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Top 12 Workout Supplements to Help Achieve Your Goals

By Ethan Boldt

March 16, 2026

The world of workout supplements — including pre- and post-workout capsules, powders and liquid extracts — can quickly get confusing, considering the best workout supplement for you depends on your specific goals, body size and exercise routine.

What are workout supplements good for? Whether your goal is to burn fat and lose weight, put on lean muscle mass, or improve exercise recovery and joint comfort between workouts, there’s a supplement that can likely help — sometimes they're used before a workout or afterwards, maybe even during.

Some of the most popular options include protein powders, such as collagen protein, whey protein and bone broth proteins, as well as specific amino acids and fatty acids that support protein synthesis and a healthy response to inflammation. Meanwhile, creatine is one of the most commonly used sports supplements, with decades of research behind its usefulness.

Below are our top picks for the best workout supplements that can give you a boost in muscle and energy, support performance and assist in recovery. Along with some key foods and hydration, these exercise supplements also can represent what to have before a workout or as a post-workout supplement.

Of course, you should always read the label for suggested use and consult your healthcare professional prior to beginning and dietary or lifestyle regimen.

1. Whey protein powder

Whey protein has long been considered the No. 1 workout supplement. Very high in branched-chain amino acids (BCAAs), it helps promote muscle recovery and support muscle synthesis after exercise. Quickly digested, studies indicate that whey protein can enhance muscle growth.

In addition, studies show that supplementing with whey could help decrease fat mass and waist circumference — overall belly fat — in people who are overweight or obese. Research also shows that whey protein could decrease appetite and may help reduce levels of certain hunger hormones.

Ancient Nutrition's Whey Protein stands out in this crowded sport supplement category, for it's made from regenerative A2/A2 milk protein — which is easier to digest for many people compared to the more common A1 protein. Sourced from grass-fed cows that graze on natural pastures, the milk is often richer in omega-3 fatty acids, CLA and essential vitamins. It even includes eggshell membrane collagen, thus providing joint and workout recovery as additional benefits.

How to use: One of the most popular times to take whey protein is within about 30–60 minutes after exercise. During this period, your muscles are primed to use amino acids for repair and growth. Whey protein is quickly digested and absorbed, making it a convenient option for supporting muscle recovery after training.

2. Creatine

Creatine is a nitrogenous organic acid that is naturally found in the human body, plus it can be taken in supplement form (powder, liquid, or solids) to help support higher energy levels and physical performance. Previously mostly known as an exercise supplement that can improve muscle strength, it can also build lean body mass (with resistance training), boost power output, even improve brain function.

When used for helping to enhance performance, it’s intended to help increase production of adenosine triphosphate (ATP), which is the form of energy that the body uses to power your muscles and organs.

The best creatine is creatine monohydrate, which is the most researched form. Look for high-quality, third-party-tested brands with no unnecessary fillers.

Ancient Nutrition’s Creatine + Collagen is one such brand and supplement. It’s the only creatine on the market that combines creatine with a specific collagen ingredient.

How to use: A consistent daily serving five grams is considered effective. Timing is not important; just remember to take daily for best results. Simply mix with 6 to 8 ounces of water. It mixes better with room temperature or warm water than cold. Or you can have in a post-workout smoothie.

There’s also Ancient Nutrition’s Creatine + Collagen + Electrolytes, which has real food electrolytes built into the formula for balanced hydration. Its lemon flavor is perfect in just water for a refreshing post-workout beverage, when you want to replace those electrolytes.

3. Collagen

What are the best supplements for recovery? Those that provide protein and collagen. Your muscles need protein following exercise to repair themselves and grow strong, while collagen is beneficial for supporting healthy connective tissue.

Multi Collagen Protein features 10 types of collagen from four real food sources: chicken, beef, fish and eggshell membrane collagen. It's high in amino acids including proline, glycine and arginine that provide support for connective tissues including your joints and ligaments, while also supporting a healthy gut.

Exercise friendly benefits of Multi Collagen Protein include helping to reduce joint stiffness and discomfort resulting from exercise, helps reduce joint cartilage breakdown resulting from normal wear and tear, reduces knee discomfort and stiffness, improves exercise recovery by 56 percent and increases flexibility.

Meanwhile, Ancient Nutrition's Multi Collagen Advanced supplement line features 10 types of collagen from 10 food-based sources and targets big results: getting lean, gaining muscle, boosting hydration, detoxifying and healthy aging. For example, Multi Collagen Advanced Lean Capsules include a weight loss ingredient that helps you burn calories and boost your metabolism. It features a proprietary fat loss blend, and select ingredients are backed by clinical studies.

Multi Collagen Advanced Muscle can help you gain muscle and strength, and it features a proprietary muscle building blend. It boosts lean body mass, plus promotes overall body strength, muscle endurance and a healthy body composition. Multi Collagen Advanced Hydrate features two times the number of electrolytes compared to leading sports drinks, providing rapid absorption of water and key nutrients.

All Multi Collagen Advanced supplements include workout friendly benefits like reducing joint stiffness and discomfort from exercise and improving exercise recovery.

How to use: Take regularly at roughly the same time each day. For the hydrate supplement, you can use during or after exercise.

4. Multi protein supplement

When it comes to the best type of workout supplement, many people are looking for a protein powder that delivers more: more protein per scoop, multiple sources of protein, more functional benefits, that’s easier to digest, that’s sourced properly and without artificial additives or fillers.

It’s why Ancient Nutrition created Multi Protein. Its Animal-Based protein powder combines five powerful protein sources (grass-fed whey, bone broth, A2/A2 milk protein, collagen peptides and colostrum) into one convenient scoop. Unlike typical protein powders, it supports not just muscle health and recovery but also joint health, skin quality and gut function. It even helps reduce post-exercise fatigue.

The Multi Protein Animal-Based + Creatine supplement adds creatine in order to add cognitive support as well as muscle strength benefits.

Meanwhile, the plant-based version represents the next generation of plant protein. Many plant proteins fall short on amino acids or the amount of protein per scoop, but not Multi Protein Plant-Based. This formula combines organic pea, chocho and sacha inchi to deliver a complete protein profile and supports muscle health and overall energy.

How to use: Start your day with a smoothie with one scoop of Multi Protein, or follow your workout with a smoothie or a shaker bottle.

5. Bone broth–based protein

A protein powder made from dried bone broth is another quality workout supplement, for it contains amino acids that help repair muscle tissue after exercise. While it is not typically as rich in certain branched-chain amino acids as whey, it still contributes protein needed for muscle maintenance and recovery, especially when used as part of a balanced diet.

Bone broth protein is also naturally rich in collagen-derived amino acids such as glycine and proline. These compounds help support connective tissues like tendons, ligaments and joints, which can be stressed during strength training or endurance exercise.

Ancient Nutrition's Bone Broth Protein is full of amino acids, the “building blocks of protein,” including collagen protein, as well as essential minerals and the compounds glucosamine, chondroitin and hyaluronic acid. These work together to provide support for your joints and muscles, as well as your gut and skin.

How to use: You can take Bone Broth Protein pre-workout, during the day or post workout.

6. Omega-3 fatty acids

Omega-3s don’t directly boost performance, but they may support recovery, joint health and inflammation balance, which can help athletes train consistently.

Some find that a higher intake of omega-3s, including from natural sources such as fatty fish like salmon as well as capsules, can contribute to muscle comfort after workouts. Omega-3s also offer other body-wide benefits, too, such as support for healthy heart and cognitive function, as well as promoting healthy aging by supporting healthy skin and healthy joints.

Ancient Nutrition's Ancient Omegas are capsules that provide omega-3s, which come from both both wild ocean and plant-based sources.

How to use: Adults can take three softgels daily with 8 ounces of water.

7. Caffeine

Caffeine is a widely used performance aid that improves alertness, endurance and exercise intensity. It works by stimulating the nervous system and reducing the perception of fatigue.

However, note that many energy supplements are overly loaded with caffeine, sugar or artificial sweeteners, artificial food coloring and other additives that don’t match our wellness goals.

Instead, consider Ancient Nutrition's Clean Energy, which combines ancient superfoods like coconut water, organic beet root and organic coffeeberry with an Ancient Mineral Complex made up of clinically studied ancient peat and apple extract. This energy supplement is designed to promote alertness and focus, support cognitive and physical performance, and help your body generate energy from a cellular level.

How to use: Simply mix one scoop of Clean Energy Cherry Limeade or Strawberry Kiwi with 8 ounces of water, ideally cold. Use a shaker bottle or frother for the best results, but you can also simply use a spoon to mix in a glass.

8. Vitamin C

Vitamin C is needed by the body to synthesize collagen, which is the main structural protein that helps to form and support the health of connective tissues throughout your body. Together, collagen and vitamin C help to give tissues including your joints, cartilage, tendons, ligaments and bones the strength and elasticity that allows your body to function.

Because it acts like an antioxidant in the body, vitamin C also offers other benefits as well, like supporting a healthy immune response and, in general, healthy aging including by promoting skin and neuron health.

Each serving of Ancient Nutrition’s Vitamin C + Probiotics features 2 billion CFUs of Bacillus subtilis probiotics for extra gut support plus 900 milligrams of vitamin C.

How to use: It’s recommended that adults take 2 capsules daily with 8 ounces of water or another beverage.

9. Glutamine

Glutamine is an amino acid that the body makes on its own, plus it can be obtained from supplements and certain protein-rich foods, including eggs, beef, milk and bone broth protein powder.

Your muscles use up glutamine while working hard, so replenishing your body’s supply can aid in the normal bodily repairing of muscles. Other health perks associated with glutamine include support for a healthy immune system and intestinal/gut health.

Glutamine can be found in some protein powders and also taken in capsule form.

How to use: Dosages range considerably depending on your body size and goals, anywhere from 5 to 40 grams per day. Most often you’ll need to take 1–2 servings daily, either in powder or capsule form.

10. Glucosamine

Glucosamine or glucosamine sulfate is a molecule found in the body that helps support the normal repair of tissues. It’s thought to support healthy joints and may help to promote joint comfort and mobility due to its role in helping to lubricate joints and support healthy cartilage.

How to use: Most often glucosamine is taken in capsule form in doses of 500 milligrams, 2–3 times per day. It can be taken with or without meals and sometimes combined with other joint-supporting compounds such as chondroitin. (It's also part of Ancient Nutrition's Bone Broth Protein.)

11. BCAAs

Among the best workout supplements are those that provide branch chained amino acids (or BCAAs) — note that most high-quality whey proteins include a full serving of BCAAs. BCAA supplements typically include three amino acids called leucine, isoleucine and valine, together which help support overall muscle protein synthesis, muscle repair, strength gains and exercise recovery.

Some find that supplementing with BCAAs before a workout can help them work harder, and others find it reduces the time of exercise-induced discomfort between workouts.

Experts believe that BCAAs work best when taken throughout the day, such as in smoothies/shakes, especially following a tough workout when muscles are “hungriest” for nutrients.

How to use: To use BCAAs, try adding a BCAA protein powder or a high-quality whey protein to coffee, shakes or smoothies about 30 to 60 minutes before or after workouts.

12. L-Carnitine

L-carnitine is an amino acid that is naturally found in the body, particularly inside muscles and the brain. Normally we obtain some L-carnitine from foods like red meat, beef liver, avocado and soybeans; however, it’s also taken by some in capsule, powder or liquid forms to increase their intake.

Because L-carnitine plays a role in energy metabolism, it’s often promoted as a supplement that may help promote fat burning and muscle gains. Overall, there’s mixed findings about how well it works, so results seem to vary. However, it may potentially help with things like energy support, having healthy endurance/stamina and building overall strength.

How to use: A typical recommended dosage of L-carnitine is between 1 and 3 grams per day, taken in divided doses. It’s best absorbed when taken separately from meals, especially if used pre- or post-workout to support performance and recovery.