Last updated on June 3rd, 2025 at 11:36 am
The warm months of the year are here, and now is the time to get a jumpstart on your summer body. All the hard work at the gym and the foods you eat will start to take effect as summer trips take effect, and there is no better way to help your body get in amazing shape than with optimizing your sports nutrition with supplementation.
Sports nutrition simply refers to the nutrients you consume that are designed to support energy, strength, and metabolic function. Pre workout supplements are typically loaded with nutrients that support energy and focus for your workout of the day, whereas protein powders are common for the recovery process. With this in mind, let’s take a closer look at some of the best pre workout supplements and nutrients you can add to help you look and feel great this summer.
Eating Healthy for Performance
The food you eat throughout the day can have a major impact on how you perform in the gym. Particularly, men of all ages should aim to eat a diet that is conducive to energy support, muscle building, and optimal nutrient delivery.
Depending on your goals, men should aim for a macro profile that delivers slightly more protein than the typical diet. This macro profile might have a 50/30/20 ratio of carbohydrates, protein, and fats to encourage muscular wellness and energy production.
Also, eating ample fruits and vegetables each day can help to ensure the body has vitamins and minerals to help support the body’s natural metabolic processes for your workout. Carbs from whole grains and fresh fruits and vegetables are ideal. Statistics show that adults are not great at meeting the recommended number of servings of fruits and vegetables daily, with roughly 12 percent of adults meeting these requirements regularly. When your diet isn’t meeting nutritional demands, adding supplements can help to bridge the gap, and pre workout drinks, protein shakes, or dietary supplements may help to meet this gap.
The Best Pre Workout Supplements Have These Ingredients
Pre workout supplements are designed to encourage exercise performance to help push you to the next level. Many of them contain some kind of caffeine, protein, and flavoring. But what ingredients make up quality pre workout drinks?
- Guarana – Some pre workout supplements contain a combination of caffeine and guarana as an energy blend. Guarana is a common herb that may support energy, focus, and supply natural antioxidants for a powerful superfood. This is often naturally found in green and black teas and can support sustained energy.
- Ginseng – Especially Korean ginseng, this herb is commonly present in green tea. Adding this ingredient to pre workout drinks may help to support energy for a powerful workout ahead and boost focus throughout the day. Ginseng is also found in many teas and it may help to encourage physical and cognitive performance.
- Branched Chain Amino Acids – While amino acids are typically ideal for muscle building, some of the best pre workout supplements offer branched chain amino acids (BCAAs) to jumpstart the body’s healing process. Building a summer body requires ample essential amino acids and BCAAs may help to meet optimal supply for muscular health.
- Green Tea Extract – Some pre workout powders offer natural energy with green tea extract. Especially for men who are sensitive to stronger doses of caffeine, adding green tea may promote a steady source of energy without any crash. Green tea extract may also help to promote cognitive performance, drive focus, and provide antioxidant protection.
5 Summer Sports Nutrition Options for Men
Hitting your goals in your nutrition can help you to achieve greatness in the gym. Making small adjustments in your sports nutrition may help you to achieve these goals, and the supplements listed below can help you to go that extra mile for athletic performance, while also helping you feel great, manage healthy body weight, and possibly hit personal records this summer.
- Creatine – This highly popular supplement has continuously been preferred for many types of workouts and especially routines that utilize power movements. Adding quality creatine supplements can be a valuable element in growing larger and more defined muscles for this summer. Can’t decide where to start? Try OIAM Performance Creatine Monohydrate.
- Electrolytes – The summer months can be brutal with heat and humidity. When exercise is combined, dehydration is all but inevitable. Some known symptoms of dehydration include fatigue, weakness, and brain fog and adding ample electrolytes to an everyday routine may help to promote hydration. Look for electrolytes in sports drinks that contain a good ratio of sodium and potassium, B-vitamins, and are free from caffeine. We recommend Klean Athlete Klean Electrolytes.
- Beet root extract – Supplements that contain beet root extract are designed to promote blood vessel expansion to aid in a more vascular appearance. Due to nitric oxide, this extract can help the blood vessels to relax and work with more efficiency. This supplement can be great before, during, or after your workout and may contribute to a post-exercise pump. Try Dr. Mercola’s Fermented Beet Powder.
- Protein powders – If you are looking to shred, build, or sustain muscular health, then there is no doubt you will need to utilize some form of protein supplement. There are many sources of protein. Casein and whey protein powders contain essential amino acids that are designed to build tissue. These anabolic reactions are necessary for muscle mass, strength, and maintenance. Supplementing can help to ensure optimal timing of these nutrients for the muscles. Diet alone takes time for protein to digest and may not optimally provide amino acids in a timely manner, thus making protein powder invaluable for muscular health. Try Metagenics BioPure Protein.
- Nutrition bars – Midday snacking is necessary to help prevent overeating. Adding a nutrition bar helps to take prep work out of the dieting equation and can help to add nutrients to your diet for a healthy option. Healthy nutrition bars should contain protein, vitamins, minerals, a little fiber, and taste amazing. Try Metagenics Ultra Energy Bar.
FAQs
Can anyone take supplements or are they only for athletes?
Your body’s peak performance may be very different from that of most professional athletes. Dietary supplements for sports nutrition are designed for the public as nutrient-dense aids to help meet the body’s overall health and wellness needs. With that in mind, adults and young athletes should be cautious with supplements and know what each does for the body. It is always recommended to talk with your doctor or qualified healthcare provider prior to use for best results.
What kind of doses should I take with pre workout supplements?
Adults who are considered healthy should follow the standard serving suggestion on the bottle for best results. A qualified dietitian or healthcare provider can give further guidance in regard to your unique nutritional needs, such as macronutrients for a balanced diet.
How soon should I take whey protein after my workouts?
Ideally, as soon as possible for best results. Since whey protein is fast-acting, try taking your protein supplement within 30 minutes after finishing. You can add your supplement midway throughout your workout for optimal timing as well.
Ready to kick-start your sports performance? Shop for a variety of sports & fitness nutrition supplements, vetted for quality by our certified nutritionists and all available from Simply Nutrients.
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