Skip to Content Skip to Navigation Accessibility Policy Click to login to your Account
Double the points! Earn 2x the loyalty points on all purchases Join Now
Shop All
Featured New Arrivals Subscribe & Save Deals of the Week Build Your Own Bundle
Shop by Category Coffee Mix-Ins MCT Oil Supplements Collagen Protein Bars On-The-Go
Not Sure Where to Start?
Not Sure Where to Start?
Take our quiz to get product recommendations tailor-made for your wellness goals. Plus, score 20% off! Take the Quiz
Shop All Products
Best Sellers
Coffee The Original Ground Coffee The High Achiever™ Enhanced Coffee The Original Coffee Pods
Supplements Greens Vitamins A-D-K Apple Cider Vinegar Max Gummies Sleep Gummies
Mix-Ins Bulletproof Original Creamer Brain Octane C8 MCT Oil Unflavored Collagen Peptides InnerFuel Prebiotic
Create Your Custom Bundle
Build Your Own Bundle
Save up to 20% when you stock up on your go-to product or mix and match all your Bulletproof favorites. Bundle & Save
Shop All Best Sellers
Coffee
Shop by Form Ground Coffee Whole Bean Coffee Coffee Pods
Shop by Roast Light Roast Coffee Medium Roast Coffee Medium-Dark Roast Coffee Dark Roast Coffee
Enhanced Coffee The High Achiever™ The Maximizer™ New The Original + Collagen Coffee Pods New Keto Coffee Pods
The Maximizer™
The Bulletproof difference
Make your morning routine work harder with premium coffee plus metabolism and gut health support. Shop Now
Shop All Coffee
Supplements
Shop by Form Capsules & Softgels Gummy Vitamins Powders
Shop by Benefit Daily Wellness Immune Support Stress & Sleep Gut & Digestive Health Energy Support Brain Health Bone & Joint Support
Your Wellness, Your Way
Save 20% with the Daily Wellness Bundle
Create your custom supplement bundle, and save on everything you need to feel your best. Bundle & Save
Shop All Supplements
MCT Oil
MCT Oil Brain Octane C8 MCT Oil MCT Oil
Products with MCT Oil Brain Octane Softgels CoQ10 Energy Apple Cider Vinegar Max Gummies Energy Gummies Coffee Creamer Keto Coffee Pods Bulletproof Starter Kit
What is MCT Oil?
What are MCT Oils?
Learn more about the quality fat that supports sustained energy, boosts metabolism and provides brain fuel.† Learn More
Shop All MCT Oil
Mix-Ins
Coffee Creamer Original French Vanilla Hazelnut
Quality Fats Brain Octane C8 MCT Oil MCT Oil Grass-Fed Ghee
Powders Unflavored Collagen Energy Collagen InnerFuel Prebiotic Greens
Build Your Perfect Cup
Save 20% On Your Custom Coffee Routine
Save up to 20% on everything you need to make Bulletproof Coffee when you build your own bundle. Bundle & Save
Shop All Mix-Ins
Collagen
Collagen Peptides Unflavored Chocolate Vanilla
Collagen Plus Support Gut Health Energy Sleep Immune Defense
Products with Collagen The Original + Collagen Coffee Pods New Collagen Protein Bars Collagelatin
What is Collagen?
What is Collagen?
Learn more about this amino acid rich protein that helps support glowing skin, flexible joints and strong bones.† Learn More
Shop All Collagen
Protein Bars
Collagen Protein Bars Chocolate Chip Cookie Dough Vanilla Shortbread Fudge Brownie Lemon Cookie
Protein Crisp Bars Peanut Butter Chocolate Chip Coconut Chocolate Chip Salted Caramel Chocolate Mint Chip
Bundle Your Favorite Bars
Bundle Your Favorite Bars & Save 20%
Can’t choose just one? Get all your favorites and save up to 20% when you build your own bundle. Bundle & Save
Shop All Protein Bars
About
Company Our Story Contact Us Store Locator Accessories & Apparel
Learn The Bulletproof Diet Books Recipes Blog
Online Exclusives Subscribe & Save 20% Earn Bulletproof Rewards Become An Ambassador
The Recipe That Made Us Famous
Bulletproof Coffee Recipe
What exactly is Bulletproof Coffee? How do you make it? Get the answers to all your butter coffee questions. Learn More
Learn More
Deals
Bundle & Save Build a Bundle (Save 20%) Starter Kits (Save 10%)
Ways to Save Subscribe & Save 20% Give $15, Get $15 Earn Bulletproof Rewards Sign Up For Email & SMS Free Shipping Orders $49+ & Subscriptions*
All Benefits. No Hassles.
Current activation
Subscribe to your favorite products and never run out, get 20% off every order, change or cancel anytime and get 10% off order add-ons. Subscribe & Save
Shop All Deals
Subscribe & Save 20% Learn More Search Account Cart
Search

Share

product
https://www.bulletproof.com/supplements/dietary-supplements/6-workout-supplements-that-actually-work/ article-8116 6 Best Workout Supplements to Supercharge Your Training https://www.bulletproof.com/wp-content/uploads/2019/02/Anti-Aging-Supplements-to-Turn-You-Into-Benjamin-Button_Whey-protein-300x160.jpg 1 USD InStock Dietary Supplements Supplements NUT06-00010 NUT06-00012 NUT08-00003 NUT08-00011 NUT08-00012 NUT08-00014 NUT08-00015 NUT08-00016 NUT08-00020 NUT08-00023 NUT08-00025 NUT08-00026 NUT08-00027 NUT08-00029 NUT08-00030 NUT08-00031 NUT08-00032 NUT08-00033 article
Home / Supplements / Dietary Supplements
|January 12, 2022

6 Best Workout Supplements to Supercharge Your Training

By Bulletproof Staff
Reviewed by Emily Gonzalez, ND for Scientific Accuracy

6 Best Workout Supplements to Supercharge Your Training

  • Whether you’re just starting, returning from a hiatus or adjusting to working out at home, you might be wondering, “What are the best workout supplements?”
  • This article explains the most effective workout supplements, whether workout supplements are worth it and how they work.
  • These science-backed supplements will help you feel stronger, recover better and take your athletic performance to the next level.

Whether you’re just starting a new workout routine or adjusting to working out at home, you might be wondering whether workout supplements actually work. So many different products on the market promise miracles. What are the best workout supplements to hit your goals, and which ones are a total waste?

These six science-backed supplements will actually help you take your athletic performance to the next level.

Best workout supplements for next-level training

1. Creatine for cell power

Creatine powder and pills on table
Creatine has been a workout staple for decades. It’s stuck around for so long because it really works. Creatine increases ATP (energy) production in your muscles and recharges them while you rest.[1] This buys you a few extra precious seconds of explosive power before you slow down and switch to using oxygen for fuel.

Creatine also stimulates protein synthesis, which can make you build muscle much faster. People who paired creatine with resistance training put on lean muscle mass anywhere from 15-200% faster than people who did the same workouts with a placebo.[2] If that wasn’t enough, creatine is also a nootropic. It enhances memory and delays mental fatigue.[3]

You have a couple options when it comes to creatine. The original and best-studied form is creatine monohydrate. It’s very effective — after you get it to a high enough concentration in your muscles. To do that, you have two options.

  • Take 5g/day and wait a month for it to kick in
  • Do a “loading phase” in which you take 20g/day (4 doses of 5g) for a week, then 5g/day to maintain after that

If you do the loading phase, be sure to drink a LOT of water. Creatine increases muscle hydration, so you want to get much more water than you normally would. It’s not uncommon to get a mild dehydration headache and bloating during the creatine loading phase. It should go away when you finish loading and drop down to a normal dose.

There’s also creatine nitrate. It’s a newer, more expensive version of creatine. Companies claim it absorbs better and that the nitrate form doesn’t require a loading phase, but good research on creatine nitrate is scarce.

You can try it and look for a difference or just stick with classic creatine monohydrate.Creatine gets into your muscles more effectively if you pair it with a tiny amount of glucose.[4] You don’t need much. Try taking it with a quarter of a teaspoon of raw honey.

  • Creatine monohydrate suggested dose: 20g/day (5g 4 times daily) for one week, then 5g/day to maintain
  • When to take it: Morning (or throughout day for loading phase)
  • Favorite brand: Jarrow Formulas 100% pure creatine

2. D-ribose for energy production

D-ribose might be the most Bulletproof member of the sugar family. It has a maple-like sweetness to it, but because it contains 5 carbons instead of the 6 found in table sugar, ribose doesn’t raise your blood glucose.

It does, however, significantly improve your energy production by enhancing your mitochondria. Ribose is a critical component of adenosine triphosphate (ATP), the molecule that stores energy in your cells. Exercise empties your ATP; ribose helps to fill them back up more quickly, decreasing muscle soreness and speeding up recovery time after you work out.[5] Ribose also enhances overall mitochondrial function, which can be great if you want an overall boost throughout the day. Try using it to sweeten your coffee.

A quick word of caution: unlike most sugars, ribose actually lowers your blood glucose. If you’re prone to hypoglycemia, take your ribose with meals to counter the effect, and don’t take more than 10g at a time.

  • Suggested dose: 5g/day
  • When to take it: 1 hour before you work out
  • Favorite brand: a low-glycemic sugar substitute

Related: How to Choose the Best Protein Powder for Your Body

More Supplements From Bulletproof

  • The Best Time to Take Magnesium
  • Biotin vs Collagen: What’s the Difference?
  • Probiotics for Women
  • 13 Anti-Aging Supplements To Help You Age Gracefully

3. PQQ and CoQ10 for an energetic edge

When you combine pyrroloquinoline quinone (PQQ) and coenzyme Q10 (CoQ10), you end up with turbocharged mitochondria, which means more energy for every cell in your body. When your mitochondria are pumping out extra energy, you feel it in your mental endurance and muscular energy.

  • In rodent studies, PQQ has been found to promote the creation of new mitochondria.[6] [7]
  • PQQ improves mitochondrial function in human skin cells, protecting skin from UV radiation and slowing down aging[8]
  • PQQ promotes the growth of new mitochondria in rodents[9]

Extra cellular energy can give you an edge in the gym. The struggle with PQQ is bioavailability. It’s difficult to get it through your digestion and bloodstream and into your mitochondria. Bulletproof Unfair Advantage uses a colloidal delivery system. Taking a couple of these before you workout can drive you to push through an extra few seconds or reps.

  • Suggested dose: 2-4 ampules
  • When to take it: 1 hour before you work out
  • Favorite brand: Bulletproof Unfair Advantage

4. Branched-chain amino acids (BCAAs) for faster recovery

BCAA supplements contain the amino acids isoleucine, leucine, and valine. BCAAs:

  • Boost testosterone and mTOR, creating a better environment for your body to both burn fat and build muscle[10]
  • Suppress cortisol and increase protein synthesis, which helps your body repair muscles more quickly after an intense workout[11]

BCAA powder is one of the most commonly adulterated supplements. It tastes horrifyingly bitter and doesn’t mix well with water, so many manufacturers add artificial sweeteners and dissolving agents to it. Stay away from products that contain artificial sweeteners like aspartame, acesulfame potassium (ace-K), and sucralose.

Here’s a rundown of the best sweetener options, and sunflower/soy lecithin are by far the best dissolving agents. If you don’t like sweeteners or you’re a masochist, drink unflavored BCAAs. Or, you can take it in capsule form and avoid the nasty taste altogether.

  • Suggested dose: 5g
  • When to take it: One dose before you work out, one dose after[12]
  • Favorite brand: Physique Formula Xylitol-sweetened BCAAs

5. Whey protein and colostrum to build muscle

Whey is the king of post-exercise proteins. It increases muscle synthesis more than soy or casein protein.[13] It also promotes extra muscle growth even when you get plenty of other protein in your diet.[14] It decreases muscle soreness after you exercise, too.[15] It’s the gold standard.

Like BCAAs, commercial whey is often full of nasty fillers and sweeteners. Look for whey from 100% grass-fed, grass-finished cows that have never been exposed to hormones, antibiotics, or pesticides.

You can also boost the effects of whey using grass-fed colostrum, the nutrient cows feed their newborns in the four to five days post-birth. Colostrum on its own increases lean body mass and performance, as well as recovery.[16][17] Plus, it improves gut health and your immune system, which can counter the dip in immune function you get with heavy exercise.[18] Whey and colostrum together are a powerful step up from standard commercial protein powders.

  • Suggested dose: 10-15g
  • When to take it: Within an hour after exercise
  • Favorite brand: Naked Whey

6. Collagen protein to support flexible joints

walking lunges- glute exercises

Collagen plays a big role in your entire body. This protein contains amino acid building blocks your body uses to support hydrated skin, flexible joints and strong bones.

Whether you’re a powerlifter or a morning jogger, exercise stresses your body and joints. When you take a collagen protein supplement, you give your body extra amino acids to support stronger joints, tendons and ligaments.[19] When you have healthier joints, you have better mobility, which increases your range of motion and allows you to get more movement out of each rep.

Collagen protein may also support muscle mass. It contains the amino acids arginine and glycine, two amino acids your body uses to create creatine.[20] Adding collagen protein to your post-workout recovery stack is an easy way to support your recovery.

Collagen contains eight out of the nine essential amino acids, as well as glycine, proline and hydroxyproline. Unless you regularly eat bone broth and organ meat, these amino acids are scarce in the standard American diet. That’s why collagen protein supplements are so beneficial. Look for hydrolyzed collagen peptides. “Hydrolyzed” means the collagen has been broken down so it’s easier to digest.

  • Suggested dose: 10-20g collagen
  • When to take it: Before or after your workout

These supplements can truly enhance your athletic performance. When choosing a workout supplement, it’s crucial to do some digging and find a brand you can trust. Give them a try and let us know what you think after a few weeks.

Join the Bulletproof Revolution

Sign up for early access to sales, product launches, the latest Bulletproof news and more!

This is an updated version of an article originally published July 2019.

Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. Products sold on this website are not intended to diagnose, treat, cure, or prevent any disease. Information provided by this website or this company is not a substitute for direct, individual medical treatment or advice. It is the responsibility of you and your healthcare providers to make all decisions regarding your health. Bulletproof recommends that you consult with your healthcare providers regarding the diagnosis and treatment of any disease or condition.

About Bulletproof Staff

The Bulletproof Staff category includes more than two dozen writers with a wide range of expertise, including nutrition, fitness, recipe development and more. Articles from The Bulletproof Staff contain insight from multiple writers. Content in this category has been peer reviewed and updated when required to adhere to our editorial guidelines. Explore more content by category here.

References

[1] http://pharmrev.aspetjournals.org/content/53/2/161.long#titl...
[2] http://pharmrev.aspetjournals.org/content/53/2/161.long#titl...
[3] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1691485/pdf/1456...
[4] http://www.ncbi.nlm.nih.gov/pubmed/12660409
[5] https://www.sciencedirect.com/science/article/abs/pii/S03069...
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804159/#B1
[7] https://www.ncbi.nlm.nih.gov/pubmed/19211721/
[8] http://en.cnki.com.cn/Article_en/CJFDTotal-NJYK201303012.htm
[9] http://www.ncbi.nlm.nih.gov/pubmed/19861415
[10] http://jissn.biomedcentral.com/articles/10.1186/1550-2783-6-...
[11] https://www.semanticscholar.org/paper/Amino-acid-supplements...
[12] http://jn.nutrition.org/content/134/6/1583S.long
[13] https://www.ncbi.nlm.nih.gov/pubmed/19589961
[14] http://nutritionandmetabolism.biomedcentral.com/articles/10....
[15] http://nutritionandmetabolism.biomedcentral.com/articles/10....
[16] https://www.ncbi.nlm.nih.gov/pubmed/11312068
[17] https://www.ncbi.nlm.nih.gov/pubmed/12188088
[18] http://www.ncbi.nlm.nih.gov/pubmed/21148400
[19] https://www.ncbi.nlm.nih.gov/pubmed/18416885
[20] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/

TAGS

Supplements

Related Bulletproof Supplements

hand holding white supplements
The Best Time to Take Magnesium
middle aged woman with great hair enjoying a cup of coffee
Biotin vs Collagen: What’s the Difference?
pregnant woman holds her belly
Probiotics for Women
Bulletproof Unflavored Collagen and Coffee
13 Anti-Aging Supplements To Help You Age Gracefully
Sign up today & save 15%
SHOP
  • Coffee
  • Mix-Ins
  • MCT Oils
  • Supplements
  • Collagen
  • Protein Bars
  • All Products
Learn
  • Bulletproof for Beginners
  • Recipes
  • Newsletters & Guides
  • Bulletproof Blog
  • Books
CUSTOMER CARE
  • Contact Us
  • FAQs
  • Shipping Policy
  • Return Policy
  • Accessibility Policy
COMPANY
  • About Us
  • Press
  • Careers
  • Customer Reviews
  • Rewards
  • Give $15, Get $15
PARTNERS
  • Store Locator
  • Wholesale
  • Ambassador Program
  • Affiliate Program
Discover What Better Feels Like
  • Facebook
  • Twitter
  • Instagram
  • YouTube

†Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Information provided by this website or this company is not a substitute for individual medical advice. | ©Bulletproof 360, Inc. 2013–2023

  • Privacy Policy|
  • Terms|
  • Reseller Policy|