Supplements That Boost Workout Performance

1. Energy & Endurance Boosters

These help you power through longer or more intense workouts.

• Caffeine

  • Increases alertness, focus, and endurance.

  • Typical dose: 3–6 mg/kg body weight, 30–60 minutes before exercise.

  • Found in coffee, pre-workouts, or capsules.

• Beta-Alanine

  • Delays muscle fatigue by buffering lactic acid.

  • Typical dose: 2–5 g/day.

  • Can cause a harmless tingling sensation (paresthesia).

• Creatine Monohydrate

  • Improves strength, power, and high-intensity performance.

  • Typical dose: 3–5 g/day.

  • Well-studied and considered safe long-term.

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2. Muscle Recovery & Growth

These support muscle repair and growth after intense sessions.

• Branched-Chain Amino Acids (BCAAs)

  • May reduce muscle soreness and support protein synthesis.

  • Typical dose: 5–10 g before or after workouts.

• Whey Protein

  • High-quality protein source for muscle repair.

  • 20–40 g post-workout is common.

• HMB (β-Hydroxy β-Methylbutyrate)

  • May reduce muscle breakdown and improve recovery.

  • Typical dose: 3 g/day.

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3. Blood Flow & Pump Enhancers

These improve nutrient delivery and endurance during workouts.

• Citrulline Malate

  • Boosts nitric oxide, enhancing blood flow and muscle pump.

  • Typical dose: 6–8 g before exercise.

• Beetroot Juice / Nitrate Supplements

  • Converts to nitric oxide, improving endurance and oxygen delivery.

  • Typical dose: 300–500 mg nitrates (≈250 mL beet juice) pre-workout.

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4. Fatigue & Stress Reducers

These help maintain performance under stress and improve recovery.

• Electrolytes

  • Maintain hydration and prevent cramps.

  • Especially useful for long-duration or high-sweat workouts.

• Adaptogens (e.g., Rhodiola, Ashwagandha)

  • May reduce exercise-induced stress and fatigue.

  • Typical dose: Rhodiola 200–600 mg/day, Ashwagandha 300–600 mg/day.

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5. Optional Performance Enhancers

• L-Carnitine – Supports fat metabolism and may improve endurance in some people.

• Glutamine – Helps with recovery and gut health; not always critical for muscle growth.

• Electrolyte powders – Useful for long cardio or hot-weather workouts.

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💡 Tips for Using Supplements Safely:

• Start with small doses to assess tolerance.

• Combine with a balanced diet and proper training.

• Stay hydrated.

• Consult a healthcare provider if you have health conditions or take medications.