If You Exercise 5+ Times A Week — These Supplements Should Be In Your Stack

If you’re exercising (think gym sessions, fitness classes, running, cycling, at-home workouts, or any type of structured movement), dialing in your daily nutrition is crucial for supporting that level of physical demand. When fuel or recovery needs aren’t fully met, it can show up as fatigue, stalled progress, or just feeling like your usual workouts take more out of you than they used to.

For example, a 2024 study2 found that daily creatine use was associated with greater body composition changes alongside strength training, including roughly 2.5 pounds more lean muscle gain and about 1.6 pounds more fat loss compared to exercise alone.*

The effects also appear to be more pronounced with age. Research suggests older adults (particularly those over 50) may see stronger benefits3. This may be especially relevant for postmenopausal women, since lower estrogen levels can make it more challenging to maintain lean muscle mass.*

Plus, research continues to link daily supplementation of this compound with better cognitive health, mood, and memory.* This is the best way to reap those benefits. 

Protein is one of the most foundational nutrients for anyone training regularly, and whey protein remains one of the most researched and effective forms available. It’s a complete protein, meaning it contains all nine essential amino acids, including a high concentration of leucine, which is the main dietary trigger for muscle protein synthesis (the process responsible for building and repairing muscles).*

Because of its rapid digestion (meaning the amino acids are available to your muscles within 60-90 minutes4) and strong amino acid profile, whey protein is especially useful post-workout, when the body is primed to repair and rebuild muscle tissue.* 

Beyond muscle-building benefits, whey protein supports healthy blood sugar balance when consumed alongside a balanced diet. Its amino acids, especially leucine, help signal the body to release insulin.*

Magnesium and muscle health are closely connected. Low magnesium levels have been linked to muscle tension at rest and may interfere with recovery from exercise. 

Exercising regularly also faster depletes5 your body of magnesium not only due to heavy sweating (because you do lose some of this electrolyte via sweat) and increased energy demands to fuel muscle (magnesium is used in energy generating processes).

Therefore, increasing intake (with the help of supplements) is important. Research even shows that magnesium supplements have been shown to improve performance and fitness while helping to reduce muscle soreness6 post-exercise for folks who are physically active* 

For even more muscle and recovery support, try pairing magnesium with tart cherry. This antioxidant-rich fruit helps calm oxidative stress and inflammatory pathways. And supplementing with tart cherry powder has been shown to improve soreness7, recovery8, and inflammatory markers9.* 

The right (science-backed) supplements help give you an edge on your fitness goals—whether that’s building more muscle and picking up the heavier weights or helping to minimize soreness so you can stick with your desired schedule.*