5 Fitness Supplements Every Girl Should Know About

Achieving your goals takes more than just showing up to the gym. If you’re consistent with your workouts but want to boost your results, supplements can help take things to the next level.

Here are five fitness supplements worth knowing about—plus how to use them!

1. Creatine Monohydrate

This one’s a gym girl classic for a reason. Creatine helps your muscles store more energy, which means you can push harder during workouts and build strength faster.

• Great for weightlifting, HIIT, or anything high-intensity
• Can help with strength, energy, and muscle growth

How to Take It:

• 3-5g daily to maintain (which is usually one scoop)

Wellah’s watermelon slush creatine is for sure my fav creatine rn! You can get it here.

If you want unflavored creatine, you can get some here for a great price!

2. Whey Protein

Protein is key for building and repairing muscle—especially after you lift. Whey is a fast-digesting protein that’s perfect post-workout to help your muscles recover and grow.

• Helps with muscle repair + growth
• Easy to mix in a shake, smoothie, or oats

How to Take It:

• 20–25g within 30 minutes after working out

Orgain’s Organic Vegan Protein Powder is probably one of the BEST whey proteins that I could find. It is:

Orgain Organic Vegan Protein Powder, Vanilla Bean – 21g Plant Protein, 6g Prebiotic Fiber, No Lactose Ingredients, No Added Sugar, Non-GMO, For Shakes & Smoothies

• Vegan (uses plant protein)
• 6g Prebiotic Fiber (which is CRUCIAL for gut health)
• No Lactose
• No Added Sugar
• Non-GMO

You can get it here!

3. BCAAs (Branched-Chain Amino Acids)

These are three amino acids your body uses for energy and muscle repair. Taking BCAAs before or during workouts can help reduce soreness and fatigue—especially on leg day.

• Supports recovery and muscle growth
• May help with energy during long workouts

How to Take It:

• 5–10g before or during your workout

You might be able to tell that I like watermelon by now LOL. Personally, I like to drink my BCAAs before I head to the gym, but it really depends on you. If you’re interested in BCAAs, check them out here (there are also more flavors)!

4. Beta-Alanine

Ever get that burning feeling during an intense workout? Beta-alanine helps reduce that muscle burn, so you can go harder for longer.

• Helps improve endurance
• Great for cardio, HIIT, or high-rep strength days

How to Take It:

• 2–5g per day

I take my beta-alanine at the same time as my BCAAs (I mix the beta-alanine powder with my watermelon splash) since I’m pretty forgetful. However, if you want, there are flavored versions online! This is the beta-alanine powder I’m using here.

5. Fish Oil (Omega-3s)

Fish oil is amazing for reducing inflammation, supporting joint health, and even improving your heart health. It’s one of those wellness staples you’ll want long-term.

• Helps with recovery and joint support
• Great for general health and longevity

How to Take It:

• 1–3g of EPA + DHA per day

Honestly, you can get fish oil anywhere. I usually get mine from Costco, but you can find it at HEB, Walmart, etc.

✨ Quick Reminder:

Supplements are exactly that—a supplement to your routine. They’re helpful, but they don’t replace good food, sleep, and smart training. Always check with a doctor if you’re unsure!

💬 Let’s Talk Supplements!

Have you tried any of these? What’s helped you feel stronger, recover better, or see results faster? Drop a comment—I’d love to know your faves!

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