amino acids, which are essential for building and repairing muscle. With increased physical activity comes increased protein needs, making it particularly important for anyone engaging in regular exercise.
- What the research says: Supplemental protein has been shown in studies to encourage lean muscle mass, maintain healthy body fat composition and promote muscular strength when paired with resistance training.
- Pro tip: When choosing a protein powder, consider both content and digestibility. Protein concentrate tends to be higher in calories and contains more carbohydrates. Protein isolate, on the other hand, is further processed to remove most fat and lactose.
8. Creatine monohydrate
Whether you’re an Olympic powerlifter or a power walker, you probably could benefit from creatine.
- How it benefits your workout: Creatine, an extensively studied amino acid derivative, has been shown in studies to support lean muscle mass, strength and power. Creatine helps to create ATP, the cell’s preferred form of energy. This allows your muscles to train harder and recover faster. The best part: You don’t have to be a gym rat to see the benefits.
- What the research says: Clinical studies suggest that even a short, three-day creatine supplementation period helps promote exercise performance and support muscle health and recovery. Better yet, if you are after more than just muscle, certain creatine formulas may have your brain covered, too. Look for a blend of creatine and acetyl-L-carnitine, which encourages mental energy and cognitive function.
9. BCAAs
When one more rep is just within reach, think branched chain amino acids.
- How it benefits your workout: Branched chain amino acids (BCAAs) help signal muscle protein synthesis, so you can see the results of your hard work in the gym and in the mirror.
- What the research says: The evidence on BCAAs is more mixed. Some studies show little added benefit for muscle growth, especially with adequate protein intake. Muscle maintenance, however, is a different story. Research suggests BCAAs may preserve lean muscle mass and strength during weight loss, piquing the interest of anyone aiming for body recomposition (“body recomp”).
10. HMB
Meet your bodybuilding and healthy aging BFF, beta-hydroxy beta-methylbutyrate (HMB).
- How it benefits your workout: HMB is an amino acid derivative known for muscle recovery support. It’s a naturally occurring compound produced in the breakdown of leucine, one of the essential amino acids. This isn’t the first amino acid derivative you’ve heard about (recall creatine), and while both are linked to how the body supports muscle function, HMB is distinctly associated with muscle preservation.
- What the research says: Research suggests HMB supplementation may support healthy body composition and help maintain muscle mass. Good news for the super-agers: HMB has also been shown to help maintain muscle function and support muscle growth, especially for those over 65.
11. Glutamine
Physical fitness plays a part in both immune health and stress response. For that reason, glutamine makes this list.
- How it benefits your workout: Not all stress is bad. In fact, exercise creates eustress, a beneficial form of stress. But as with anything, balance matters. Glutamine is the most abundant free-circulating amino acid in the body, and it plays a key role in maintaining that balance.
- What the research says: Glutamine has been shown in studies to support immune system health, muscle recovery and stress management. But during periods of intense exercise, glutamine is consumed at especially high rates, making supplementation a good idea.
12. Tart cherry
Make workout recovery sweet with tart cherry extract.
- How it benefits your workout: Fitness enthusiasts of all kinds can unite over an appreciation for post-workout comfort. This is where tart cherries come in. Cherries owe their deep, vibrant pigment to anthocyanins, powerful antioxidants that can offer support for muscle recovery and comfort after exercise.
- What the research says: The antioxidant compounds in tart cherry extract have been shown to support oxidative stress reduction, an important part of post-workout recovery.
13. Arjuna
Though its roots are ancient, arjuna is known to help keep you young at heart.
- How it benefits your workout: For generations, arjuna bark has been trusted to support heart health, one of the most important muscles in the body. Arjuna bark contains a rich blend of polyphenols and glycosides, compounds recognized for their powerful antioxidant properties.
- What the research says: In a study, arjuna increased the left ventricular ejection fraction, your heart’s blood-pumping strength and efficiency, when compared with baseline. It also supports cardiovascular endurance, making arjuna a natural fit for runners (or anyone chasing a new personal record).
14. Indian Sphaeranthus and mango extract
Sometimes the best part of a workout is simply feeling alive, and these botanical nutrients can help you connect to that sense of vitality.
- How it benefits your workout: Indian globe thistle and mango bark extract, when paired, may offer a number of benefits to the active person, from grip strength to muscle strength to aerobic fitness. This combination has been clinically shown to support functional fitness and overall feelings of vitality.
- What the research says: Whether you are carrying groceries or conquering calisthenics, grip strength comes through in the clutch. In the populations studied, Indian Sphaeranthus and mango extract improved grip strength, alongside other measures, within four weeks of supplementation.
Top Fitness Supplements
Life Extension
Frequently asked questions about workout supplements
There are many ways to use targeted nutrition to support your exercise routine.
Can you take too many workout supplements?
Unless otherwise noted, the supplements on this list are generally regarded as safe. Choose a supplement stack that supports your fitness goals, and remember, supplements work best with consistent sleep, hydration and nutrition. Your healthcare provider can help you choose which nutrients may support you best.
How should workout supplements change as your goals change?
As your fitness goals evolve, it’s important to reassess your routine to decide which supplements might best support you. “Pay attention to your health needs when choosing workout supplements,” said Dr. Michael A. Smith, M.D. “Closely consider your diet, exercise habits and lifestyle.”
For instance, if you hit a performance plateau, creatine may help, depending on your training style. Or if fatigue is holding you back, energy-support supplements like rhodiola may be worth considering. Keep in mind, as your training intensity or frequency increases, additional recovery support may be needed.
Are workout supplements mainly for athletes and bodybuilders?
No. Supplements can help support anyone at any level of fitness, whether that means keeping up with the grandkids or crushing a 5K in record time. In fact, because muscle mass becomes harder to maintain with age, workout supplements can play an increasingly important role as you age.
This story was produced by Life Extension and reviewed and distributed by Stacker.
