The best supplements for home exercise and fitness

Why supplements when training at home?

Working out at home is becoming increasingly popular. But besides good fitness equipment, you can also achieve significant gains with the right supplements. Supplements aren't a miracle cure, but they do support your recovery, energy, and muscle building.

Many people wonder: Which supplements really work?

In this blog, we explain what the best choices are and why they make your workouts more effective.

1. Protein shakes (whey or plant-based)

Protein is the building block of your muscles. During strength training, tiny tears occur in your muscles; protein helps with recovery and growth.

• For whom: Anyone who trains with the aim of becoming stronger or more muscular.
• Best times: immediately after training or as a snack.
• Tip: choose Whey Isolate (fast absorption) or a plant-based variant for a vegan/vegetarian diet.

2. Creatine

Creatine is one of the most researched and proven supplements. It provides increased strength, explosiveness, and faster recovery.

• For whom: strength athletes, crossfitters, but also endurance athletes who do short sprints.
• Result: Noticeably more strength within 2–4 weeks.
• Safe: Creatine is safe for daily use (3–5 grams).

3. Pre-workout boosters

A pre-workout gives you extra energy, focus and endurance for a tough workout.

• Ingredients: caffeine, beta-alanine and citrulline malate.
• For whom: Athletes who have difficulty with motivation or often train in the evenings.
• Please note: do not take it too late, otherwise it may disturb your sleep.

4. BCAAs (Branched Chain Amino Acids)

BCAAs consist of three essential amino acids: leucine, isoleucine, and valine. They help reduce muscle breakdown and accelerate muscle recovery.

• Target audience: Athletes who often train on an empty stomach or follow a low-calorie diet.
• When to use: before or during training.

5. Omega-3 (fish oil or vegetable)

Omega-3 fatty acids are important for your heart, joints, and recovery. They reduce inflammation and contribute to better focus.

• For whom: actually everyone, especially athletes who put a lot of strain on their muscles and joints.
• Sources: fish oil capsules or vegetable algae oil.

6. Multivitamins

A good multivitamin will fill in any deficiencies in your diet. Especially if you exercise a lot, your body uses extra vitamins and minerals.

• Benefit: More energy, stronger immune system, better overall health.
• Tip: choose a multivitamin that is specifically formulated for athletes.

Supplements to avoid:

Not every supplement you see online works. Be critical of products that seem too good to be true (like fat burners with extreme effects or "magic" pills). Focus instead on the proven basics: protein, creatine, omega-3s, and vitamins.

The best supplements for home athletes

The top 5 for most athletes remains:

1. Protein shakes for muscle recovery
2. Creatine for strength and explosiveness
3. Omega-3 for health and recovery
4. Multivitamin for energy and resistance
5. BCAAs for muscle maintenance during intensive training

Order the best Raquin Method supplements now.