How to Enhance Your Workout with Vitamins

Workout with Vitamins

Most of us have, at some point, felt completely overwhelmed and confused standing in front of the vitamins and supplement aisle trying to decide what to take, and which would suit our body and goals the best. Vitamins and supplements offer our bodies the nutrients we need for optimal physical function both throughout our daily activities and during workout sessions. But, the question is how to make the best choice and with all the confusing science out there, choose the most suitable product.

Consult your doctor and/or dietician

Our bodies absorb different types of vitamins at different rates so you might discover that some supplements are more effective than others. For instance, antioxidants such as vitamins C and E can help repair cellular damage and free radicals that are produced as the result of digestion and exercise. However, vitamins and dietary supplements aren’t always the best choice for everyone as we are all different and have different needs. The best course of action is to talk to your doctor to make sure you’re not consuming too much or too little of a specific vitamin.

Boost your nutrition with protein

Before you start consuming supplements, the first step is to adopt a balanced diet that will provide all the essential nutrients for your body and strengthen your immune system. Protein is crucial for success whether you’re trying to build muscle, lose weight or improve endurance. Studies prove that increasing the amount of protein in your diet helps in fat loss, lowering blood pressure, controlling blood sugar, and muscle repair. The two most popular sources of protein are whey and casein. Both are produced from milk but offer different benefits.

Casein contains bio-active peptides that boost the immune and digestive systems, helping with regulating blood pressure and weight loss. On the other hand, whey protein is preferable for building muscle as it works faster. However, casein lingers in your system longer so it helps preserve your muscle. It’s best to use a combination of the two. Ideally, whey should be taken before exercise and casein before bedtime to help with recovery.

Add supplements and vitamins

Sometimes it happens that you can digest all the vitamins you need through food, so you need to resort to adding vitamins and health supplements to your diet.  Vitamins play a very important part in our entire system. Firstly, they help control chemical reactions within the body to transform food into energy. Vitamin C protects the cells and immune system, and B complex vitamins are crucial for good eyesight, skin health, and nervous and digestive systems. B vitamins also help the body recover and restore its energy levels.

However, both of these vitamins are water-soluble and can’t be stored in the body so they need to be taken daily. On the other hand, fat-soluble vitamins, such as A, D, E, and K, can be stored in the body which also means you can get sufficient amounts through a balanced diet. Vitamin A is beneficial for good vision, healthy skin, and bones, as well as a healthy immune system.

Vitamin E is a strong antioxidant associated with hormonal balance, improved vision, and healthy cholesterol levels. However, according to some studies, high Vitamin E and Vitamin C intake can compromise workout recovery. Vitamin K and zinc also offer a variety of health benefits. Vitamin K strengthens teeth, bones, and cartilage whereas zinc reinforces the overall immune system.

Don’t forget the antioxidants

Antioxidants are a crucial factor in eliminating free radicals that damage your cells. These molecules are produced when the body breaks down food. Antioxidants play an important role in protecting the body against heart diseases and cancer, so you should make an effort to include quality sources of antioxidants in your diet, foods such as fruits, vegetables, whole grains, nuts, seeds, herbs, and spices. You should also include anti-inflammatory omega-3 fats from fish, flax, chia seeds, and walnuts. These fats support muscle recovery and general wellness.


Between proper nutrition and consistent workout, achieving optimal health might not always seem like an easy journey. However, studies have proven that certain supplements can boost your journey and lead to desired results. Whether you want to build strength, lose fat, or run a marathon, proper nutrition combined with the right supplementation can help you achieve your fitness and health goals. Be consistent with your workouts, eat a healthy and balanced diet, and add supplements and vitamins to support your training.

About the author: Stella van Lane is a passionate traveler and writer, in love with coffee, interior design, books, and good vibes.

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