As a fitness and nutrition coach, I often get asked, “What supplements should I take to maximize my training?” There’s no denying that certain supplements, like whey protein, creatine, and caffeine, can offer real benefits for strength training. But here’s what I emphasize to all my clients: supplements should enhance your training, not replace a balanced diet. Without a strong nutrition foundation, even the most researched supplements won’t deliver the results you’re after.
Supplements That Work (and When to Use Them)
There’s no shortage of options on the market, but these six supplements are backed by science and can support your training when used correctly:
- Whey Protein (or other protein powders): A go-to for post-workout recovery, whey protein helps rebuild and repair muscle tissue with its quick-digesting amino acids. It’s perfect to consume during and immediately after a workout to promote recovery, then you should follow up with a whole meal.
- Creatine: If you want to increase your strength and power, creatine is one of the best choices out there. It works by boosting your muscles’ phosphocreatine stores, allowing you to push through intense training and gain muscle more efficiently. It’s not a magic pill, though. Consistency is key, and it’s only effective if your nutrition plan already supports muscle growth with enough calories and quality protein.
- Electrolytes: For those who train intensely or for long periods—especially in hot weather—electrolytes help maintain hydration and prevent cramping. These minerals are most beneficial during prolonged workouts or when you’re sweating heavily. If your sessions are short and moderate, plain water is usually sufficient. However, electrolyte supplements can help you maintain adequate balance if you’re switching to a whole-foods based diet that is low in these vital minerals.
- Fish Oil: Omega-3 fatty acids are fantastic for reducing inflammation and aiding recovery. Fish oil can help you feel less sore and bounce back quicker between training sessions. To get the most out of it, pair supplementation with omega-3-rich foods like salmon, flaxseed, and walnuts.
- Caffeine/Pre-Workout: Need a little boost before your workout? Caffeine can improve focus, energy, and even strength output. Taking it about 30-60 minutes before training can give you that extra edge. Just be mindful of how often you use it—relying too much on caffeine can build tolerance and interfere with sleep.
- Carbohydrate Powders: For those long, high-intensity training sessions or multiple workouts a day, carbohydrate powders can be a lifesaver. They help sustain energy and replenish glycogen stores, which keeps your performance levels high. However, don’t forget the power of whole food carbs like sweet potatoes, rice, and oats for your overall diet.
The Wayfinder Approach to Nutrition and Supplementation
At Wayfinder Fitness & Nutrition, we do things differently. While other programs may push supplements from the start, we focus on helping you master the basics first. We look at your daily diet, how balanced your meals are, and whether you’re fueling your body with enough nutrients to support your training. Only after we’ve established those strong nutrition habits do we explore which supplements can take your performance to the next level.
Ready to Optimize Your Training?
Don’t be tempted by flashy promises and quick fixes. Start by getting your nutrition right and building a strong base!
Start here: book a Goal Review to see what supplements would work best for you.