5 All-Natural Supplements to Help You Crush Your Workouts

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Recovering from your workouts—especially if you’re just getting back into the game or trying something new—isn’t always easy. And no one said it was necessarily supposed to be. Occasional soreness, muscle aches, changes in your appetite, maybe some fatigue? These inconveniences are sometimes the price you pay to strengthen your body, helping to make it stronger and more resilient in the process.

But here’s the good news: studies show that certain supplements might be able to help you see results from your workouts faster, while offering some protection against set-backs or the risk for injuries while you progress.

It’s important to understand that while exercise is very healthy, it’s actually a stressor on the body. Tough workouts challenge and even damage your muscles, and as a result, you must be intentional about repairing those muscle tissues with the right nutrients if you want to get stronger. Exercise can also affect hormone levels, including by temporarily increasing the stress hormone called cortisol. But this, too, can be beneficial—as long as your body has the proper tools to bounce back from the challenge.

You need time following exercise, as well as proper fuel and nutrients in to facilitate the recovery process. Protein is obviously key for muscle recovery, but so are healthy carbs, B vitamins, electrolytes, and antioxidants. Unfortunately, you may or may not be able to get all the essential nutrition you need solely from food, which is where supplements come in. They can help bridge the gap and ensure you’re not deficient in key macros, vitamins or minerals.

Let’s look at some of the top supplemental sources of workout-boosting nutrients.

Bone Broth

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Bone broth is a slow-simmered liquid made from steeping nutrient-rich animal parts along with veggies and herbs. The bones, marrow, skin, feet, tendons and ligaments from animals like chickens and cattle give bone broths its nutrients, including compounds like collagen, amino acids, and numerous trace minerals. And while most of us wouldn’t dare to actually eat these parts, thanks to bone broth we don’t have to!

If you’ve ever heard of bone broth, you probably equate it more with warm soup on a cold day than a post-workout-recovery-meal. But times are changing, and new products are making it easier than ever to add ready-to-use bone broth powder to things like meatballs, casseroles, or even sweet recipes like oatmeal and shakes.

Sound crazy? With a variety of flavors on the market, you’re sure to find a bone broth that appeals to you. And considering how the collagen in bone broth helps repair the connective tissue that makes up our joints and tendons, plus its amino acids (protein) that help build lean muscle mass and support workout recovery, it’s worth giving these convenient new formulas a shot.

Alternative Protein Powders

Gone are the days when dairy-derived whey protein powder was the only protein powder available. Today there are numerous plant-based powders on store shelves that tend to be easier to digest, just as beneficial as their animal-based counterparts for supporting lean muscle mass, and also eco-friendly to produce.

Two noteworthy options in the plant-based protein category: hemp protein powder and pea protein powder. Hemp seeds contain not only one of the highest concentrations of protein amongst all edible seeds, but also omega-3 fatty acids and fiber—both of which have anti-inflammatory benefits.

Meanwhile, pea protein powder is considered to be one of the most hypoallergenic of all protein powders. It still packs a serious protein-punch and has benefits like blood sugar stabilization, but because it contains no gluten or dairy, it’s also unlikely to cause symptoms like bloating or gas.

“Super” Greens

Although every formula is slightly different, super green mixes usually contain a mix of digestive herbs or enzymes, fermented probiotics, and, thanks to ingredients like spirulina, acai, pomegranate, alfalfa and goji berry, a plethora of anti-aging antioxidants. In fact, one serving of a powdered greens drink can supply you with the equivalent of 3-5 servings of produce.

When it comes to the specific, workout-related benefits of a concentrated dose of dried greens, herbs and berries, you can expect more energy, improved digestion, increased intake of electrolytes and water, plus heightened “alkalinity,” which supports detoxification. For the most bang for your buck, look for a super greens formula made with mostly raw and organic ingredients (meaning it’s processed at a low temperature, which ensures delicate antioxidants haven’t been destroyed).

B Vitamins

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Most of us get a good deal of B vitamins from foods like meat, dairy, and eggs, but many people have a hard time digesting at least a portion of what they consume. And the more active we are, the more B vitamins we require to help support processes like nutrient conversions, ATP (energy) production, and cell repair.

Deficiencies in B vitamins, including vitamin b12 or vitamin b6, are tied to symptoms like fatigue, muscle weakness, joint pain and trouble breathing—not exactly helpful when we’re working hard to stay active. Supplementing with a quality B vitamin complex formula, especially if you’re a vegetarian or have a digestive disorder that might hinder absorption, may help prevent these problems.

Adaptogen Herbs

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Elevated cortisol levels and chronic stress affect just about every physiological system in the body, including the thyroid and adrenal glands, which govern things like energy expenditure, sleep quality, appetite, and fat storage. Additionally, The American Institute of Stress reports that 75-90 percent of all doctor’s visits are related to stress!

Adaptogen herbs such as ashwaganda, astragalus, ginseng and holy basil are a group of natural plants that help build your body’s resilience against various forms of stress– thereby fighting fatigue and improving your mood, blood sugar stabilization, and production of key hormones. The best part? They’ve been used safely for thousands of years in healing systems like Traditional Chinese Medicine and Ayurveda, so they don’t pose the same scary risks as some modern, synthetic products.

Other Workout Supplements to Try

These supplements will help you blast through your workouts and see results even faster. And if you’re looking for even more supplement recommendations, you might also consider adding some of the following to your repertoire: probiotics, glucosamine, COQ10, omega-3 fatty acids, peppermint essential oil and Branched chain amino acids (BCAA).

Keep in mind, however, that many experts now warn against using two very popular options: garcinia cambogia and thermogenic supplements, which contain harmful additives like ephedrine, caffeine, and aspirin. Although the debate’s still out regarding whether these pose any serious risks, they’re likely to be a waste of your money, and, worse, they might cause side effects like rapid heartbeats, dizziness, weakness, digestive troubles and fatigue.

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Now that you know which supplements can help take your workouts to the next level, you’re ready to get started. And if the advice above seems overwhelming, just start with one or two of the suggested supplements. You can slowly incorporate more as time goes on, always paying attention to how each new supplement makes you feel.

If you suspect that you might be low in a particular nutrient (such as vitamin B12, iron or magnesium for example) then consider getting tested by your doctor and discussing treatment options. Finally, keep in mind that while supplements can be very helpful for exercise recovery, eating a healthy diet and getting enough rest/recovery is still critical for optimal performance and health.

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