Walk into any gym or scroll through social media, and you’ll be bombarded with ads for fitness supplements. From pre-workouts and protein powders to creatine and fat burners, it’s hard to know what’s actually helpful and what’s just hype.
The truth? Supplements can be beneficial, but they’re not a shortcut. They should supplement an already solid foundation of nutrition, training, and recovery—not replace it. In this blog, we break down what you need to know to make smart, safe choices about supplements.
What Are Fitness Supplements?
Fitness supplements are products designed to enhance performance, recovery, or results. Common categories include:
- Protein powders (whey, plant-based)
- Creatine
- Pre-workout formulas
- Branched-chain amino acids (BCAAs)
- Multivitamins or minerals
- Electrolyte mixes
- Fat burners and thermogenics
While many claim to boost results, not all are necessary—or even effective.
Do You Really Need Supplements?
The short answer: maybe—depending on your diet, goals, and preferences.
You might benefit from supplements if:
- You struggle to meet your protein needs through food
- You’re training at high intensity or for athletic performance
- You want a convenient post-workout option
- Your doctor identifies nutrient deficiencies (like iron or vitamin D)
You likely don’t need supplements if:
- You eat a balanced diet with sufficient protein and calories
- You’re training recreationally (not at competitive levels)
- You prefer to get nutrients from whole foods
The Most Common Fitness Supplements (and Who Should Use Them)
1. Protein Powder
Best for: Anyone struggling to hit their daily protein target
- Helps build and repair muscle
- Quick, portable, and customizable
- Choose a clean option with minimal sugar or additives
What to Eat Before and After a Workout
2. Creatine Monohydrate
Best for: Strength and power athletes, anyone looking to build muscle
- One of the most studied and effective supplements
- Helps increase strength, muscle mass, and workout performance
- Safe when used properly (3–5g/day)
3. Pre-Workout
Best for: People needing a mental/energy boost before training
- Usually contains caffeine, beta-alanine, and nitric oxide boosters
- Can improve focus, endurance, and perceived effort
- Not necessary for everyone—watch for overstimulation or dependency
4. BCAAs
Best for: Individuals training fasted or on low-protein diets
- May reduce muscle breakdown during training
- Less necessary if eating enough protein throughout the day
5. Multivitamins & Electrolytes
Best for: Filling nutritional gaps or supporting hydration
- Helpful during long workouts or hot environments
- Look for third-party tested brands to ensure purity
What to Watch Out for When Choosing Supplements
- Look for third-party testing (NSF Certified, Informed Choice)
- Avoid proprietary blends with undisclosed doses
- Be cautious of fat burners or “magic” claims
- Read ingredient labels carefully
- Consider your health conditions and medications
When in doubt, talk to a qualified healthcare provider or coach before adding anything new to your routine.
Supplements Don’t Replace the Basics
Before reaching for powders or pills, make sure you’re doing the following:
- Eating enough whole foods
- Getting 7–9 hours of quality sleep
- Staying consistent with your training
- Supporting your body with good nutrition
- Scheduling recovery days
Supplements can give you a small edge—but the basics are where results happen.
How Revival Fitness Can Help You Navigate Supplements
At Revival Fitness, we help clients make informed choices about fitness and wellness. Our coaches provide:
- Guidance on whether you need supplements at all
- Education on safe and effective products
- Nutrition coaching to meet your needs through food first
- Realistic plans based on your goals, lifestyle, and budget
Nutrition and Exercise Work Together to Transform Your Body
Ready to Simplify Your Supplement Strategy?
Supplements aren’t magic—but used correctly, they can enhance your hard work. If you’re unsure what to take (or if you need anything at all), we’ll help you cut through the noise and build a plan that works.
Contact us to talk with a coach and get personalized support on your fitness and nutrition journey.
What to Eat Before and After a Workout
