Best Supplements to Support Your Workouts

Best Supplements to Support Your Workouts

Having optimal energy is key when it comes to maximizing your workout efforts. In addition to a balanced diet and hydration regimen, adding in the best supplements to support your workouts can aid your performance.

Here are the 5 best supplements to support your workouts to consider adding to your routine.

1. Protein

Protein offers a plethora of benefits from a fitness perspective, but it’s not always easy getting enough in your diet. Multiple studies show that protein can enhance muscle growth and repair, supporting physical performance.1,2

Protein also helps promote satiety, which can also be beneficial for workout performance. If you have a voracious appetite and overeat, this can lead you to feel sluggish and impact workout performance.³

Protein’s appetite-supporting  feature is therefore another nice perk that can help promote energizing workouts.

Whey protein is considered the gold standard protein powder, as it contains a high amount of leucine. This essential amino acid plays a key role in muscle protein synthesis. 

Incorporating a daily protein shake after exercise can help support muscle recovery and give you the strength you need to crush your next workout.⁴

2. Vitamin B12

Vitamin B12 is another key supplement for energy and workout support. This is because it is responsible for producing vital energy from the food we eat.⁵

It is also involved in keeping your blood cells healthy and in adequate numbers, reducing the risk of fatigue-inducing anemia.⁶ While vitamin B12 is found in some foods, there are a few instances where it may be difficult to obtain enough through food alone.

This may be the case in vegetarians, those that are over 50, or have certain digestive conditions where their body lacks the enzymes to properly absorb B12.⁷

In these instances and to support your workouts, B12 supplements can provide active energy support.*

3. Ashwagandha

Stress can put a damper on your energy levels. Ashwagandha is an herb in the adaptogen family, a class of herbs designed to help your body better respond to stress.⁸

According to research, those who took an ashwagandha extract had less stress, anxiety, and fatigue than those who took the placebo.⁹

Based on this same research, it appears it may also be possible that taking an ashwagandha supplement can help with the fatigue that comes along with exercise.* 

4. Magnesium

Magnesium is an essential mineral critical for cellular energy production. Unfortunately, research shows almost half of Americans don’t get enough of it.¹⁰

Magnesium is involved in the process of energy metabolism and facilitates normal muscle contractions. Research shows magnesium levels are positively linked to improved muscle performance.¹¹

You can easily boost your metabolism intake with a magnesium supplement.

5. CoQ10 

CoQ10, otherwise known as Coenzyme Q10, is an antioxidant that plays an important role in metabolism. It is found in almost every cell in the body, and like Vitamin B12, helps convert food into energy.

An integral part of sustaining muscle energy during exercise is healthy mitochondrial function. The mitochondria are the energy centers of our cells, and therefore keeping them in tip-top shape is in your best interest. 

Research shows that CoQ10 may help protect healthy mitochondrial function and thus reduce fatigue.12,13

CoQ10 is available in supplement form for energy and cardio support.*

The best supplements to support your workouts are ones that complement a healthy diet, hydration regimen, and overall lifestyle. For more on the best supplements for energy and workouts, visit our Energy Collection of products today.

References:

  1. Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018 Feb 7;10(2):180. doi: 10.3390/nu10020180. PMID: 29414855; PMCID: PMC5852756.
  2. Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015 Jan;45(1):111-31. doi: 10.1007/s40279-014-0242-2. PMID: 25169440.
  3. Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014 Nov 19;11(1):53. doi: 10.1186/1743-7075-11-53. PMID: 25489333; PMCID: PMC4258944.
  4. Oh GS, Lee J-h, Byun K, Kim D-I, Park KD. Effect of Intake of Leucine-Rich Protein Supplement in Parallel with Resistance Exercise on the Body Composition and Function of Healthy Adults. Nutrients. 2022; 14(21):4501. https://doi.org/10.3390/nu14214501
  5. O'Leary F, Samman S. Vitamin B12 in health and disease. Nutrients. 2010 Mar;2(3):299-316. doi: 10.3390/nu2030299. Epub 2010 Mar 5. PMID: 22254022; PMCID: PMC3257642.
  6. Ankar A, Kumar A. Vitamin B12 Deficiency. [Updated 2022 Oct 22]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441923/
  7. Stover PJ. Vitamin B12 and older adults. Curr Opin Clin Nutr Metab Care. 2010 Jan;13(1):24-7. doi: 10.1097/MCO.0b013e328333d157. PMID: 19904199; PMCID: PMC5130103.
  8. Mikulska P, Malinowska M, Ignacyk M, Szustowski P, Nowak J, Pesta K, Szeląg M, Szklanny D, Judasz E, Kaczmarek G, et al. Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review. Pharmaceutics. 2023; 15(4):1057. https://doi.org/10.3390/pharmaceutics15041057
  9. Pratte MA, Nanavati KB, Young V, Morley CP. An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera). J Altern Complement Med. 2014 Dec;20(12):901-8. doi: 10.1089/acm.2014.0177. PMID: 25405876; PMCID: PMC4270108.
  10. Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutr Rev. 2012 Mar;70(3):153-64. doi: 10.1111/j.1753-4887.2011.00465.x. Epub 2012 Feb 15. PMID: 22364157.
  11. Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance? Nutrients. 2017 Aug 28;9(9):946. doi: 10.3390/nu9090946. PMID: 28846654; PMCID: PMC5622706.
  12. Drobnic F, Lizarraga MA, Caballero-García A, Cordova A. Coenzyme Q10 Supplementation and Its Impact on Exercise and Sport Performance in Humans: A Recovery or a Performance-Enhancing Molecule? Nutrients. 2022 Apr 26;14(9):1811. doi: 10.3390/nu14091811. PMID: 35565783; PMCID: PMC9104583.
  13. Tsai IC, Hsu CW, Chang CH, Tseng PT, Chang KV. Effectiveness of Coenzyme Q10 Supplementation for Reducing Fatigue: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Pharmacol. 2022 Aug 24;13:883251. doi: 10.3389/fphar.2022.883251. PMID: 36091835; PMCID: PMC9449413.

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