Given your concerns about feeling fatigued despite taking multivitamins and pre-workout supplements, here are several suggestions for supplements that could potentially enhance your energy levels and overall performance in the gym:

1. Creatine: One of the most extensively studied supplements for improving performance in high-intensity, short-duration exercises. Creatine increases the availability of ATP in muscle cells, which can help enhance strength and decrease fatigue¹².

2. Beta-Alanine: This amino acid helps increase carnosine levels in muscles, buffering the acid that accumulates during intense exercise and enhancing endurance³⁴.

3. Coenzyme Q10 (CoQ10): It's involved in mitochondrial energy production and has been shown to reduce fatigue and improve exercise performance⁵.

4. Iron: Given that iron is pivotal for oxygen transport and energy metabolism, ensuring adequate iron levels is essential for avoiding fatigue, especially if you engage in endurance activities⁶.

5. Magnesium: It plays a crucial role in muscle function and energy production. Magnesium deficiency might contribute to fatigue and muscle cramps⁷.

6. Adaptogens (e.g., Rhodiola Rosea, Ashwagandha): Adaptogens can help manage the stress response and improve energy levels and overall resilience to fatigue⁸.

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Footnotes

1. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. ↩

2. International society of sports nutrition position stand: caffeine and exercise performance. ↩

3. Office of Dietary Supplements - Dietary Supplements for Exercise and Athletic Performance. ↩

4. Role of Nutritional Supplements in Sport, Exercise and Health. ↩

5. Nutrient Therapy for the Improvement of Fatigue Symptoms. ↩

6. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. ↩

7. Nutritional and Supplementation Strategies to Prevent and Attenuate Exercise-Induced Muscle Damage: a Brief Review. ↩

8. Supplements and Nutritional Interventions to Augment High-Intensity Interval Training Physiological and Performance Adaptations—A Narrative Review. ↩

Given that you are already taking creatine and are still experiencing fatigue during your workouts, you may benefit from considering other supplements. Here are some additional options that could potentially help improve your energy levels and performance:

1. Beta-Alanine: This supplement helps buffer lactic acid in muscles, which can delay the onset of muscle fatigue during intense exercise¹.

2. Caffeine: Including caffeine in your pre-workout can boost alertness and reduce the perception of effort during workouts². However, as you mentioned using a pre-workout supplement already, ensure it's not causing you to exceed recommended caffeine intake levels.

3. Branched-Chain Amino Acids (BCAAs): These can reduce muscle soreness and fatigue, allowing you to train harder and longer³.

4. Rhodiola Rosea: An adaptogen that may help improve stamina, reduce fatigue, and improve physical performance⁴.

5. Magnesium: Essential for muscle function and energy production, magnesium deficiency can lead to fatigue. Supplementing magnesium may support better energy levels and muscle function⁵.

Would you like me to help you search for specific products containing these ingredients on Pillser?

Footnotes

1. Supplements and Nutritional Interventions to Augment High-Intensity Interval Training Physiological and Performance Adaptations—A Narrative Review ↩

2. International society of sports nutrition position stand: caffeine and exercise performance ↩

3. Role of Nutritional Supplements in Sport, Exercise and Health ↩

4. Nutritional and Supplementation Strategies to Prevent and Attenuate Exercise-Induced Muscle Damage: a Brief Review ↩

5. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence ↩