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Finally,A Definitive Guide to Pre- and Post-Workout Supplements Based on Your Fitness Goals

Whether you’re looking to get in better shape or maintain your fit lifestyle, 2022 is all about achieving your health goals. But of course, as most things go in life, this is easier said than done.

When there are so many resources (many of which have conflicting information) and supplement options, how do you know what’s right for you? Far too often, people end up buying expensive supplements misaligned with their fitness goals.

We’re here to demystify all of that by giving you this definitive guide on the best pre- and post-workout supplements. What exactly makes it definitive, you ask? Our recommendations are backed by research, reviewed by health experts, and organized based on different fitness goals.

Because let’s be real, you shouldn’t settle for average when it comes to your health. Your body and mind deserve high-quality supplements to help you feel your best. Aging brings natural changes—shifts that aren’t always easy to manage—so it’s essential to nurture them with the right nutrients.

With that said, let’s dive into the best pre- and post-workout supplements to help you age fiercely in 2022. Keep in mind, each person’s body is different, so we recommend speaking with your physician before incorporating these into your daily regime.

Pre-workout supplements come in various shapes and forms, like powders, pills, chews, and drinks. People generally consume them at least 30 to 60 minutes before their workouts to help pack a punch to their exercise routine.

Keep in Mind...

Now, pre-workout supplements should notreplace meals. Researchers found that food promotes more health and longevity than supplements do.

Pre-workout supplements are ideal for those who already have their daily nutrition intake sorted and are looking to fill in any nutrient gaps. So, as the term “supplement” suggests, you should only take supplements if you’re looking to add small extra gains amid your balanced diet.

The Top Pre-Workout Supplements

Let's get right to it—here are the best pre-workout supplements for athletic performance. To help highlight the supplements that align with your needs, we’ve organized these by common fitness goals.

Build Muscle

When we hit our 30s, we start to lose about three to five percent of muscle mass—the main engine that helps you burn calories—each decade. Therefore, it’s crucial to stick to an exercise routine that can help develop and maintain your muscles.

  • Magnesium Citrate:Magnesium Citrate supplements canhelp support muscle growth and help prevent cramping. The body’s energy mainly comes from ATP, an enzyme that converts food into energy. ATP production leans heavily on magnesium, which means we need to consistently restore our magnesium levels to build healthy muscles and bones.
  • Creatine: Creatine is an amino acid—a molecule that feeds the energy production systems in your muscle cells. Studies show that those who take creatine supplements as part of their weight training regime can improve muscle strength and power by 5 to 10 percent.

Lose Fat

Weight gain is a natural change that happens, starting in your 30s. So if you’re looking to lose weight this year, here are two pre-workout supplements that could help you get closer to your goal:

  • BurnWORx: BurnWORx supplements contain Capsimax®, which is a concentrated natural extract from red hot chili peppers (fun fact: it’s what makes us feel hot when we eat spicy foods). Capsimax® can help control your appetite, boost metabolism, and burn extra calories during exercise. In a clinical study, people who took Capsimax® for 12 weeks reported decreases in body fat percentage compared to those who took a placebo.
  • Alpha Lipoic Acid (ALA):ALA is a powerful antioxidant found in meats and vegetables. It’s shown potential in controlling your appetite and increasing the number of calories you burn at rest. Therefore, ALA supplements might be a good option to get you closer to meeting your weight loss goals. ALA also helps your enzymes turn nutrients into energy, so it can also be a great way to help build some stamina.

Improve Endurance

Let’s be real; exercising can be hard. The key is to nourish your body with the right nutrients to keep you going during your workouts.

Here are two supplements that just might do the trick:

  • Carbohydrates: If you want to improve endurance and don’t consume enough carbs daily, consider taking carbohydrate supplements. Carbs are one of the main energy sources our bodies use when we exercise. They’re essentially fuel for our muscles, so taking carbs supplements can give you the boost you need to increase your endurance.
  • Chromium Polynicotinate + B:Chromium is a trace element that boosts your body’s sensitivity to insulin and assists cells in drawing out glucose from the bloodstream. Your body then uses glucose as energy. Superior Labs’ Chromium Polynicotinate +B supplements come with B vitamins to offer an extra boost to your cell functions. Overall, the supplement can help you maintain energy levels and support athletic performance.

Improve Joint Flexibility

According to UC Davis Health, flexibility is when your joints can move through an “unrestricted, pain-free range of motion.”

Whether you’re looking to improve your flexibility to become a stronger runner or you’re taking on yoga or pilates this year, there are natural supplements that can help loosen up your joints and promote better mobility.

  • Boswellia Extract:Derived from the Boswellia tree, Boswellia extract supplements promote healthy joints. Research shows the extract holds anti-inflammatory properties that can improve knee-joint function and give you a better workout session.

Post-Workout Supplements

Post-workout supplements help promote a smooth recovery process. After all, your body uses up a lot of energy during exercise—it uses glycogen or stored carbohydrates and shifts your body’s internal equilibrium.

So after your workout, you need to restore the energy you’ve lost. Otherwise, you might become a victim of prolonged muscle soreness, fatigue, and injuries. And who really wants that after all that time and effort you put into your workout routine?

Keep in Mind...

Like pre-workout supplements, there are some caveats to be mindful of before you take post-workout supplements:

  • Taking more supplements than you should after your workout might deter you from achieving your fitness goals. For instance, if you want to build more muscle, don’t just consume a bunch of supplements right away in hopes that you’ll bulk up faster. Taking too many supplements can cause negative side effects and health conditions that will only pull you further away from your fitness goals.
  • Again, we want to stress that post-workout supplements should notreplace meals. Supplements don’t have the equivalent amount of nutrients as a balanced meal. Be sure to fuel your body with healthy and rich meals post-workout in addition to supplements. For more directions on specific dietary intake, we recommend speaking with your healthcare provider.

The Top Post-Workout Supplements

Let’s dive into the top post-workout recovery supplements to consider. Again, we’ve organized these selections based on fitness goals.

Decrease Muscle Soreness

Even though muscle soreness is a natural part of the fitness journey, there are natural supplements you can take to mitigate or shorten this uncomfortable phase. Not to mention, they can help you avoid injuries.

  • Tart Cherry: Tart cherry juice or powder contains high concentrations of antioxidants. These antioxidants can be key in helping you recover quickly and be less prone to soreness and inflammation after a strenuous workout. In one study, marathoners who consumed tart cherry juice post-race recovered faster and experienced less inflammation than those that did not drink it.
  • Turmeric Gold:Turmeric is a spice commonly used in Asian dishes. It carries powerful antioxidant properties, which can help reduce inflammation, oxidative stress, and muscle soreness. Taking Turmeric Gold supplements might help you recover faster and resume your workout regime quickly.

Build Muscle

Since our bodies undergo a lot of stress during exercise, it’s important to maintain optimal collagen to repair any muscle tears and promote healthy muscle development.

Here are a few muscle-building supplements to consider:

  • VasoWORx®: VasoWORx® supplements by Superior Labs carry natural ingredients that promote increased nitric oxide levels—molecules that are produced naturally by your body and help circulate the blood in your muscles. The results? Better muscle stamina and growth.
  • Protein: A macronutrient, protein is vital in building healthy muscle mass—the amino acids in protein fuel the energy production systems in your muscle cells. Studies report taking protein supplements after a workout can aid in recovery by enhancing muscle performance. Additionally, protein helps you stay fuller for longer, so it can also help you maintain a better-balanced diet.

Maintain Optimum Energy Levels

Fatigue is pretty common after a hard workout. To maintain optimum energy levels, consider B vitamin supplements. They can encourage you to get up and move instead of sitting on the couch.

  • B Vitamins:B Vitamin Complex can be a natural and effective way to increase and sustain your energy levels after a hard workout. When the body is under stress, it can run low on vitamin B nutrients—nutrients that are essential for improving mood and energy levels.
  • Potassium Citrate:When you work out, not only do you lose fluids, but you also lose electrolytes from sweating. Electrolytes keep your body hydrated and balanced, so replenishing them is crucial after you’re done exercising. Otherwise, you might feel fatigued and experience cramping. Potassium Citrate supplements can lend a hand with this by supporting electrolyte balance and muscle and nerve function.

Lose Fat

The fat-burning supplements we mentioned earlier can also be effective post-workout options. But because this is a definitive guide, we’ve got one more option to consider if you’re aiming to lose fat this year:

  • DHEA: Though more research is still needed, studies illustrate the potential fat-loss benefits DHEA supplements can provide. For example, in one study, overweight adults who took DHEA supplements during an eight-week workout program lost three times more body fat and weight compared to those who took a placebo.

Pre- and Post-Workout Supplements: Things to Keep in Mind

Not all supplements are created equal. Keep in mind the ingredients, manufacturing process, dosages, and forms. We’ve laid out some pointers below on how to make educated decisions throughout your pre- and post-workout supplement journey.


Check the ingredients carefully. The right supplements for athletes should not have artificial additives, fillers, flavors, or colors.

For reference, here are some artificial additives that are commonly used in supplements and should be avoided:

  • Soybean oil
  • Titanium dioxide
  • Corn starch
  • Sucrose
  • Polyethylene glycol
  • Brominated vegetable oil (BVO)

Rest assured, there are supplement brands that offer natural ingredients, free of harmful additives. Check out Superior Labs’ purity process for more information.

Manufacturing Practices

Supplement companies should adhere to Current Good Manufacturing Practice (cGMP) guidelines regulated by the FDA. These guidelines confirm a product’s quality, compliance, and safety.

Brands should also be NSF certified, which shows the product has been tested and verified by third-party, independent certification organizations.


Be sure to read the directions on your supplement product carefully. Since supplements come in a variety of dosages and ingredients, you want to make sure you’re consuming the right amount for yourbody. Depending on your health condition, speaking to a doctor about quantity and frequency might be your best bet.


Pre- and post-workout supplements come in many forms like powders, liquids, and capsules. So select one that you’re most comfortable with and can be seamlessly incorporated into your daily diet. For example, supplement capsules might be ideal for someone living a busy life and who needs something quick.

Make 2022 Your Year with Superior Labs

We can’t emphasize enough how important it is to find supplements that are clean, safe, and made with the utmost potency. One business you can lean on for high-quality products is Superior Labs.

Our purity process produces an entire product line that is 100% free of harmful additives and guaranteed to deliver supplements made with natural ingredients. So if you’re planning to kick your workouts up a notch in 2022, be sure to look into our pre- and post-workout supplements today!

This article was reviewed by Dr. Stephanie Nishek, ND. See her credentials in her bio.