Which supplements will help me reach my goals?

You need to stay hydrated to maintain your energy levels during exercise. Water alone may not be enough: Adding electrolytes to your drink may help keep your energy levels stable throughout your workout. Consuming enough electrolytes can also help prevent muscle cramps.

You can also add red beet crystals to your water to sustain your energy levels naturally. Red beet is widely recognized in the athletic community as being rich in natural nitrates, which are converted into nitric oxide in the body. Nitric oxide dilates the blood vessels, improving blood flow and muscle oxygenation and reducing fatigue during exercise.

To further support your endurance during exercise, choose a hydrating electrolyte formula with natural caffeine. Caffeine stimulates adrenaline production, which improves muscle performance and endurance, helps your body use fat as a source of energy, and boosts your metabolism to help you lose weight.

Creatine, derived from three amino acids (arginine, glycine, methionine), is found in foods such as meat, fish, and dairy products, and promotes physical endurance. The most common form (creatine monohydrate) is usually taken at a dose of 5 g/day. Although it can be taken before, during or after exercise, taking it during exercise improves muscle energy, making it ideal for intense workouts. It’s safe for people in good health, and some studies show it may also have cognitive benefits.

When combined with a fitness program and a balanced diet, BCAA supplements and EAA supplements will fuel your workouts, help you gain muscle mass, and improve your physical performance. BCAA supplements are made up of three amino acids—leucine, isoleucine and valine—while EAA supplements are formulated with all nine. Both increase protein synthesis, help build new muscle fibres after strenuous workouts, and reduce muscle breakdown (the anticatabolic effect) by providing energy during exercise.

Some studies also show that taking creatine after workouts promotes muscle growth because muscles are more receptive to nutrients after exercise. Creatine helps muscle cells absorb water, increasing their size and water content.

Don’t neglect your daily protein intake. If your diet doesn’t provide all the protein you need, or you’re doing high-intensity workouts every day, you may need more protein than the average person to support your metabolism. There are many high-quality natural protein powders on the market to suit all diets. These include whey protein, beef protein, egg-white protein, and plant protein (brown rice, peas, coconut, hemp, etc.). There are also amino acid supplements that can promote muscle protein synthesis to help maintain lean body mass and reduce age-related muscle loss, among other things.

Taking a BCAA, creatine or collagen supplement after workouts will promote muscle recovery and repair. Each of these excellent supplements can help repair damaged muscle fibres post-workout and reduce muscle soreness.

A post-workout protein shake will also improve muscle recovery thanks to its full complement of essential amino acids, which help muscle tissue damaged by exercise-induced micro-tears regenerate more quickly. Whey protein, for instance, can deliver a large number of amino acids to muscle fibres in a short span of time, with whey protein concentrate being absorbed in around an hour, and whey protein isolate in around 30 minutes.

Earlier in this article, we talked about taking red beet crystals during exercise, but beet-based products can also be a valuable aid to post-workout recovery, since beets have anti-inflammatory and antioxidant properties. They help reduce oxidative stress associated with intense physical activity and reduce muscle soreness. A turmeric supplement could also be used for that purpose.

Magnesium plays an important role in muscle relaxation. After exercise, magnesium reserves can be depleted, increasing the risk of cramps and muscle pain. Magnesium is a natural mineral that helps relax muscles and reduce overall muscle tension, so a magnesium supplement is a good ally against post-workout soreness.

Electrolytes are equally important throughout your workout. Drinking an electrolyte drink after exercise will replenish the electrolytes and minerals lost through sweat.

There are also powders that are specially formulated to meet your body’s post-workout needs. They’re well-balanced and combine a number of the supplements mentioned above in a single product, making your life that much easier. Formulations specifically designed for post-workout recovery include amino acids, plants with anti-inflammatory effects such as devil’s claw, and adaptogens that support the immune system, such as American ginseng and astragalus. They can also be fortified with vitamins and minerals such as magnesium, zinc, and B vitamins.

L-glutamine, an essential amino acid, is another highly beneficial supplement for muscle recovery. It plays an important role in protein synthesis, helping repair damaged tissue after exercise. It can also help reduce post-workout muscle soreness and pain. Glutamine is also good for your gut health since it helps the body better absorb nutrients and prevents leaky gut. It’s important for your overall health and will have a positive effect on your fitness goals. Watch for protein powders that contain glutamine.

Glycine, an amino acid known for its healing and antioxidant properties, also helps with post-workout recovery. Glycine has a calming effect that can help improve sleep quality, which is why it’s recommended after exercise for recovery or in the evening to help you sleep.

Collagen is the most abundant protein in the body and is found in all connective tissues. It helps improve skin elasticity, tendon strength, cartilage health, and more. Collagen is also found in muscle fibres. Several studies have shown that taking collagen on a regular basis can improve mobility and reduce joint pain.

Glucosamine, chondroitin, MSM and hyaluronic acid supplements all support joint health. You can buy them individually or as single supplements that combine two or more ingredients. There’s NEM, an all-in-one capsule derived from eggshell membrane, which is a natural source of collagen, nutrients such as glucosamine and chondroitin, hyaluronic acid, elastin, bioactive proteins, and essential amino acids. That makes NEM a full-spectrum supplement to support joint health.

There are also many natural alternatives that can help reduce inflammation and pain. These include plants with anti-inflammatory properties such as turmeric, ginger, boswellia, devil’s claw, and white willow. Many natural anti-inflammatory health products combine several ingredients in the same capsule to better address your needs.

In addition, there are natural anti-inflammatory ointments and pain-relief balms made with essential oils such as wintergreen, camphor, peppermint and eucalyptus, plants such as devil’s claw, arnica, calendula and castor oil plant, and other ingredients such as MSM (methylsulfonylmetane), a sulphur-rich organic compound with anti-inflammatory properties. You’ll also find magnesium gel, which you can apply directly to sore muscles and painful areas for additional relief.

Studies have also shown that high amounts of EPA, an omega-3 fatty acid, can reduce inflammation in people with chronic or acute inflammatory conditions and have beneficial effects on cardiovascular health.

If your goal is to lose weight, you need to exercise to boost your metabolism and eat a balanced diet that meets your caloric needs. Natural supplements for weight-loss support can really help you reach your goal. Their ingredients are designed to either stimulate your metabolism and help you burn more calories (such as green tea and caffeine, L-carnitine, and CLA [conjugated linoleic acids]), help control your appetite (such as garcinia cambogia and konjac root), or help regulate your blood sugar levels (such as chromium, cinnamon, maitake, bitter melon, and Gymnema sylvestre).

This article provides general information only and is not a substitute for professional advice or care. The effect of the products presented in this article may vary from person to person. Some products may be contraindicated for you if they interact with any medication you’re taking. If you’re under medical supervision for a health problem, please consult your health professional before including these products in your diet.