When you’re consistently breaking a sweat and pushing your body to the limit, it’s essential to fuel it with the right nutrients to support performance, recovery, and overall health. While a balanced diet is key, some supplements can give you that extra boost. Here’s a look at the best supplements to consider if you’re exercising regularly.
Protein (Whey or Plant-based)
Protein is the building block of muscle, and when you’re working out, your muscles need repair and growth. If your diet isn’t providing enough, a supplement can step in to meet your needs. Aim for about 20-30g of protein after a workout to aid recovery and support muscle development.
- When to take it: Right after your workout or between meals.
- Why: Your muscles are like sponges post-workout, ready to soak up protein for recovery. Aim for 20-30g within 30 minutes to an hour after training.
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Branched-Chain Amino Acids (BCAAs)
Branched-chain amino acids (BCAAs) are a lifesaver if you’re doing intense training and want to reduce muscle soreness. These essential amino acids help prevent muscle breakdown and support faster recovery, especially after a tough session.
- When to take it: Before or during your workout.
- Why: BCAAs keep your muscles fuelled and can help with post-exercise fatigue. They’re especially useful if you’re lifting heavy or doing resistance training.
Creatine
One of the most researched supplements out there, creatine is a go-to for boosting strength and endurance. It helps your muscles produce energy during high-intensity activities like lifting weights or sprinting, and it’s also been shown to increase muscle mass over time.
- When to take it: Anytime, but many prefer post-workout.
- Why: There’s no set time for taking creatine, but taking it after your workout can help replenish stores. Stick to around 3-5g daily for the best results.
Magnesium
Magnesium is crucial for muscle function and recovery. Not only does it help reduce cramps, but it can also improve sleep quality, which is vital for muscle repair. It’s particularly important if you’re doing endurance sports or sweating a lot.
- When to take it: After your workout or before bed.
- Why: It can help relax your muscles and improve sleep—both key for recovery. Perfect for post-workout or right before hitting the pillow.
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Beta-Alanine
If you’ve ever felt that burning sensation in your muscles during a workout, that’s lactic acid buildup. Beta-alanine helps buffer this acid, meaning you can go harder for longer without feeling fatigued as quickly.
- When to take it: Pre-workout or split doses throughout the day.
- Why: Beta-alanine takes time to build up in your system, so regular doses can help delay fatigue during those tougher sessions. Just a heads up: it can cause a slight tingling sensation.
Omega-3 Fatty Acids
Known for their anti-inflammatory properties, omega-3s can help reduce muscle soreness and support joint health. If you’re experiencing post-workout stiffness or joint pain, adding an omega-3 supplement to your routine can help keep inflammation at bay and aid recovery.
- When to take it: With meals.
- Why: Omega-3s are better absorbed with fat, so pop them in with your meals. Consistency is key here!
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Vitamin D
We know Vitamin D is great for bone health, but it’s also essential for immune function and muscle performance. If you spend most of your time training indoors or you’re not getting much sunlight, a Vitamin D supplement can be beneficial, especially during the winter months.
- When to take it: With meals that include fat.
- Why: As a fat-soluble vitamin, it’s better absorbed with food, so take it during your main meal of the day.
Electrolytes
If your workouts leave you drenched in sweat, you’re losing more than just water – you’re also losing important minerals like sodium, potassium, and magnesium. Replacing these with an electrolyte supplement can help maintain proper hydration and prevent cramps, so you stay at your best.
- When to take it: During or after your workout.
- Why: If you’re dripping sweat, especially in hot conditions, electrolytes can help keep you hydrated and cramp-free.
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Glutamine
Glutamine plays a key role in muscle recovery and immune function, which can become compromised after intense exercise. This supplement is particularly helpful if you’re doing long, endurance-style workouts or training frequently without much recovery time in between.
- When to take it: Post-workout or before bed.
- Why: Glutamine helps with muscle repair, making it ideal to take after a tough session or before bed for overnight recovery.
Caffeine (Pre-workout)
Looking for a boost of energy to crush that workout? Caffeine is a powerful pre-workout supplement that increases focus, energy, and endurance. It can help you power through tough sessions, but be mindful of how it affects your sleep if you train in the evenings.
- When to take it: 30-60 minutes before your workout.
- Why: Caffeine takes around half an hour to kick in, giving you the boost you need right in time for your session.
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