The 10 Most Popular Supplements for Workout [2024]

Video: The 4 BEST Supplements To Build Muscle Faster (And How Much They Help) ft. Dr. Brad Schoenfeld.

Are you looking to take your workout to the next level? If so, you’re not alone. Many people turn to supplements to support their fitness goals and enhance their performance. In fact, a study found that about 44% of gymgoers surveyed used dietary supplements to help them achieve their fitness goals[1]. But with so many options available, it can be overwhelming to choose the right supplements for your workout routine.

At Vitamin Brands™, we understand the importance of finding the right supplements to support your fitness journey. That’s why we’ve compiled a list of the 10 most popular workout supplements in 2024. Whether you’re looking to build muscle, increase endurance, or improve recovery, these supplements have got you covered. So let’s dive in and discover the best supplements to take your workout to the next level.

Table of Contents

Quick Answer

Looking for a quick answer to your supplement needs? Here are the top 10 workout supplements for 2024:

  1. Creatine
  2. Protein Powder
  3. BCAAs
  4. Pre-Workout Supplements
  5. Beta-Alanine
  6. Citrulline Malate
  7. Fish Oil
  8. Glutamine
  9. Multivitamins
  10. Caffeine

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Creatine | Protein Powder | BCAAs | Pre-Workout Supplements | Beta-Alanine | Citrulline Malate | Fish Oil | Glutamine | Multivitamins | Caffeine

Quick Tips and Facts

Before we dive into the details of each supplement, here are some quick tips and facts to keep in mind:

  • Supplements are designed to supplement, not substitute for, a balanced diet.
  • The U.S. Food and Drug Administration does not regulate supplements in the same way it does prescription drugs.
  • It’s important to choose reputable products that have been on the market for years and have been third-party tested.
  • Always consult with a healthcare provider before starting any new supplement to ensure it’s safe for you.

Now, let’s explore each of these popular workout supplements in more detail.

Background: The Evolution of Workout Supplements

clear plastic bottle

Workout supplements have come a long way over the years. From the early days of bodybuilding to the modern fitness industry, these supplements have evolved to meet the needs of athletes and fitness enthusiasts. Today, there are a wide variety of supplements available, each with its own unique benefits and uses.

1. Creatine

Video: The BEST Creatine Supplements of 2023 — GROW Your Muscles!

Creatine is one of the most popular and well-researched workout supplements on the market. It is a naturally occurring compound found in small amounts in foods like meat and fish. Creatine is stored in your muscles and used as a source of energy during high-intensity exercise.

Benefits of Creatine:

  • Increased muscle strength and power[2]
  • Improved exercise performance, especially during high-intensity, short-duration activities[3]
  • Enhanced muscle recovery and reduced muscle damage[4]

Drawbacks of Creatine:

  • May cause water retention and weight gain in some individuals[5]
  • Potential gastrointestinal discomfort, such as bloating and diarrhea[6]

Recommended Dosage: The most common dosage for creatine is 3-5 grams per day, taken with water or a carbohydrate-rich beverage[7].

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2. Protein Powder

Video: Best Protein Powders 2024: Don’t Choose Wrong! (I did at first).

Protein is an essential macronutrient that plays a crucial role in muscle repair and growth. While it’s possible to meet your protein needs through whole foods, protein powder offers a convenient and efficient way to increase your protein intake.

Benefits of Protein Powder:

  • Supports muscle repair and growth[8]
  • Helps with post-workout recovery[9]
  • Convenient and easy to consume, especially for those with busy lifestyles[10]

Drawbacks of Protein Powder:

  • Some protein powders may contain added sugars and artificial ingredients, so it’s important to choose a high-quality product[11]
  • Excessive protein intake may strain the kidneys in individuals with pre-existing kidney conditions[12]

Recommended Dosage: The recommended protein intake for active individuals is around 0.8-1 gram of protein per pound of body weight per day[13]. Protein powder can be used to supplement your protein intake as needed.

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3. BCAAs

Video: TOP 3 Supplements That Help Build Muscle FASTER (YOU NEED THESE!).

BCAAs, or branched-chain amino acids, are a group of essential amino acids that play a key role in muscle protein synthesis. They are particularly important for athletes and individuals engaging in intense exercise.

Benefits of BCAAs:

  • Supports muscle protein synthesis and muscle recovery[14]
  • Reduces muscle soreness and fatigue[15]
  • May help prevent muscle loss during periods of calorie restriction or intense training[16]

Drawbacks of BCAAs:

  • BCAAs are found in protein-rich foods, so supplementation may not be necessary for individuals consuming an adequate amount of protein[17]
  • Some studies have shown limited benefits of BCAA supplementation in certain populations[18]

Recommended Dosage: The recommended dosage of BCAAs is typically 5-10 grams before or after exercise, or as directed by your healthcare provider[19].

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4. Pre-Workout Supplements

Video: PRE-WORKOUT EXPLAINED! — What Is It & Should You Be Using Pre-Workout Supplements? | Doctor ER.

Pre-workout supplements are designed to enhance energy, focus, and performance during exercise. They often contain a combination of ingredients such as caffeine, beta-alanine, and creatine.

Benefits of Pre-Workout Supplements:

  • Increased energy and focus[20]
  • Improved exercise performance and endurance[21]
  • Enhanced muscle pumps and blood flow[22]

Drawbacks of Pre-Workout Supplements:

  • Some pre-workout supplements may contain high levels of caffeine, which can cause jitters, insomnia, and increased heart rate in sensitive individuals[23]
  • The long-term effects of regular pre-workout supplement use are not well-studied[24]

Recommended Dosage: Follow the instructions on the specific pre-workout supplement you choose, as dosages can vary depending on the product.

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5. Beta-Alanine

Video: TOP 5 PRE WORKOUT SUPPLEMENTS 2023.

Beta-alanine is a non-essential amino acid that is naturally produced in the body. It is known for its ability to increase muscle carnosine levels, which can help reduce fatigue during high-intensity exercise.

Benefits of Beta-Alanine:

  • Increased muscle endurance and performance[25]
  • Delayed onset of muscle fatigue[26]
  • Improved exercise capacity during high-intensity, short-duration activities[27]

Drawbacks of Beta-Alanine:

  • Beta-alanine may cause a harmless tingling sensation known as paresthesia in some individuals[28]
  • The optimal dosage and timing of beta-alanine supplementation are still being studied[29]

Recommended Dosage: The most common dosage of beta-alanine is 2-5 grams per day, taken in divided doses[30].

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6. Citrulline Malate

Video: L-Citrulline Does it Work? | Which Citrulline is Best for ED, Workout, and PUMP.

Citrulline malate is a compound that is converted into arginine in the body. It is known for its ability to increase nitric oxide production, which can improve blood flow and enhance exercise performance.

Benefits of Citrulline Malate:

  • Increased nitric oxide production and improved blood flow[31]
  • Enhanced exercise performance and reduced fatigue[32]
  • Improved muscle recovery and reduced muscle soreness[33]

Drawbacks of Citrulline Malate:

  • Citrulline malate may cause gastrointestinal discomfort in some individuals[34]
  • The optimal dosage and timing of citrulline malate supplementation are still being studied[35]

Recommended Dosage: The recommended dosage of citrulline malate is typically 6-8 grams per day, taken before exercise[36].

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7. Fish Oil

Video: Top 7 Best Fish Oil Supplements for Optimal Health (2024).

Fish oil is a rich source of omega-3 fatty acids, which are essential fats that play a crucial role in overall health and well-being. Omega-3 fatty acids have been shown to have numerous benefits for athletes and individuals engaging in regular exercise.

Benefits of Fish Oil:

  • Reduced inflammation and joint pain[37]
  • Improved cardiovascular health and blood flow[38]
  • Enhanced brain function and cognitive performance[39]

Drawbacks of Fish Oil:

  • Fish oil supplements may cause a fishy aftertaste or burping in some individuals[40]
  • High doses of fish oil may increase the risk of bleeding in individuals taking blood-thinning medications[41]

Recommended Dosage: The recommended dosage of fish oil is typically 1-3 grams of combined EPA and DHA per day, as directed by your healthcare provider[42].

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8. Glutamine

Video: ​8 Best Supplements to Build Muscle (2024).

Glutamine is a non-essential amino acid that is abundant in the body. It plays a crucial role in muscle protein synthesis and immune function. During intense exercise, glutamine levels can become depleted, making supplementation beneficial.

Benefits of Glutamine:

  • Supports muscle recovery and reduces muscle soreness[43]
  • Enhances immune function and reduces the risk of infection[44]
  • May help prevent muscle loss during periods of calorie restriction or intense training[45]

Drawbacks of Glutamine:

  • Glutamine supplementation may not be necessary for individuals consuming an adequate amount of protein[46]
  • The optimal dosage and timing of glutamine supplementation are still being studied[47]

Recommended Dosage: The recommended dosage of glutamine is typically 5-10 grams per day, taken before or after exercise, or as directed by your healthcare provider[48].

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9. Multivitamins

Video: 9 Vitamins that Speed Up Muscle Growth.

Multivitamins are a combination of vitamins and minerals that are essential for overall health and well-being. While they are not specific to workout performance, they can help fill in any nutritional gaps in your diet.

Benefits of Multivitamins:

  • Provides essential vitamins and minerals for overall health[49]
  • Supports immune function and energy production[50]
  • Helps fill in nutritional gaps in your diet[51]

Drawbacks of Multivitamins:

  • Some individuals may not need a multivitamin if they have a well-balanced diet[52]
  • High doses of certain vitamins and minerals may have negative health effects[53]

Recommended Dosage: Follow the instructions on the specific multivitamin you choose, as dosages can vary depending on the product.

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10. Caffeine

Video: Should You Take Caffeine Over Preworkout Supplements?

Caffeine is a natural stimulant that is commonly found in coffee, tea, and energy drinks. It is known for its ability to increase alertness, focus, and exercise performance.

Benefits of Caffeine:

  • Increased energy and focus[54]
  • Improved exercise performance and endurance[55]
  • Enhanced fat burning and metabolism[56]

Drawbacks of Caffeine:

  • Caffeine can cause jitters, insomnia, and increased heart rate in sensitive individuals[57]
  • Regular caffeine use can lead to tolerance and dependence[58]

Recommended Dosage: The optimal dosage of caffeine varies depending on the individual’s tolerance and sensitivity. It’s best to start with a low dose and gradually increase as needed.

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FAQ

white and blue round medication pill

What is the most used workout supplement?

The most used workout supplement varies depending on individual goals and preferences. However, protein powder and creatine are two of the most popular and widely used supplements among athletes and fitness enthusiasts.

What is the best supplement during workout?

The best supplement during a workout depends on your specific goals and needs. Pre-workout supplements, BCAAs, and caffeine are commonly used to enhance energy, focus, and performance during exercise.

What is the #1 supplement to take?

There is no one-size-fits-all answer to this question, as the best supplement to take depends on individual goals and needs. However, protein powder is often considered a staple supplement for muscle repair and growth.

Read more about “The Ultimate Guide to the Top 15 Supplement Brands Worldwide …”

What is the best fitness supplement?

The best fitness supplement depends on your specific fitness goals. For muscle building, protein powder and creatine are popular choices. For endurance and performance, BCAAs and pre-workout supplements can be beneficial.

Read more about “The 10 Most Popular Supplements for Athletes in 2024”

Conclusion

a man holding a can of food

In conclusion, choosing the right workout supplements can make a significant difference in your fitness journey. The 10 most popular supplements for workout in 2024 are:

  1. Creatine
  2. Protein Powder
  3. BCAAs
  4. Pre-Workout Supplements
  5. Beta-Alanine
  6. Citrulline Malate
  7. Fish Oil
  8. Glutamine
  9. Multivitamins
  10. Caffeine

Each of these supplements offers unique benefits and can support your fitness goals in different ways. However, it’s important to remember that supplements are meant to supplement, not substitute for, a balanced diet and regular exercise routine.

Before starting any new supplement, it’s always a good idea to consult with a healthcare provider to ensure it’s safe for you. Additionally, choose reputable products that have been on the market for years and have been third-party tested.

So, whether you’re looking to build muscle, increase endurance, or improve recovery, these popular workout supplements can help you take your fitness to the next level.

CHECK PRICE on: Creatine | Protein Powder | BCAAs | Pre-Workout Supplements | Beta-Alanine | Citrulline Malate | Fish Oil | Glutamine | Multivitamins | Caffeine

CHECK PRICE on: Creatine | Protein Powder | BCAAs | Pre-Workout Supplements | Beta-Alanine | Citrulline Malate | Fish Oil | Glutamine | Multivitamins | Caffeine

We hope this guide has helped you navigate the world of workout supplements and find the best options for your fitness goals. Remember, everyone’s needs are different, so it’s important to listen to your body and consult with a healthcare provider before starting any new supplement regimen.

If you’re interested in learning more about essential vitamins, health supplements, sports nutrition, or supplement regulations, check out our related articles on Vitamin Brands™:

For more information on the topic of workout supplements, you may also find the following external resources helpful:

Remember, your fitness journey is unique to you. Find the supplements that work best for your body and goals, and always prioritize your health and well-being. Happy training!

CHECK PRICE on: Creatine | Protein Powder | BCAAs | Pre-Workout Supplements | Beta-Alanine | Citrulline Malate | Fish Oil | Glutamine | Multivitamins | Caffeine

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Review Team

The Popular Brands Review Team is a collective of seasoned professionals boasting an extensive and varied portfolio in the field of product evaluation. Composed of experts with specialties across a myriad of industries, the team’s collective experience spans across numerous decades, allowing them a unique depth and breadth of understanding when it comes to reviewing different brands and products.

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