If you’re looking to get a boost in your energy, stamina, and ability to recover, you might want to consider trying natural fitness supplements. Which ones—you might be asking? Below you’ll find a small list of the best supplements for before, during, and after exercise.

Before exercise

Beetroot powder

Studies have found that nitrate-rich beets can increase blood nitric oxide (NO) concentrations, promoting vasodilation, improving blood flow, strengthening muscle contraction, and enhancing cardiorespiratory endurance. Other studies have found beetroot juice may improve muscle power and reduce muscular fatigue. To get the benefits of beetroot, look for it in powders, capsules, or drink mixes.

BCAAs

Studies suggest BCAA (branched-chain amino acids) supplements may improve energy and reduce fatigue during exercise, protect against muscle damage, promote muscle building, and minimize post-workout soreness, especially when taken before exercising. They may also play a critical role in gut health and could help mitigate exercise-related immune impairment. As with beetroot, look for it in powders, capsules, or drink mixes.

During exercise

Energy gels

Especially for athletes that rely on endurance—such as long-distance runners—energy gels can be super beneficial. Carbs are your body’s main fuel source during exercise, and if your carb levels become depleted, you may need replenishing. That’s where energy gels come in. Quick and easy to eat, energy gels provide fast, portable, and concentrated carbs to keep you going. Plus, they’re easy to digest.

After exercise

Boswellia

This traditional supplement, which is used in Ayurvedic medicine, may reduce pain and inflammation. In fact, the research found evidence that Boswellia may significantly lessen knee pain and enhance mobility, especially in those with osteoarthritis of the knee. Look for standardized Boswellia extract, in capsules or soft gels. 

Glutamine

Studies have found that glutamine supplements may improve strength recovery and decrease muscle soreness after intense exercise. Prolonged endurance exercise is also linked with susceptibility to leaky gut, and glutamine may aid in protecting against exercise-induced intestinal permeability. Look for it in powders or capsules, or as an ingredient in drink mixes.