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Top 10 Supplements to Take When Working Out

man working out indoors

Some supplements can help you improve your workout, but not all supplements are created the same. Other supplements will only give you a temporary fix for what is going on with your body. You need to find supplements that work for your specific goals and needs! This blog post will discuss the best supplements to take when working out.


BCAAs are important. If you take them, your muscles will be stronger. Your recovery will also improve. BCAAs are amino acids found in food.

As the only three amino metabolized directly by muscle tissue, BCAAs are crucial for muscle tissue recovery.

They are used to build new proteins after hard training and should be on top of anyone’s supplement list.

2. Vitamin D3

As for most vitamins, if you get enough vitamin D from your diet or sunlight, then you do not need to take supplements. But in the UK and some parts of the US is difficult to get enough vitamin D during the winter months.

So please check your levels regularly – with your doctor all year round because low levels of vitamin D can cause low testosterone, which will not help training performance and may worsen.

3. Vitamin K2

Vitamin K1 comes from green, leafy vegetables. Vitamin K2 comes from animal sources like livers. When you take vitamin K2, your bones will be stronger, and it might keep calcium away from your blood vessels.

That’s good because the calcium can make the blood vessels hard and make you have a stroke or heart disease. You can take vitamin K2 as a supplement if you are not eating enough of it in animal foods like livers.

4. L-Glutamine

L-glutamine is an amino acid that’s important for your muscles. It makes up about 60% of the amino acids found in muscle tissue. This is important for recovering from soreness or after exercising.

When other tissues need L-glutamine, they can take it from muscle stores. But this might not be enough, so supplementing with L-glutamine also makes sense.

The more L-glutamine you have in your body, the less likely your muscles will get tired when you are stressed out. After a hard workout, your L-glutamine levels will be reduced by 50%.

Taking 5 grams of L-glutamine 3 or 4 times a day is the best way to ensure you have enough. You can add it to protein shakes and other foods to get enough and don’t need to take it in pill form.

5. Omega 3

Fish that live in cold water, like salmon and mackerel, are good for you. They have lots of health benefits.

However, it is not always best to get Omega-3 fatty acids from these sources due to various contaminants and availability. Getting them in supplemental form is the best way because they are pure and concentrated.

To build muscle, you need to have a healthy body. Omega-3 fatty acids can help your blood circulate so that the nutrients, like protein and carbohydrates, can reach your muscles. So they are good for you.

Omega-3s help you lose weight. They do this by making your metabolism work better, and they help give your body a good base for thermogenesis. Omega-3s also make joint movement easier and protect your heart.

6. Protein

Protein shakes can help with athletic performance, muscle building, and weight loss. The best natural sources are the whey and casein proteins in milk.

Milk has more branched-chain amino acids (BCAAs) than vegan sources. The critical amino acid you want in your shake is leucine – it’s the most important one for protein synthesis.

Some brands have to mix their powder with other amino acids, which are cheaper. But these brands are not as strong for building muscle compared to ones with leucine.

Buy protein made of isolate, which is a little bit purer than concentrated or hydrolyzed.

7. Creatine

Creatine is a supplement that helps you get stronger. It lets you do more reps in a workout, making your muscles stronger.

8. Magnesium

Magnesium is used in the body for over 300 chemical reactions. So if you eat enough seeds, nuts, leafy green vegetables, dark chocolate, and coffee, you should get enough magnesium.

But if you are deficient in magnesium, it can affect your energy level, bone strength, nervous system, and blood sugar control.

Magnesium supplements have been shown to help recover from muscle contraction and blood pressure.

9. Beta-alanine

This naturally occurring beta-amino acid is suitable for your muscles. It helps you get more reps and not be tired to work longer.

10. Multivitamin

A multi-vitamin is not just for bodybuilding. It is an excellent way to support the cells that will do well and grow muscle.

Specific vitamins and minerals are essential for your health. For example, vitamins A, C, and E work together to support your health. Ensure that you take the right amount of each vitamin because they all work together.

Some people might say that the perfect ratio of vitamins and minerals can be found in a diet full of fruits and vegetables.

But because of soil conditions, pollution, and how food is processed these days, it is almost impossible to achieve this perfect ratio.

Even people who eat “organic” food do not get enough nutrients.


People can be too busy to make a balanced diet in today’s world. So you need supplements. If you don’t have time to eat well, supplements are necessary.

Creatine, L-glutamine, and whey protein—the prominent three bodybuilding supplements – can only be obtained in sufficient amounts if you take them as a supplement.

There is not enough fish oil in the food we eat. In addition, omega-3 fatty acids, essential vitamins and minerals, and Branch Chain Amino Acids are also hard to find.

Since the ’90s, athletes have been getting a “boost” from consuming all the proper nutrients correctly.

With the right supplements, it will be easier to build muscle and lose fat. These results will last. This is unlike other things that are not natural, where the results will wear off.

Some companies excite claims about their products, and I crack up every time I read about a weight loss product.

But, from experience, supplements work. But, first, you need to find the ones that third-party organizations double-check for efficacy and safety.

Ladies and gents, gather round, I’ve got a tale to tell. Picture this: a body that refuses to bulk up, paired with a metabolism slower than a snail’s race to the finish line. It’s a curse, I tell ya! But fear not, my friends, for I took this challenge head-on and became a scholar in all things weight loss and nutrition. And now, I’m here to share my tales of triumph (and some struggles) with you all, so you too can finally achieve that bod of your dreams! flex (just kidding, still workin’ on it).

— Christian Tanobey

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