Caffeine

While caffeine doesn’t usually register with consumers as a workout ingredient – and probably conjures more thoughts about Starbucks lines or breakroom vending machines – caffeine packs several substantial benefits for pre-workout routines.

One of the best qualities of caffeine as an ingredient is that it provides fast-acting energy – ideal for athletes looking to get their daily workout in quickly. Most users experience the peak effects of caffeine consumption within 40 to 80 minutes after ingestion, typically feeling an enhanced focus. Caffeine also provides enhanced short-term performance during exercise.

Creatine

Back in the 1990s – while grunge dominated MTV airwaves and Blockbuster Video was the biggest name in entertainment – in the aftermath of the Barcelona 1992 Summer Olympics, creatine likely became one of the first workout supplements you may have heard of. While the body naturally produces it, individual creatine levels vary depending on one’s diet, hormone levels, and muscle mass. Since entering the mainstream, creatine supplementation has become a supplement ingredient staple for helping muscles produce energy during high-intensity interval training (HIIT) or lifting heavy weights.

Beta-alanine

One of the challenges with supplement ingredients is that they often need clarification from one another among casual supplement consumers. Beta-alanine helps increase carnosine levels to buffer lactic acid buildup. This ingredient is frequently mixed up with creatine (or mistakenly thought to be the same thing) because both are amino acids the body produces – in the case of beta-alanine, specifically from carnosine-rich foods.

Beta-alanine can have similar effects to creatine when used during pre-workout routines, including potential benefits for sustained muscular endurance and power and muscular fatigue reduction.

Nitrates

Beetroot nitrates boost neuromuscular performance during resistant exercise and enhance mitochondrial efficiency. RedNite® beetroot extract delivers natural nitrate and is clinically proven to boost neuro-muscular efficiency and improve endurance. It is highly water-soluble, anti-doping compliant, and contains 1.5-2.75% natural nitrates. In a clinical trial, supplementation with RedNite® sustained the muscles’ peak firing ability through strenuous workouts leading to faster gains.

Nitric oxide acts as a vasodilator, allowing blood, nutrients, and oxygen to be delivered effectively throughout the body. This additional oxygen delivery to the brain and muscles has been suggested to improve physical performance and mental well-being.

L-citrulline

L-citrulline increases blood flow, vasodilation, muscle pumps, and plasma arginine levels. It is widely used for muscular gain through exercise but is also beneficial for cardiovascular health and lowering high blood pressure.

Oxyjun® Terminalia arjuna

Clinical studies surrounding Oxyjun® show that it helps promote cardiac output and endurance and reduces physical fatigue in sports performances among young, healthy, and active adults. This supplement ingredient is stimulant-free and lauded for its versatility. Oxyjun® can be readily incorporated into tablets, capsules, gummies, and liquid applications based on its water-soluble properties.

AlphaSize® Alpha-Glyceryl Phosphoryl Choline (A-GPC)

This plant-derived alpha-glyceryl phosphorylcholine (A-GPC) has interesting utility in “mind-to-muscle” sports nutrition formulations. It optimizes muscular power output, sharpens agility, and delays mental fatigue. Other key benefits from this ingredient include:

• Can increase post-exercise serum growth hormone (GH) and peak bench press force

• Tasteless and odorless

• Also available as a water-soluble ingredient

Mediator® phosphatidic acid

After ingestion and followed with weight-bearing muscular exercise and sufficient protein intake, Mediator® is a lipid-to-phospholipid messenger supporting muscle protein-synthesis-regulating through the Mammalian Target of Rapamycin (mTOR) signaling pathway. According to a study published by the Journal of the International Society of Sports, it can help individuals optimize body composition by gaining lean muscle mass and strength while reducing fat mass. Studies also show Mediator PA stays elevated in blood plasma up to 7 hours after supplementation – a solution for recovering muscles.

Micronutrients

While micronutrients might seem more linked to conversations about daily multivitamin use, they are also vital in supporting physical performance – particularly during pre-workout routines to help with energy level output and reduce injury risks. For hydration support, potassium and sodium are recommended. Additionally, energizing vitamins such as B12, B6, B5, and B1 are ideal choices for metabolic energy support.

Protein

While overall diet is still paramount for an athlete’s protein intake, supplement usage can also provide excellent protein sources effective for post-workout benefits.

Recommended protein ingredients for post-workout supplements:

• Whey – Whey proteins promote muscle growth and may help to reduce inflammation. The Univar Solutions nutraceuticals portfolio also offers pre-acidified whey protein isolate that is designed for high-acid beverage applications; It provides excellent heat stability, high solubility over a wide pH range, clarity, and a clean flavor
• Micellar Casein – This protein is slow-digesting, so amino acids are incorporated into skeletal muscle hours after consuming
• Soy – Soy proteins promote recovery and muscle growth
  Pea protein isolate – Pea protein isolate has been shown to help increase muscle mass
• Hemp – In addition to its nutrient-rich properties, hemp is also a source of high protein content and other nutrients and antioxidants
• Fava and Mung Bean – Both carry a wide breadth of healthy nutrients
• Lentil – Since lentils are high in carbohydrates, it makes them ideal for replenishing glycogen after a workout
• Alfalfa protein concentrate powder – Alfalfa protein concentrate powder is a vegan-friendly protein rich in vitamins, amino acids, minerals, and antioxidants to support building lean muscle mass. Alfalfa is an optimal ingredient that can be easily added to powder mixes and RTD post-workout beverages

BCAAs (Branch chain amino acids)

BCAA (Branch chain amino acid) supplements are recommended to build lean muscle mass and quickly recover after intense workouts. The body uses BCAAs to repair damaged tissues and cells, so using them after training helps to ensure that the body has enough of these amino acids when rebuilding muscle fibers. They also help to reduce delayed onset muscle soreness (DOMS).

Lanconone™

The focus on joint health isn’t just for older adults anymore. Younger consumers are also looking for post-workout recovery solutions to manage joint stress. Lanconone™ is a natural alternative comparable to ibuprofen for aches and pains. It can also serve as a recovery supplement to ease joint stress from aging or exercise.

Curcumin

Intense workouts tend to produce exercise-induced muscle damage (EIMD). According to a 2020 review published by the National Center for Biotechnology Information, curcumin supplementation can be beneficial for attenuating EIMD as it has been “shown to potentially help alleviate exercise performance decrements following intense and challenging exercise.”

Maxicuma® is an instant cold-water soluble turmeric extract. It is a clinically studied novel form of curcumin that contains 172-fold more available free curcumin in the blood and a longer half-life in the body (exceeding 24 hours), making it suitable for only one daily dose. It is neutral in taste, making it more versatile and application friendly. Maxicuma® is microencapsulated to increase efficacy and enhance therapeutic action at a lower dose.

Algal DHA

Docosahexaenoic acid (DHA), an omega-3 fatty acid, supports a healthy inflammatory response and pain-inhibiting effects. This ingredient provides a therapeutic reaction after high-intensity workouts to help athletes manage inflammation and soreness and speed up recovery.

Algal omega doesn't impact natural marine resources, and Univar Solutions Algal DHA uses environment-friendly processes in a fully integrated facility for unhindered manufacturing and supply. It is available in deodorized and flavorless oil form and water-soluble powder.

SerinAid® phosphatidylserine (PS)

A study published in the Journal of the International Society of Sports Nutrition states that phosphatidylserine (PS) supplementation can potentially attenuate serum cortisol response to acute exercise stress. SerinAID® phosphatidylserine also enhances glycogen recovery after training. PS is an effective supplement to combat exercise-induced stress while preventing physiological deterioration from excessive exercise.

Fossence™ from TATA NQ

FossenceTM is a short-chain FOS with a low glycemic index and a low caloric value. It has an excellent digestive tolerance of up to 15 gms/day. This versatile soluble fiber, which can be added to a wide range of foods, is made from a nature-inspired process of fermenting cane sugar. Not only is it a proven prebiotic fiber, but it also features added formulation benefits, including sugar reduction and replacement.

Prolonged periods of strenuous exercise can negatively impact the gut. There is a bi-directional relationship between exercise and gut microbiota composition. Prebiotics are the most important nutrient source for the gut microbiota. They selectively influence the gut microbiota, which can influence adaptation to exercise.