These days people look at supplements like it’s the holy grail. However, supplements are just a way to improve your already balanced diet & strict workouts. Supplements on their own without having a good nutrition plan and workout regimen are a waste of time and money. On the other hand, if you are a dedicated and consistent person you might experience amazing results and bring yourself to a whole new level.
There are thousands of supplements on the market and with so many opinions out there it’s really hard to sort out the best from the rest. In this list, we”ll reveal the benefits of each supplement and who can benefit from them. Some will give you energy for your workouts, some will enhance your recovery and others will improve your sleep. But one thing is certain. All of the supplements on this list can help you with your overall health & fitness.
Energy drinks and workout boosters are getting a lot of attention, unlike some much better options that we are going to cover. We have carefully picked our top 11 workout supplements. Before we continue, make sure you determine your goals.
Here are our top picks for the best workout supplements for men:
- Magnesium
- Omega 3-6-9
- Vitamin D3
- ZMA
- Protein Powder
- Creatine Monohydrate
- Joint Supplements
- Zinc
- Pre-workout
1.Magnesium
Magnesium helps your body turn food into energy which will give you more stamina during workouts. This will allow you to perform harder workouts than before and respectively gain more muscle mass and strength. It also plays a big role in muscle recovery. Magnesium’s anti-inflammatory properties can reduce muscle soreness and lead to a faster and better recovery. And good recovery is crucial for improving your workout results. This mineral helps your muscles work properly during exercise and reduces the chances of getting muscle cramps and spasms. It also reduces muscle fatigue which can improve your endurance during workouts.
Benefits From Magnesium:
- Better Muscle Function: Fewer muscle cramps during workouts
- More Energy: More Stamina during workouts.
- Faster Recovery: Positively Impacts the muscle growth process
- Improves Sleep Quality: Good sleep will make you feel like Superman
- Heart Health: Magnesium supports your heart’s rhythm and function, which is especially important when you engage in physical activities that put stress on your cardiovascular system.
- Stronger Bones: Exercise can put stress on your bones, and magnesium helps keep them strong and healthy
- Reducing Stress: Calms the nervous systems which is critical during intense workout sessions
- Regulating Sugar Levels: Helps you maintain a lean, muscular, and healthy body
Who is it good for?
- Active Individuals and Athletes
- Anyone with Sleep Difficulties
- People with Stress and Anxiety
- Anyone with risk of magnesium deficiency
- People who experience muslce cramps and spasms
- People with Cardiovascular Issues
- People with type 2 diabetes
- People with Migraines
- Individuals with bone health concerns
2. Omega 3-6-9
Omega 3-6-9 fatty acids can reduce your muscle soreness and improve post-exercise muscle recovery. As you already know a better recovery will positively impact the muscle growth process. To get the maximum from your workouts you need to push yourself hard. However, this can put a lot of stress on your cardiovascular system and Joints. Omega 3-6-9 is famous for its ability to improve both heart and joint health. When it comes to overall body health omega 3-6-9 is even more amazing.
Benefits from Omega 3-6-9 for people who workout:
- Improved Muscle Function: Omega-3s support proper muscle function and may enhance muscle strength and endurance, aiding in better workout performance.
- Heart Health: Omega-3s are beneficial for cardiovascular health, reducing the risk of heart disease, and supporting overall heart function, which is essential during exercise.
- Energy Production: Omega-3s play a role in energy production, helping to fuel workouts and improve overall physical stamina
- Joint Health: The anti-inflammatory properties of omega-3s can help reduce joint discomfort and support joint health, important for individuals engaging in weight-bearing exercises.
- Energy Source: Omega-6s, particularly linoleic acid, serve as a source of energy during exercise, providing fuel for physical activities.
- Reduced Inflammation: Omega 3-6-9 Can help reduce exercise-induced inflammation and muscle soreness, promoting faster recovery.
- Weight Management: Omega-9s may aid in weight management by promoting feelings of fullness and reducing appetite
Other Benefits:
- Brain Health: DHA, an omega-3 fatty acid, is essential for brain development and function. Omega-3s may also support cognitive function and reduce the risk of cognitive decline in older adults.
- Improved Mood: Some studies suggest that omega-3s may help improve mood and reduce symptoms of depression and anxiety.
- Eye Health: DHA is a major component of the retina, making omega-3 important for maintaining good vision and reducing the risk of age-related macular degeneration.
- Skin Health: Omega-3s can help maintain skin integrity and moisture, promoting healthy skin and reducing dryness and inflammation.
- Brain Function: Some studies suggest that omega-9s may support cognitive function and memory.
3.Vitamin D3
Vitamin D3 plays a key role in multiple functions in the human body including improved muscle function, testosterone production, bone mineralization, stronger immune system, enhanced recovery after workouts, and much more. More than 50% of the people in the United States may have insufficient levels of vitamin D3. These percentages may be higher in specific subgroups such as older adults, people with limited sun exposure, people with darker skin, or those with certain medical conditions. Vitamin D3 deficiency tends to increase even more during the winter season in some countries.
Benefits from Vitamin D3:
- Improved Muscle Function: Vitamin D3 plays a role in muscle function, and adequate levels can enhance muscle strength and performance during workouts.
- Enhanced Bone Health: Vitamin D3 is essential for calcium absorption and bone mineralization, supporting overall bone health.
- Immune System Support: Vitamin D3 is involved in the proper functioning of the immune system. Regular exercise can temporarily weaken the immune system, but adequate vitamin D levels may help support immune function during and after workouts.
- Reduced Inflammation: Vitamin D3 has anti-inflammatory properties that can help reduce exercise-induced inflammation, aiding in recovery after intense workouts.
- Increased Testosterone Levels: Some research suggests that vitamin D3 may be associated with higher testosterone levels, which can positively influence muscle growth and recovery.
- Mood Regulation: Vitamin D3 is linked to improved mood and may help reduce the risk of depression and anxiety, which can be beneficial for overall mental well-being during workouts.
- Better Exercise Performance: By supporting muscle function, bone health, and overall well-being, optimal vitamin D3 levels can contribute to better exercise performance and endurance.
- Lower Risk of Stress Fractures: Adequate vitamin D levels may reduce the risk of stress fractures, especially in individuals engaged in high-impact and repetitive activities.
- Energy Production: Vitamin D3 is involved in energy production at the cellular level, providing a boost in physical stamina and vitality during workouts.
- Cardiovascular Health: Emerging research suggests that vitamin D3 may be associated with improved cardiovascular health, which is important for individuals engaging in cardio-intensive workouts.
4.ZMA
ZMA is a popular supplement that consist a combination of 3 essential nutrietns: Zinc , Magnesium and Vitamin B6. What makes this combination powerful is that all of the included ingredients are known to improve sleep quality. The better you sleep the more energy you will have on the next day. Also during this time growth hormone and testosterone levels are higher promoting muscle repair and growth. A Good and quality sleep will maximize your muscle building potential. Zinc plays a huge role in supporting the body’s immune system and Vitamin B6 is involved in hormone regulation and can assist in maintaining hormonal balance within the body. Magnesium and Zinc are essential for bone health which is crucial for people who workout consistently.
Benefits from ZMA:
- Improved Sleep Quality: Magnesium and zinc are known for their relaxation properties and can help improve sleep quality, especially in individuals with deficiencies in these minerals.
- Enhanced Muscle Recovery: Zinc and magnesium are essential for protein synthesis and muscle repair, making ZMA potentially beneficial for athletes and active individuals in reducing muscle soreness and aiding recovery after intense workouts.
- Boosted Testosterone Levels: Some studies suggest that zinc supplementation may support healthy testosterone levels in men, which can contribute to better athletic performance and muscle development.
- Increased Strength and Endurance: As ZMA may support better sleep and muscle recovery, athletes might experience improved physical performance, strength, and endurance during training and competitions.
- Immune System Support: Zinc plays a crucial role in supporting the immune system’s function, helping the body to fight off infections and illnesses.
- Regulation of Hormones: Vitamin B6, present in ZMA, is involved in hormone regulation and can assist in maintaining hormonal balance within the body.
- Bone Health: Adequate levels of magnesium and zinc are essential for maintaining bone health and density.
Who is it good for?
- Athletes and Active Individuals
- Individuals with Poor Sleep Quality
- Those with Zinc or Magnesium Deficiencies
- Men with Low Testosterone Levels
- Individuals with Bone Health Concerns
- People with Compromised Immune Function
- People looking to manage their weight
5. Protein powder
Protein powder is the most popular supplement in the fitness industry. And for a good reason. Protein is essential for muscle growth and repair. It is also essential for the proper functioning of the immune system. When trying to lose weight consuming enough protein is crucial for the preservation of muscle mass.
Do you actually need it?
Of course, protein plays a huge role in muscle building but before thinking of buying this supplement you should check if you need it. How to do this? Well, it’s easy.
The recommended daily protein intake is 1.2 -1.4 g per kilogram of body weight for Low to Moderately Active Individuals, 1.2 – 1.7 g per kilogram of body weight for Endurance athletes, and 1.4 to 2.2 g per kilogram for Strength and Power Athletes.
| Body Weight (kg) | Body Weight (lbs) | Low to Moderately Active – Calculated Protein Intake (g) | Endurance Athletes Calculated Protein Intake (g) | Strength and Power Athletes Calculated Protein Intake (g) |
| 50-59 | 110 – 130 | 59.4 – 83.2 | 59.4 – 100.1 | 70.4 – 100.1 |
| 60-69 | 132 – 152 | 71.3 – 97.3 | 71.3 – 117.0 | 84.5 – 152.0 |
| 70-79 | 154 – 174 | 83.2 – 111.4 | 83.2 – 134.0 | 98.6 – 174.0 |
| 80-89 | 176 – 196 | 95.0 – 125.8 | 95.0 – 151.7 | 112.6 – 196.0 |
| 90-99 | 198 – 220 | 106.9 – 140.2 | 106.9 – 169.5 | 126.7 – 220.0 |
| 100-109 | 220 – 240 | 118.8 – 156.8 | 118.8 – 182.0 | 140.8 – 240.0 |
If you’re eating enough protein from your food you don’t need to add more from protein powder. But if you’re facing trouble in hitting your daily protein goals a protein powder can be a good option for you.
Also, some days are much busier than others which often makes people skip an important meal or eat less than usual. Having protein powder around can help you with hitting your daily goals much easier.
6. Creatine monohydrate
Creatine Monohydrate is by far the most powerful supplement when it comes to strength gain. No pre-workout or energy booster can match its power. It is also one of the most famous supplements in the world and probably the cheapest one. Creatine is proven to increase strength which will lead to lifting heavier weights for more reps which results in increased muscle mass. Another great effect of creatine is its ability to improve muscle hydration which increases nutrient delivery into the muscle and overall muscle function. Because of that an individual that takes creatine can look a bit bigger and more muscular than before taking it.
How to Take it?
It’s very important to mention that the benefits that are mentioned above can be experienced after a month of taking creatine every day. You should not skip a day! Also if your nutrition plan is poor and lacks quality food and the necessary macro and micronutrients this supplement will be useless for you. Some people say that you should perform a loading phase in the beginning. The loading phase is taking 5 dosages instead of 1 for the first 7 days. However, this is unnecessary because even without the loading period the same results will be experienced at the end of the month. It’s just going to be a bit slower but you won’t overdose and will save some money as well.
How long should you take it?
There are no negative effects from creatine monohydrate for the people that are taking the recommended daily dosage. So the period of consumption is up to you. However, we recommend taking creatine monohydrate only when you hit a plateau. Use it to move to the next level and increase your strength so much that it will still be more after you stop taking it than before you started taking it.
Of course after you stop taking creatine you might experience a bit of drop in strength which is normal.
Example of a Good creatine usage:
| Bench Press Record Before taking Creatine: | Bench Press Record During Taking Creatine | Bench Press Record After Stopping taking Creatine |
| 5 Reps for 100 Kg | 5 Reps for 120Kg | 5 Reps for 115Kg |
Example of a Bad creatine usage:
| Bench Press Record Before taking Creatine: | Bench Press Record Before taking Creatine: | Bench Press Record Before taking Creatine: |
| 5 Reps for 100 Kg | 5 Reps for 105Kg | 5 Reps for 100 Kg |
7. Joint Supplements – Animal Flex
Every Athlete is facing joint injuries at least once in their life and it’s one of the most unpleasant experiences you can have while working out. Joint problems are the most common reason why people slow down their workout progress. Unfortunately in some cases, people may even stop working out because of such problems. The heavier you lift the more is increased the chance of any joint injuries. Runners are also facing joint problems often especially in the knees, ankles, and hips.
There are many Joint Supplements but in the article, we”ll mention one particular – Animal Flex. This supplement consist probably the best formula a joint supplement could have. It’s proven to be extremely effective with more than 10 000 positive reviews on amazon and even much more on other websites around the world.
The Formula
Lubrication:
- Hyaluronic Acid: Provides lubrication to the joints and helps improve joint mobility.
Support:
- Glucosamine Sulfate: Helps maintain joint cartilage and supports joint function.
- Chondroitin Sulfate: Contributes to the strength and flexibility of joint cartilage.
- Methylsulfonylmethane (MSM): Provides sulfur, which is important for joint tissue health.
- Ascorbic Acid (Vitamin C): Has antioxidant properties that can protect joint tissues from oxidative stress.
- Selenium: An essential mineral with antioxidant properties.
Construction:
- Ginger Root Extract: May have anti-inflammatory properties and aid in joint comfort.
- Turmeric Root Extract: Contains curcumin, a compound with potential anti-inflammatory effects.
- Boswellia Serrata Extract: May support joint health and reduce inflammation.
- Quercetin: An antioxidant flavonoid that may help reduce oxidative stress.
- Bromelain: An enzyme derived from pineapples, believed to aid in joint comfort.
8.Zinc
Zinc is an essential mineral that has multiple benefits for the human body. When it comes to muscle building this element is really important. It is involved in the protein synthesis process and can contribute to faster and better recovery. Zinc is also involved in the production and regulation of hormones including testosterone. And it does not end here. This mineral contributes to energy production which is crucial for workout performance. Sufficient zinc intake may help support the immune system and protect the body from oxidative stress.
Beneftis from Zinc:
- Muscle Repair and Recovery: Zinc is involved in protein synthesis, the process through which the body builds and repairs muscle tissue. Adequate zinc levels can contribute to faster recovery after workouts and promote muscle repair, which is crucial for building lean muscle mass and improving exercise performance.
- Immune System Support: Intense exercise can temporarily suppress the immune system, making athletes more susceptible to infections and illnesses. Zinc plays a key role in immune function, and ensuring sufficient zinc intake may help support the immune system and reduce the risk of exercise-induced immune suppression.
- Energy Metabolism: Zinc is essential for proper energy metabolism. It participates in various enzymatic reactions that are involved in the breakdown of carbohydrates, fats, and proteins for energy production. Adequate zinc levels can help ensure efficient energy utilization during workouts.
- Antioxidant Defense: Exercise generates oxidative stress in the body, leading to the production of free radicals. As a component of antioxidant enzymes, zinc helps neutralize these harmful molecules and reduces oxidative damage, which can support overall health and recovery.
- Hormone Regulation: Zinc is involved in the production and regulation of hormones, including testosterone. Testosterone is an important hormone for muscle growth and strength. Adequate zinc levels may contribute to healthy testosterone production, which can benefit workouts and athletic performance.
- Electrolyte Balance: Zinc is essential for maintaining proper electrolyte balance in the body. Electrolytes, such as sodium, potassium, and magnesium, are critical for hydration, muscle function, and nerve transmission during workouts.
- Nitric Oxide Production: Zinc is involved in the synthesis of nitric oxide, a molecule that promotes vasodilation (widening of blood vessels). Increased nitric oxide levels can improve blood flow to working muscles, potentially enhancing endurance and performance.
9.Pre-Workout
Pre-workouts contain a combination of ingredients that increase energy and focus during workout. They can also reduce fatigue during training leading to more efficient workouts. However there are thousands of brands that offer this supplement and it’s really hard to find a good one.
Warning
Most pre-workouts consist too high caffeine dosages combined with high dosages of taurine which is too much. Another very dangerous ingredients to avoid are DMAA (can lead to heart attack or stroke and is even banned several years ago) and Yohimbe ( can cause diziness , fatigue etc). Artificial sweeteners are also very dangerous and should be avoided.
Our Pick
Prelab Pro offers a product with a much lower caffeine dosage and all-natural ingredients. It is also tested for banned substances and is Non-Gmo, Gmp certified, Synthetic additives free, Soy Free, Gluten Free, Allergen free, Non -Irradiated. It does not contain any artificial sweeteners. All of its ingredients are safe. Everything is shown on the label, unlike some other pre-workouts.
Ingredients:
- Setria® Performance Blend
- Beetroot Powder
- Natural Caffeine (Coffea robusta) – 80mg
- L-Theanine
- L-Tyrosine
- NutriGenesis® Vitamin D3
- NutriGenesis® Vitamins B2, B6, B9, B12
- NutriGenesis® Potassium
- NutriGenesis® Iron
- Himalayan Pink Salt
This pre-workout will improve your focus so you can experience better mind-muscle connection during your workouts. It will also improve blood flow into the muscles which extends for a longer period to improve your post-workout recovery as well. When you train harder your body will require more vitamins and minerals. As you can see from the ingredients menu Prelab included important Vitamins and Minerals in its product to aid in muscle recovery.