Top 5 Supplements To Boost Performance And Improve Recovery

Top 5 Workout Supplments

Top 5 Workout Supplments

Best Supplements To Add To Your Workout Routine

There are so many supplements out there, knowing what to choose and how to implement them is pretty hard.

But we made it super easy for you!

We have our top 5 supplements for you to add to your workout and nutrition routine.

1. Creatine

Creatine is a naturally occurring substance inside of our muscle cells, and it actually is one of the primary sources of cellular energy!

Most movements are powered through creatine. Creatine started to become super popular in the 1990s, and many people have added it to their regimen.


  • Improved lean muscle mass
  • Improved muscle strength
  • Decreased fatigue, and muscle soreness
  • Improved blood flow during training

How To Implement

Creatine is implemented in a 4-week process. It involves a rapid “ramp up” and a “ramp down” of creatine, and incorporating glutamine supplementation.

Your nutrition will be implemented to favor hypertrophy during the first 3 weeks, and unload for the final week.

**For more information about the benefits of creatine, check out our other article on creatine.

2. Whey Protein

Whey protein supplies the body with a high amount of protein and amino acids, which actually help start the anabolic process.

Whey is consumed post-workout to increase protein synthesis and improve muscle recovery and restoration.


  • Helps with digestion and is easily absorbed
  • Increased muscle mass, specifically during post-workout
  • Improved appetite control, and makes you feel full                                                                        

How To Implement

20-30 grams of whey protein is recommended post-workout. It also is a great meal replacement.

3. Glutamine

Glutamine is another amino acid that helps with muscle function.

Glutamine provides many benefits to strength training and helps the muscle grow but increasing leucine in muscle fibers.

**Leucine is also a major component of a powerful muscle building supplement called HMB.


  • Helps muscle grow
  • Helps decrease muscle breakdown
  • Helps aid the immune system in metabolizing
  • Help decrease muscle fatigue

How To Implement

Add 5- 7 grams of glutamine in your breakfast, in your protein pre and post-workout


BCAA stands for branched-chain amino acid.

It helps improve your results from the gym, and out of all the amino acids in your body the three that are referred to as BCAA are leucine, isoleucine, and valine.

These amino acids help stimulate protein synthesis and help regulate your metabolism.


  • Able to regulate your metabolism
  • Improved endurance
  • Decreased fatigue
  • Decreased risk of muscle damage

How To Implement

Add about 1 tsp of concentrated BCAA’s before and after a workout to boost performance and muscle recovery.

5. Carnosine

Carnosine is combined with histidine to form carnosine.

Several studies have shown when muscles have high levels of carnosine they actually have more strength and endurance.

Carnosine actually increases the muscle’ fibers ability to contract and without feeling fatigued.


  • Gain muscle mass
  • Helps lose more body fat
  • Helps with fatigue and muscle soreness

How To Implement

Add 1-2 grams of carnosine before and after every workout you do. And if you have a rest day don’t fret, you can actually still take 2 grams with your first meal of the day, breakfast!


There are so many supplements out there to try and these are just a few of hundreds different kinds!

Each supplement is unique and helps with a different part of your workout or health regimen, but the cool thing is they all work together to give you the best results!

So try adding one or two of these supplements, and or even just adding protein powder to your regimen before or after your workout it will help so much!

And it tastes pretty great in a shake made with peanut butter. So don’t forget to implement one of these supplements and continue working out.

Because just implementing the supplements won’t only get you results, just like nutrition and exercises, you have to do your workouts and take supplements to see the results.

2 thoughts on “Top 5 Supplements To Boost Performance And Improve Recovery

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