The Aspire Fit Guide to Workout Supplements: What Works, What Doesn’t, and What You Actually Need
If you’re here, you probably care about your health, your performance, and getting the most out of your time in the gym. That’s exactly why we put this guide together.
At Aspire Fit, we believe supplements should never replace smart training, good nutrition, and adequate sleep. But if you’ve already got those boxes checked, the right supplement stack can give you an edge. This guide is your comprehensive breakdown of what actually works, what’s worth skipping, and how to use supplements strategically to support your goals.
How to Think About Supplements
Supplements don’t fix bad habits. Make sure your training, recovery, sleep, and food are locked in first.
More isn’t better. Supplements help when there’s a gap—not when you’re already maxed out.
Watch out for hype. If a product promises rapid fat loss, shredded abs, and superhuman strength overnight… run.
Budget and goals matter. Not all supplements are worth your time or money. This guide helps you prioritize.
Performance Supplements That Actually Work
Caffeine
What it does: Boosts energy, alertness, and performance.
Mechanism: Blocks adenosine (the molecule responsible for making you feel sleepy), increases dopamine, and enhances nerve firing.
Performance Effects:
Boosts mood, arousal, and cognitive function (especially when fatigued)
Improves peak power and time to fatigue for endurance athletes
Enhances peak force and output for strength athletes, aiding hypertrophy
Sources: Coffee, tea, pre-workouts, caffeine pills, energy drinks (Bang, Reign, etc.)
Dosage:
1–3 mg/kg for new users
3–6 mg/kg for most effective ergogenic effects
Avoid regular intake over 400–600mg/day to prevent sleep disruption and dependence
Tapering Tip: If tolerance is high, consult your coach about tapering.
Creatine Monohydrate
What it does: Enhances short-duration power output and lean mass gains
Mechanism: Creatine donates phosphate groups to regenerate ATP during high-demand effort
Performance Benefits:
Increases strength, total training volume, and power
Improves muscle size and recovery
How to Use:
Load: 20g/day (4x5g) for 5 days, then maintain with 3–5g/day
OR start at 3–5g/day consistently
Monohydrate is cost-effective and safe
For GI-sensitive users: try hydrochloride or buffered creatine
Beta-Alanine
What it does: Improves high-intensity endurance and reduces fatigue by buffering acid buildup in muscles
Mechanism: Boosts carnosine levels which buffer hydrogen ions (H+) in muscle tissue
Performance Effects:
Delays muscular fatigue in high-rep or cardio training
Increases time to exhaustion (TTE)
May aid in increasing lean mass via higher training volumes
Dosage:
4–7g/day, ideally spread into multiple doses (2.5g 3–4x/day)
Paresthesia (tingling) is common, not harmful
Long-term use is key to benefit
L-Citrulline / Citrulline Malate
What it does: Boosts nitric oxide, increasing blood flow and oxygen delivery
Mechanism: L-Citrulline converts to L-Arginine, which boosts nitric oxide production for vasodilation
Performance Effects:
Improves oxygen efficiency and blood flow
Enhances endurance and high-rep lifting capacity
May reduce DOMS and improve recovery
Dosage:
6g L-citrulline or 8g citrulline malate 60 minutes before training
Choose malate version for energy production benefits (malic acid)
Protein Powders: What to Choose and Why
Protein helps build lean muscle, support metabolism, and improve recovery. Getting enough from whole foods is ideal, but protein powder is a convenient, cost-effective tool.
Types of Protein Powders
Whey Isolate
Pros: High purity, low lactose, fast absorption
Cons: Higher cost, fewer calories for mass gainers
Whey Concentrate
Pros: Budget-friendly, good flavor, decent absorption
Cons: Higher lactose/fat, may cause GI issues
Casein
Pros: Slow-digesting, satiating, ideal before bed or fasting periods
Cons: Thicker texture, higher price
Plant-Based
Pros: Vegan-friendly, allergen-friendly options
Cons: Incomplete amino acids, higher carb/fat
Mass Gainers
Pros: High calories for hard gainers
Cons: Often include cheap ingredients, better to make your own
Supplements with Conditional Benefits
Betaine Anhydrous
Derived from beets, enhances cell hydration and possibly endurance in high-volume training
May support fat metabolism and insulin growth factor release
Not essential unless included in your stack
Ashwagandha (KSM-66)
An adaptogen that supports stress reduction and fatigue recovery
May improve strength, testosterone, and endurance in trained individuals
Recommended dose: 600–1000mg daily (300–500mg twice/day)
Magnesium
Supports sleep, muscle contraction, and testosterone
Choose glycinate or citrate forms
Supplement 400–600mg/day, total goal ~800mg/day (food + supplement)
Calcium
Supports bone, muscle, and nerve function
Prioritize through food; supplement only in deficits (e.g. women in deep deficits)
Aim for 1000–2500mg total daily intake
Iron
Essential for red blood cell production and oxygen transport
Useful for: women with heavy cycles, endurance athletes, low iron intake
Over-supplementation may cause zinc deficiency—check with your doctor
Zinc
Supports immunity, cell division, sleep, and testosterone
May help during illness or deficiency
Get most from food
Melatonin
Natural hormone regulating the circadian rhythm
Useful for jet lag, shift work, short-term sleep issues
Avoid chronic use to preserve natural melatonin production
Fish Oil
Popular for heart and joint health
Data is mixed; better to eat 8 oz fatty fish/week (salmon, sardines)
Consider skipping the pills unless advised by a doctor
Supplements to Avoid or Be Wary Of
Branched Chain Amino Acids (BCAAs)
Contain leucine, isoleucine, and valine
Ineffective if you're eating enough total protein (>1.2g/kg BW)
Can be overconsumed and contribute unnecessary calories
May help flavor water, but cheaper options exist
Proprietary Blends
Lack transparency; often underdose key ingredients
Avoid if you can’t verify ingredient amounts
Fat-Burning Protein Powders
Mostly whey + caffeine + marketing fluff
Expensive, less versatile, not helpful for late-day use
Cheap Mass Gainers
Often filled with low-quality sugars and fats
Better option: blend protein, fruit, nut butters, oats, and milk at home
Common Supplement Mistakes
Taking supplements without knowing what they do
Wasting money on ineffective or poorly dosed products
Relying on supplements instead of fixing your training/nutrition first
Red Flags to Watch For
Proprietary blends: Hidden ingredient amounts
“Too good to be true” claims: Miracle fat loss or muscle gain
Lack of 3rd party testing: Look for certifications like USP, NSF, or Informed Sport
Action Plan
Audit your stack. Compare dosages with research-backed levels
Look for label transparency. Avoid proprietary blends
Prioritize the essentials: Creatine, protein, caffeine, citrulline, and beta-alanine
Don’t forget nutrition. Supplements support a good diet, not replace one
Ask your coach. Aspire Fit coaches are here to help optimize your approach
Final Thoughts
Supplements should serve your fitness journey, not replace the fundamentals. When used strategically, they can give you a valuable edge. Stick with the science. Avoid the hype. Build a stack that actually supports your body and goals.
Ready to get expert eyes on your routine?
Apply for coaching with Dr. Ben and the Aspire Fit team. Get personalized support, smarter training, and a supplement strategy backed by science.
https://aspire-fit.com/application