How do you know what the best workout supplements for men are? Do they really work? Are they safe? In this guide, you’ll find out which workout supplements for men are most popular and how to use them correctly to help build muscle, burn fat, and perform at your best during your workouts.
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What Are the Most Important Supplements for Men?
While you can get a lot of vitamins and minerals from your diet, there are some that you need to supplement. That is especially true if you’re an active person trying to build muscle mass or lose weight through exercise and dieting. Your workout regimen can also deplete some nutrients more quickly than usual.
The most important workout supplements for men are: vitamin B12, zinc, vitamin D3, omega-3 fatty acids (EPA/DHA), creatine, l-glutamine, l-arginine, and BCAA. If you want to know more about workout supplements for men, read our full post on it here!
Protein is a vital component of muscle recovery and strength building, but it’s also important to consume enough protein without overdoing it. Most people do not need as much protein as they think they do; studies have shown that consuming more than one gram per pound of body weight has little or no effect on athletic performance.
So if you weigh 160 pounds, you should get about 80-100 grams of protein each day—that’s right, around 2 servings of chicken, 3 eggs, or 4 ounces of fish or meat.
You can find high-quality proteins in powder form that are loaded with nutrients—the perfect addition to any workout regimen. Whey protein isolate is an effective source of high-quality nutrition that helps build muscles when used before or after working out. Even better, whey protein contains branched-chain amino acids (BCAAs), which support lean muscle growth and break down fat deposits faster during exercise than regular amino acids.
Choose organic whey powders to avoid pesticides, hormones, gluten, and lactose, and reach your workout goals even quicker! Add them to water for instant energy before hitting a gym session, or stir them into cold fruit smoothies after your workout.
Pro tip: Avoid drinking too many sugary beverages like soda or juice, which contain empty calories and sugar; opt instead for filtered water flavored with low-calorie sweeteners like agave nectar or stevia extract.
The essential minerals also fall into the category of workout supplements for men, they are generally divided into macro minerals and micro minerals. Macro minerals are of crucial importance as they act as building blocks in our body and micronutrients play a vital role in enzyme processes within our body. Examples of these include calcium, iodine, magnesium, zinc, selenium, etc.
To optimize health, we must consume recommended daily amounts of each mineral to promote well-being. In order to help you with your quest of supplementing your diet with workout supplements for men, here is an overview of some key minerals that can greatly benefit us all. We’ll go over iron, magnesium, zinc, and more.
Remember to consult with your physician before introducing any workout supplements for men into your diet! Always do so carefully! For example, starting slow and only taking 1 capsule per day will help minimize possible side effects. It’s important to point out that we’re talking about entirely different kinds of products if you’re looking for vitamins and protein.
At no time would we even think about confusing those two because there are many things such as forms and dosages that matter drastically when it comes to optimal usage. If in doubt, seek medical advice from licensed nutritionists or physicians because if not appropriately taken or carelessly utilized, it could lead to serious harm, including death! But first, let’s see what kind of workout supplements for men you should be considering…
Iron helps boost energy levels by assisting red blood cells in circulating oxygen throughout your entire body, providing incredible support during exercise sessions requiring high-intensity work output!
Zinc supports collagen formation and is critical to wound healing and tissue repair.
Magnesium helps you maintain a healthy heart rate and relieves muscle cramps.
Potassium promotes cellular health, regulates nerve activity, and balances electrolytes.
Calcium enables efficient muscular contraction, supports bone strength/density, nourishes neurons within our brain/nervous system, strengthens muscles to help prevent injury/weakening over time, and promotes healthy teeth and gums.
Vitamins for Workout
Vitamin D is one of the crucial vitamins for a healthy immune system and muscle and bone strength. But many men who live in northern climates or in regions where there’s not much sunlight (aka a lot of us) don’t get enough from their diets alone. Adding an extra 1,000 international units per day to your diet is one way to supplement that vitamin D you need.
Vitamin B12 plays an important role in energy metabolism, specifically when it comes to absorbing and using carbs and fats effectively. Many people are deficient in B12, especially vegans or vegetarians; adding another 500 micrograms each day may be just what you need to add some pep back into your workout routine.
Some other vitamins good for a workout are C and E, which aid in recovery. Finally, consider adding fish oil—specifically omega-3 fatty acids—to your supplementation regimen. They have been shown to help regulate inflammation levels and improve cholesterol health if consumed regularly.
When it comes to workout supplements for men, there is one that’s best known for its effectiveness: creatine. Creatine improves strength, muscle endurance, and has been shown to build lean body mass. It’s a natural component of our bodies, but we don’t make enough on our own, so it’s important to get it through food or supplements.
If you’re trying to bulk up (or gain strength and muscle), take 5 grams daily with a carbohydrate source post-workout when your muscles are most receptive to protein synthesis (otherwise, they will just go toward keeping energy). Fast digesting carbs spike insulin levels quickly, making it easier to shuttle nutrients into muscle cells rather than fat cells!
A 3-5 day loading phase can help boost saturation levels in newly formed muscle cells. Taking an additional 3-5g after a week can further increase stores; keep in mind that any more than 10g per day is unsafe if not supplemented correctly. In other words, buy smaller containers of creatine powder so you can measure out what you need accurately and supplement correctly over time.
You may also want to consider taking two at once since studies have shown extra benefits by having higher blood plasma levels (i.e., 0.3 gram/kg rather than 0.03), although no research has confirmed these results yet. You should also note that creatine is unregulated by the FDA, which means quality can vary significantly between brands. Look for a few transparent sources online and decide if those suit your budget and needs best. To be safe, look for vegan brands.
Post-Workout Recovery Shakes
Just as it sounds, a post-workout recovery shake is a supplement that you consume immediately after completing your workout. These shakes are designed to help repair muscles and restore energy levels. Many are also specifically designed to promote muscle growth by replenishing much-needed proteins and amino acids, which repair cells in damaged muscles.
There’s some evidence that taking protein after workouts can also reduce soreness and improve endurance, but not all research supports these findings. Overall, it seems like post-workout supplements as one of the workout supplements for men can be beneficial if you’re trying to build lean muscle mass (which you should definitely be doing).
The best thing is to consult with a registered dietitian or personal trainer who can recommend a specific type of protein, based on your weight loss or muscle-building goals.
Whew… that was a lot of words, but now you know what workout supplements for men you should be considering picking up or at least looking into when trying to build lean muscle mass or improve performance via boosting testosterone levels naturally without having to resort to taking anabolic steroids which can be very harmful!
Overall, make sure you take at least 2 grams of protein daily, about 100 milligrams of zinc for immunity support, 800 IU of vitamin D for blood sugar regulation and heart health, and at least 300 milligrams daily of magnesium to keep that heartbeat steady during workouts.