24/03/2025

Which Supplement to Take According to Your Type of Training

With the wide variety of supplements available on the market, it’s normal to feel a bit lost when choosing. Not all types of training require the same support, so it’s important to know which kind of supplement can help depending on your goal.

Strength Training (Weightlifting, Powerlifting, CrossFit)

If your training is focused on building strength, power, or muscle mass, some supplements that can help include:

  • Creatine monohydrate – Improves strength and recovery between sets.

  • Protein powder (whey, plant-based, etc.) – Helps meet your daily protein needs, especially if you struggle to get enough through food.

  • Beta-alanine – Useful for high-intensity training, as it delays muscle fatigue.

  • BCAAs or essential amino acids – Can help preserve muscle mass, particularly if you train fasted.

 

Endurance Training (Running, Cycling, Triathlon)

For those spending hours training and needing to sustain performance without crashing:

  • Fast-absorbing carbohydrates – Gels, sports drinks, or bars to maintain energy during long sessions.

  • Electrolytes – Essential to prevent cramps and maintain performance, especially on hot days.

  • Caffeine – Helps maintain focus and reduce fatigue.

  • Post-workout protein – Supports muscle recovery after long sessions.

 

Functional Training, Yoga, or Light Workouts

Even if these aren’t as physically demanding, they can still benefit from some supplements—especially if practiced regularly:

  • Magnesium – Aids in muscle relaxation and improves sleep quality.

  • Omega-3 – Great for joint health and overall well-being.

  • Protein – Especially helpful if your diet lacks adequate intake.

 

Conclusion
There’s no one-size-fits-all answer. Ideally, supplements should complement your routine and specific needs. And if you're unsure, it's always a good idea to consult with a sports nutrition professional.

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