If you're looking to take your nutrition to the next level to boost the effect of your workouts, you might consider using supplements.

I created a short list of the most popular fitness supplements that will help fuel and optimize your performance. You can also read about my personal experience with them.

So let's get started on finding out which supplements are right for you!

1. Protein Powders

One of the most popular supplements for athletes, protein powders provide your body with a steady source of muscle-building protein. They're perfect for those looking to increase their muscle mass or recover faster from intense workouts. Protein powders contain whey.

Protein powders are a fast and low-calorie option to ingest more protein. Remember that a sufficient protein intake is crucial for seeing changes in your body composition. The recommended daily protein intake varies wildly depending on the source, so I suggest tracking your intake and adjusting the amount of protein according to the body changes you observe.

I've been using protein powders from My Protein for several years now. There are tons of flavors to choose from. They also offer vegetarian and vegan protein powders. I mix protein powders with water to get a protein shake, but you can also use milk or plant milk.

2. BCAAs

Branched-chain amino acids are essential for muscle growth and energy. BCAAs provide your body with the essential building blocks it needs to repair and build muscle.

I personally saw no difference when I used BCAAs before my workouts, but a lot of people include them in their routine.

3. Pre-Workouts

Pre-workout supplements are designed to give you a boost of energy before your workout. They contain ingredients such as caffeine and other stimulants that help increase your mental focus and physical performance.

As much as I love to optimize my workouts, I am not a coffee drinker so the caffeine in pre-workouts made me jittery and nervous. But many people with a tolerance to caffeine swear by pre-workout supplements as they find they increase their energy and strength.

4. Creatine

Creatine is a popular supplement for athletes looking to improve strength and power. It's been scientifically proven to increase muscle growth, power output, and muscle recovery.

I highly recommend creatine, which is one of the best researched supplements on the market. I find that it improves my performance by about 10%. I currently take 3 grams of creatine per day.

5. Multivitamins

While all of these supplements are important for optimizing physical performance, multivitamins are sometimes essential for overall health and wellness. They help fill in the gaps of any nutrition deficiencies (eg. if you exclude a certain food group), giving you the energy and nutrients you need to stay healthy.

Before taking any multivitamins, I recommend getting a blood panel done to figure out if you actually have vitamin deficiencies. You might consider taking only a specific vitamin instead of a general multivitamin supplement.

Conclusion

Overall, supplements can be a great way to optimize your physical performance and get the most out of your workouts. However, it is important to do your research before starting any supplement regimen as there are potential risks associated with taking too much or not enough.

7 Times When A BCAA Supplement Comes In Handy

If you’re reading this, you probably already know that amino acids are the building blocks of protein. And, you’ve probably heard a thing or two about the branched-chain amino acids (a.k.a. BCAAs), leucine, isoleucine, and valine, which are named for their branch-chain molecular structure.

In addition to powering up with protein powder, many fitness enthusiasts take a BCAA supplement to maximize their workouts. That’s because BCAAs help prevent the breakdown of muscle protein, which is important for recovery and building muscle mass, explains Washington-based dietitian Kristin Koskinen, R.D.N.

“Most amino acids are metabolized in the liver, but BCAAs bypass the liver and go directly to muscle,” she says. “Since BCAAs inhibit the stress hormone cortisol, which can lead to muscle breakdown, they may contribute to speedier muscle recovery.”

Another reason BCAAs have become so popular is that they may help you reach your body composition goals, per a 2015 study published in Nutrients. “They aren’t a magic bullet, but as part of a program that includes proper diet and exercise, BCAAs may support muscle mass and weight management,” Koskinen says.

Since BCAAs occur naturally in food (specifically in animal-based proteins), it’s possible to get enough through diet, says Rob Sulaver, C.S.N, C.S.C.S., creator of Bandana Training and founding trainer at Rumble Boxing. However, there are certain cases in which a BCAA supplement comes in really handy. Here are seven to consider.

1. You Want To Bulk Up Your Muscle Mass

Because one-third of muscle protein is composed of BCAAs, gains require adequate BCAA consumption, according to The Vitamin Shoppe nutritionist Rebekah Blakely, R.D.N. In fact, one Journal of Nutrition review found that BCAAs successfully activate enzymes involved in building muscle.

“BCAAs are most often available in a 2:1:1 ratio of leucine-isoleucine-valine, based on recommended doses,” Blakely explains. “The recommended dose of leucine is typically two through 10 grams per day, so combined doses of up to 20 grams daily may be beneficial.”

2. You’re Participating In An Endurance Race, Such As A Marathon

After winning over the gym-goer community, BCAA supplements are now gaining popularity amongst endurance racers, explains Roger E. Adams, Ph.D., owner of eatrightfitness.

“The training involved in these sports can be quite harsh on the body and requires many repetitive hours over many weeks and months,” he says. “BCAA supplementation does seem to improve recovery and decrease the soreness associated with these long training sessions.”

To promote muscle recovery, Adams recommends endurance athletes take 2.5 grams of BCAAs prior to and during training (so five grams total).

3. You Don’t Feel Hydrated Before Working Out

Although more research needs to be done, one Nutrition Journal study suggests that BCCAs may play a role in enhancing hydration.

Read More: 8 Fun Ways To Drink More Water If You Hate Water

“Having BCAAs before your training sessions as part of your hydration strategy is a good way to ensure you get the fluids you need and set the stage for recovery,” he says.

4. You’re Doing Fasted Workouts

If you’re exercising first thing in the morning or going many hours without eating, a BCAA supplement can help replenish some of the building blocks you’ve depleted but need in order to perform and recover at your best, says The Vitamin Shoppe nutritionist Brittany Michels, R.D.N. So, if you work out before breakfast and find yourself feeling tired, or are concerned about your muscle recovery afterward, sip on BCAAs while you sweat.

5. You Cannot Get To A Post-Workout Meal Within An Hour

If you won’t have access to protein post-workout, you’ll benefit from taking a BCAA supplement.

“If it’s going to be longer than 30 to 60 minutes after a workout before you can get some nutritional recovery, you may want to supplement with BCAAs to help your muscles do recovery work in the meantime,” says Blakely.

6. You Struggle To Consume Enough Protein On A Daily Basis

If you don’t consume enough protein through food, you may lack essential amino acids, according to Blakely. “Not getting enough protein can be a common issue among plant-based eaters and the elderly (who tend to have decreased appetites),” she says. “Supplementing with BCAAs can help you meet those essential amino acid needs to help fuel activity and minimize muscle breakdown.”

Read More: 9 Easy Ways To Increase Your Protein Intake

Individual needs vary, but if this is a concern for you, Blakely recommends taking closer to 10 to 20 grams of BCAAs daily.

7. You’re Going To Be Working Out For Longer Than 90 Minutes

According to Blakely, most people burn through their nutritional stores within about 90 minutes of activity, depending on intensity level. For this reason, if you’re doing a long workout, she recommends a BCAA supplement, which can provide essential nutrients to your muscles that may potentially minimize fatigue.

Today I woke up feeling adventurous, wanting to try something new, and that's what managed to be today's page... As I posted the other day, we took a last minute trip back to Alabama and it went well overall. Visiting friends and family, eating at my favorite sushi place, walking at our old park, but tensions were high between my husband and I. When we got home last night, I finally just cracked and handed his ass to him. I was so furious at him for a few different reasons and when he woke me up this morning to kiss me goodbye, I wanted so badly to just say fuck you and go back to sleep but I wasn't going to let a couple incidents ruin another day and cause more tension. So I got up, I sent him off to work and I decided in that moment that I was going to do something new today and I was going to try to make everything better on my end.

I used my husband's BCAAs, put on one of my favorite shirts that hasn't fit me in over a year (yay to that!!!), and I'm going to dance my heart away today as my workout. I used to be a cheerleader in Jr high and high school so dancing is nothing new to me but I haven't done it in 5 years so this is going to be one hell of a sight lol. During the baby's nap time, I'm going to FINALLY take my four year old outside and teach him how to play soccer. He got a new ball months ago and because of my introverted ass, we haven't really gone outside without my husband being home; we just moved and I hate meeting new people. Which is pretty ridiculous considering we have a HUGE backyard where no one can see us and when I wasn't a stay at home mom, I worked directly with the public. Smh...