The Ultimate Fitness Supplements Guide: What to Take and When
Welcome to our world of supplements—fitness edition! If you’ve come from our general health and wellness version, welcome back! If not, go check out our previous blog for some eye-opening facts on general deficiencies and supplements before reading on this fitness supplements blog.
Unless you're a pro athlete, we know the world of fitness supplements can feel like deciphering a secret code (and often comes with a price tag to match). That’s where we come in! Let’s dive into some of the most hyped-up fitness supplements: when to take them, their specific benefits, and what the science really says—because we all want gains, not just (financial) pain!
Pre-workout Supplements
Caffeine
Most pre workouts contain anywhere from 150 to 300 mg of caffeine. For visualization purposes, a medium latte has about 150 mg or a regular kopi O has about 250 mg of caffeine.
Caffeine is a stimulant, which is absolutely perfect for a pre workout. However, do you REALLY need a fancy bottle of pre workout powder from a supplement store, or can you actually get away with a black coffee at home?
Pre workout powders can be extremely convenient if you just want to grab and go. Whether you choose to sacrifice time (by preparing your own coffee) or money (by purchasing a pre workout), we are happy you are even exercising for the many benefits.
This meta-analysis shows that caffeine ingestion was able to assist in maximal strength when lifting weights. Like everything that sounds amazing, there are also disadvantages and the main one of caffeine is its impact on sleep quality. So if you are someone who enjoys evening or night workouts, you may want to consider skipping the caffeine.
Finally, what is the optimal dose? According to study, we are looking at 3-6 mg per kg of body weight, 30 minutes prior to training. If you are a 70kg individual, we’re looking at 210-420 mg of caffeine for that extra boost before workout, which is a lot of coffee. This is why pre workouts can be useful because chugging 2 large lattes can be a challenge. The more is not necessarily the merrier in this case.
If your main purpose is to get some energy before your workout, you can read here and find out our list of 20 pre-training snack ideas for that extra energy boost
BCAA
Branched-chain amino acids (BCAAs), which include leucine, isoleucine, and valine, can play a role in muscle metabolism and recovery. BCAAs could technically help with muscle growth since amino acids are linked with muscle growth. This paper, shows that they might even help with reducing Delayed Onset Muscle Soreness (DOMS) - which is an exciting benefit to have.
Our plant based readers and client might argue that BCAA is one solid way to get leucine in since leucine is present in animal based protein only. Leucine is essential for muscle growth because it plays a critical role in stimulating muscle protein synthesis, the process by which the body builds new muscle tissue.
However if total protein intake is high, it makes BCAAs irrelevant. One reason a lot of people might prefer BCAA over regular whey protein is taste (which is a valid reason). However, if your diet and protein smoothies are already delicious, we would rather you spent your hard earned money on improving the overall quality of your diet.
Beta-alanine
Beta alanine is an amino acid that is naturally produced by the liver. Beta alanine forms carnosine when consumed and an increase in muscle carnosine concentration following beta-alanine supplementation may improve performance during exercise, as shown in this study.
The International Society of Sports Nutrition recommends 4-6g daily for at least 4 weeks to see its benefits. “Daily supplementation with 4 to 6 g of beta-alanine for at least 2 to 4 weeks has been shown to improve exercise performance, with more pronounced effects in open end-point tasks/time trials lasting 1 to 4 min in duration”. Read more in this source.
Our general advice: If you are looking to further enhance performance, go for it. But if you are on a tight budget, it would not be out top priority.
Post-workout Supplements
Creatine
Creatine is one of the most well researched, decently priced (subjective) and popular supplements in the fitness industry, as detailed in this study. It can improve post-exercise recovery, enhances physical performance and fat free mass and even improves glycaemic control in type 2 diabetes.
As explained in this source, the most common form of creatine is creatine monohydrate. If you wanted to be super specific about maximizing its benefits, it would be best to take creatine after your workouts. But it’s not the most crucial point, as long as you are having it daily.
One common misconception when it comes to creatine is - it causes weight gain. This is technically true, but not cause for concern. It does not cause body fat gain, unless we are eating in a calorie surplus. Creatine can cause weight gain through increasing lean muscle mass and water content inside our cells.
Are you pumped about building some muscle mass now? Before you do, read this blog to understand how diet and resistance training go hand in glove in maximizing muscle gains.
Whey Protein
Whey protein is a staple in the fitness world, and for good reason. It’s not just for bodybuilders or athletes; it’s a go-to for anyone looking to improve muscle recovery, increase protein intake, or even manage weight. It is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This makes it an efficient and effective protein source.
So, why does whey protein stand out as a protein powder? Whey is rapidly absorbed by the body, which makes it ideal for post-workout recovery. After a tough workout, your muscles need to repair and grow, and whey provides the building blocks to facilitate this process. Whether it’s in a shake or mixed into your oatmeal, consuming whey protein after a workout can help reduce muscle soreness and improve muscle protein synthesis, promoting faster recovery.
But not all whey is created equal. You’ll commonly find two types: whey concentrate and whey isolate. Concentrate is the more affordable option, with slightly more (almost negligible) fat and carbohydrate content, whereas isolate undergoes more processing to strip away those extra macronutrients, resulting in a slightly higher (3-5g) protein content per serving. If you're lactose intolerant, and super sensitive to lactose, isolate might be a better option due to its lower lactose levels. Read more in this source.
One of the big questions in the whey protein world is: "Do I really need it?" It depends on your goals and your daily diet. If you're able to meet your protein needs through whole foods like chicken, eggs, tofu or legumes, then you might not need supplements. But for those who struggle to hit their protein targets or need a quick, convenient option post-workout, whey protein is a great ally.
Also, while whey protein is marketed for muscle gain, it’s equally effective in weight management. By keeping you full longer and aiding muscle preservation during a calorie deficit, it can support fat loss. Just be mindful of added sugars or fillers in certain whey products—read the labels!
Recovery supplements
Beetroot Juice
Beetroot juice has gained popularity among endurance athletes and bodybuilders for its ability to boost performance and recovery. Rich in nitrates, beetroot juice helps improve blood flow by converting these nitrates into nitric oxide, which relaxes blood vessels, lowers blood pressure and increases oxygen delivery to working muscles.
For endurance athletes, this means greater stamina, reduced fatigue, and improved efficiency during long bouts of exercise. Studies have shown that beetroot juice can enhance time-to-exhaustion and overall aerobic capacity, making it a go-to for runners, cyclists, and triathletes.
For bodybuilders, beetroot juice supports muscle recovery and growth by promoting better nutrient delivery during intense training sessions. The other amazing components of beetroot juice are its antioxidants and anti inflammatory properties - which might mean reduced muscle soreness and improved recovery since lifting weights can usually bring a level of inflammation to our bodies. Additionally, the increased oxygen supply can help you push through high-intensity reps, improving performance in the weight room.
The benefits of beetroot juice are best seen when 70ml of beetroot juice concentrate is consumed 2-3 hours before exercise to allow time for the nitrates to take effect. Whether you're looking to boost endurance or enhance your lifts, beetroot juice offers a natural, science-backed way to elevate your performance. Just be prepared for the temporary pink tint it may add to your diet!
Cherry Tart Juice
Tart cherry juice is gaining attention among athletes for its potential recovery and performance benefits. Rich in nutrients, it is particularly noted for its ability to reduce delayed onset muscle soreness (DOMS).
Research shows that athletes who consume tart cherry juice before and after strenuous activities report significantly less soreness, likely due to lower levels of inflammatory markers. Additionally, tart cherry juice may enhance sleep quality, attributed to its melatonin, tryptophan, and anthocyanin content, with some studies indicating an increase in sleep duration by up to 85 minutes for those with insomnia.
While the juice is high in antioxidants, which can mitigate oxidative stress from exercise, there is some debate about the timing of antioxidant consumption in relation to training. We would also caution consumers when buying this product, ensure it is not simply another cherry juice with a high sugar content. We are specifically looking for Montmorency Tart Cherries
Overall, tart cherry juice can be a beneficial addition to an athlete's regimen, supporting recovery and sleep, although it's advisable to consider it alongside other dietary strategies.
Sodium/electrolytes
Sodium, potassium, and other electrolytes are more than just buzzwords you see on sports drink bottles. These minerals play a crucial role in maintaining fluid balance, nerve function, and muscle contraction during physical activity. When you sweat, you lose electrolytes—especially sodium—so replenishing them is essential, particularly if you're engaging in long or intense workouts.
Why is sodium so important during exercise? It helps your body retain fluids, preventing dehydration, which can lead to fatigue, cramps, and even heatstroke. Sodium also plays a key role in muscle function, aiding in the transmission of electrical signals necessary for muscle contractions. Without enough sodium, your muscles can’t perform optimally, leading to poor performance or even injuries.
In terms of supplementation, sodium is often paired with other electrolytes like potassium and magnesium. These are commonly found in electrolyte drinks or tablets designed for athletes. But do you really need to chug down sports drinks every time you hit the gym? Not necessarily. For most people, a well-balanced diet that includes naturally salty foods—like olives, pickles, or broth—can do the trick. However, if you’re training for an extended period (think marathons, triathlons, or endurance events), electrolyte replenishment becomes a key factor in avoiding dehydration and cramping.
The key is balance—too much sodium can lead to high blood pressure, while too little can leave you feeling weak and sluggish. Some signs of sodium deficiency during exercise include headaches, dizziness, or feeling lightheaded, especially after a long workout. In this case, replenishing with a sodium-rich drink or snack can quickly get you back on track.
Remember, everyone’s sodium needs are different based on sweat rate, intensity, and workout duration. If you're unsure whether you need extra electrolytes, monitor how you feel during and after workouts. If you're often fatigued or cramping, adding some sodium might make all the difference.
Conclusion
Here is your guide to fitness supplements. They can play a valuable role in enhancing your workout performance, recovery, and overall fitness goals. Whether it's for muscle endurance, joint health, strength gains, or muscle recovery, each supplement serves a unique purpose.
However, it’s important to assess your individual needs and dietary gaps before incorporating them. Whole foods should always form the foundation of your nutrition, but supplements can provide convenience and targeted support. Remember to stay informed, read labels carefully, and consult with a healthcare professional to ensure your supplement choices align with your fitness journey.
Connect with our in-house nutritionist to find the perfect supplements for your workout needs—complete the form below to receive expert guidance
— Written by our nutritionist, Namra.
