Maximise Your Workout with the Right Sports Supplements

Your performance in the gym—or during any intense workout—isn’t just determined by your technique and determination. What you eat and drink beforehand also plays a key role. While many athletes focus on protein and carbohydrates to support energy needs and muscle maintenance, vitamins and certain food supplements can also contribute to maintaining performance when used appropriately.

Some supplements may support energy-yielding metabolism, reduce tiredness and fatigue, or help maintain muscle function. In this in-depth guide, we’ll explore common sports supplements and how they may complement your routine.

What Types of Sports Supplements Are There?

With so many supplements on the market, knowing what you need can be tricky. Your choice depends on your fitness goals, training intensity, and overall diet. The main categories include:

Pre-workout supplements – Often used to support alertness and focus during training. These may contain caffeine, which contributes to increased alertness and improved concentration. Some formulations also include ingredients such as beta-alanine and L-arginine.

Protein supplements – Protein is needed for the maintenance of muscle mass. Whey protein is fast-absorbing and often consumed after training, while casein digests more slowly and is commonly taken before sleep.

Creatine – One of the most studied supplements for high-intensity exercise. Creatine has been shown to increase physical performance in successive bursts of short-term, high-intensity exercise when taken at a daily dose of 3 grams.

BCAAs (Branched-Chain Amino Acids) – A group of three essential amino acids (leucine, isoleucine, and valine). These are proteins' building blocks and are often consumed during calorie-restricted training periods to support protein intake.

Multivitamins and minerals – Important for general health. For example, vitamin C contributes to normal energy-yielding metabolism and immune function, magnesium contributes to normal muscle function, and B vitamins help reduce tiredness and fatigue.

A well-chosen combination of these nutrients—when used appropriately and as part of a balanced diet—can support overall physical performance and recovery.

Top Supplements for Energy, Endurance and Muscle Support

Your body needs the right nutrients to support physical performance. Demanding workouts place increased demands on the body, and without adequate nutritional support, fatigue or reduced training capacity may occur. Below are key nutrients and supplements commonly used to support energy metabolism, muscle function, and recovery.

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Vitamin B12 – Energy Metabolism Support

Vitamin B12 contributes to normal energy‑yielding metabolism and plays a role in reducing tiredness and fatigue. Vegans and vegetarians may be at risk of inadequate intake, as vitamin B12 is naturally found mainly in foods of animal origin.

Benefits:

• Contributes to normal red blood cell formation
• Supports normal energy‑yielding metabolism
• Helps reduce tiredness and fatigue
• Contributes to normal functioning of the nervous system
• Supports normal psychological function

Vitamin D3 – Bone and Muscle Function Support

Vitamin D3 is important for maintaining normal bones and muscle function. It contributes to normal calcium absorption and utilisation, which is important for skeletal health, particularly during physically demanding training periods.

Benefits:

• Contributes to the maintenance of normal bones

• Supports normal muscle function

• Plays a role in normal calcium absorption

• Contributes to normal immune system function

• Supports overall musculoskeletal health

Coenzyme Q10 (CoQ10) – Cellular Energy Support

CoQ10 is a naturally occurring compound involved in cellular energy production. It is commonly used by physically active individuals, particularly during periods of increased training load.

Benefits:

• Involved in normal cellular energy production
• Acts as an antioxidant protecting cells from oxidative stress
• Supports normal physiological function during exercise
• Commonly used to support energy levels during physical activity

Zinc – Metabolism and Immune Support

Zinc is an essential mineral that contributes to normal protein synthesis and supports the immune system. It also plays a role in normal macronutrient metabolism and helps protect cells from oxidative stress.

Benefits:

• Contributes to normal protein synthesis
• Supports normal immune system function
• Contributes to normal macronutrient metabolism
• Helps protect cells from oxidative stress
• Contributes to the maintenance of normal testosterone levels in the blood

Antioxidant Complex (Cell Shield) – Cellular Protection

Intense physical activity increases oxidative stress. Antioxidants such as vitamins C and E help protect cells from oxidative damage and support overall physiological balance.

Benefits:

• Vitamin C and E help protect cells from oxidative stress
• Vitamin C contributes to normal immune function
• Supports the body’s antioxidant defences
• Contributes to general cellular protection

Magnesium – Muscle Function and Recovery Support

Magnesium contributes to normal muscle function and energy metabolism. Adequate intake is important for individuals who engage in regular physical activity, particularly those who sweat heavily.

Benefits:

• Contributes to normal muscle function
• Helps reduce tiredness and fatigue
• Supports normal energy‑yielding metabolism
• Contributes to electrolyte balance
• Supports normal functioning of the nervous system

How to Incorporate Sports Supplements into Your Routine

A healthy, balanced diet is essential for supporting your body—especially if you follow a demanding training schedule or have specific dietary preferences. However, reaching optimal nutrient intake every day can sometimes be a challenge.

In such cases, food supplements can offer a practical way to help maintain nutritional balance and support specific physiological functions, especially in periods of increased physical effort.

Introducing the VITBLISS Energy Vitamin Card

The VITBLISS Energy Card is a compact, convenient solution designed to help you cover daily nutritional needs that support energy metabolism, immune function, and muscle health. The nutrients are pre-packed into daily servings to support consistency and ease of use.

What’s in the VITBLISS Energy Card?

• Vitamin B12: Contributes to normal energy-yielding metabolism, red blood cell formation, and helps reduce tiredness and fatigue

• Cell Shield Antioxidant Complex: With vitamin C and E, which help protect cells from oxidative stress

• Zinc & Vitamin D3: Zinc contributes to normal protein synthesis and testosterone levels; vitamin D supports normal muscle and immune function and the maintenance of bones

• Coenzyme Q10: A naturally occurring compound involved in cellular energy processes and commonly used during periods of high physical demand

Why Choose the VITBLISS Energy Card?

• Convenience: All your key nutrients in one daily pack—no need to manage multiple bottles

• Synergy: A well-chosen combination of nutrients that support energy metabolism, muscle function, and immunity

• Science-based: Each nutrient is included based on authorised functions and current nutritional science

• Quality ingredients: Made with bioavailable forms of nutrients and no unnecessary fillers

• Portable: Designed for active lifestyles—easy to take to the gym, work, or travel

Incorporating the VITBLISS Energy Card into your daily routine helps support your training goals. Whether you're focused on strength, stamina, or general fitness, maintaining good nutrient status contributes to overall performance and recovery.

Why Sports Supplements Can Help

Food supplements, when used appropriately, can help support normal physiological processes related to energy, muscle function, and the immune system—especially in active individuals. The VITBLISS Energy Card simplifies this by combining key nutrients into one convenient solution.

*Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Effects and needs may vary. Always consult a healthcare professional before beginning supplementation, especially if you have medical conditions, take medication, or are pregnant or breastfeeding.