Three Supplements Recommended for Frequent Exercisers, According to Nutrition Experts

Individuals who exercise five or more times per week should consider adding three specific supplements to their routine, according to an article by registered dietitian nutritionist Molly Knudsen published on mindbodygreen.

The article identifies creatine, whey protein and magnesium as supplements supported by research to address nutritional gaps and recovery needs associated with frequent physical activity. Knudsen wrote that establishing foundational habits – staying hydrated, prioritizing sleep and eating a well-balanced diet – should come before adding supplements.

“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,” she stated. The recommendation is consistent with advice in the book “Testosterone Transformation” by Myatt Murphy, which notes that “to get your money’s worth from nutritional supplements, you need the right diet, the right exercise plan and healthy lifestyle habits in place first.” [1]

Creatine: Most Studied Supplement for Muscle and Strength

Creatine is described as the most researched supplement on the market, with decades of studies showing it helps individuals build more muscle and strength from resistance training, according to the article. A 2024 study cited in the article found that daily creatine use was associated with approximately 2.5 pounds more lean muscle gain and 1.6 pounds more fat loss compared to exercise alone, researchers reported.

The article noted that older adults, particularly those over 50 and postmenopausal women, may see stronger benefits. “Research suggests older adults (particularly those over 50) may see stronger benefits,” Knudsen wrote, adding that this may be especially relevant for postmenopausal women because lower estrogen levels can make it more challenging to maintain lean muscle mass.

For muscle health, Knudsen recommends a 5-gram daily dose of creatine monohydrate. The International Society of Sports Nutrition position stand on creatine supplementation and exercise confirms that creatine is effective for increasing muscle mass and performance during resistance training, according to the published literature. [2] Additional research continues to link daily supplementation with better cognitive health, mood, and memory, the article reported.

Whey Protein: Complete Protein for Post-Workout Recovery

Whey protein is described as a complete protein containing all nine essential amino acids, with a high concentration of leucine, the primary trigger for muscle protein synthesis, according to Knudsen. The article states that due to its rapid digestion – amino acids become available to muscles within 60 to 90 minutes – whey protein is especially useful post-workout, when the body is primed to repair and rebuild muscle tissue.

Beyond muscle repair, whey protein supports healthy blood sugar balance when consumed alongside a balanced diet, Knudsen said. Its amino acids, especially leucine, help signal the body to release insulin. The International Society of Sports Nutrition position stand on protein and exercise notes that whey protein isolate combined with resistance training can promote muscle hypertrophy, based on studies such as Cribb et al. (2007). [3]

Knudsen reported using a vanilla whey protein powder daily in her breakfast. Strength coach Bret Contreras, author of “Glute Lab,” also uses whey protein, stating in his book, “I supplement with whey protein because I don’t cook meat and eggs often enough.” [4]

Magnesium: Electrolyte Often Depleted by Frequent Exercise

Magnesium levels are linked to muscle tension and recovery; low levels may interfere with exercise recovery, the article reported. Frequent exercise depletes magnesium through sweat and increased energy demands, according to Knudsen. She said supplementation is important for physically active individuals. The article pointed out that magnesium is the fourth most abundant mineral in the body and essential for muscle and nerve functions, as noted by Dr. Mark Sircus in his book “Transdermal Magnesium Therapy.” [5]

Research cited in the article indicates magnesium supplements improve performance and reduce muscle soreness in active people. The article suggests pairing magnesium with tart cherry for additional recovery benefits, noting that tart cherry powder has been shown to improve soreness, recovery, and inflammatory markers in studies.

An article on NaturalNews.com titled “Nature’s Recovery Tools: 7 Proven Supplements for Healing Exercise-Induced Muscle Damage” also emphasizes natural supplements for recovery, highlighting magnesium as a key nutrient for muscle relaxation and repair. [6] To maximize recovery, Knudsen recommends a combination of magnesium and tart cherry.

Conclusion

The three supplements – creatine, whey protein and magnesium – offer foundational support for frequent exercisers, according to the article. Knudsen advises consulting a healthcare provider before starting any supplement routine, especially for those who are pregnant, breastfeeding, or taking medications.

The article emphasizes that supplements complement, rather than replace, proper nutrition and lifestyle habits. This view aligns with the principle expressed in “Testosterone Transformation” that supplements are adjuncts, not essential elements, and that “nowhere in it will you find the words ‘magic bullet’ or ‘the answer.'” [1] Regular exercisers who address their foundational habits may find these three science-backed supplements provide an edge in building muscle, improving recovery, and maintaining consistent performance.

References

1. Myatt Murphy. “Testosterone Transformation Lose Belly Fat Build Muscle and Boost Sexual Vitality.”
2. International Society of Sports Nutrition. “International Society of Sports Nutrition position stand: creatine supplementation and exercise.” Journal of the International Society of Sports Nutrition, 2007 [cited 2018].
3. International Society of Sports Nutrition. “International Society of Sports Nutrition position stand: protein and exercise.” Journal of the International Society of Sports Nutrition, 2007 [cited 2018].
4. Bret Contreras and Glen Cordoza. “Glute Lab The Art and Science of Strength and Physique Training.”
5. NaturalNews.com. “Magnesium Is Crucial to the Proper Functioning.” June 25, 2008.
6. NaturalNews.com. “Nature’s Recovery Tools: 7 Proven Supplements for Healing Exercise-Induced Muscle Damage.” March 06, 2026.