Which Fitness Supplements Are Right for You?

Not everyone needs the same supplements. What works for someone trying to build muscle is different from what helps someone focused on fat loss or recovery.

At Dexter Tenison Fitness, we match supplement recommendations to individual goals. Here’s how to figure out what’s right for you.

If Your Goal Is Muscle Gain

Building muscle requires adequate protein, progressive training stimulus, and recovery. These supplements support the process:

• Protein powder — Hit your daily target of 0.8-1g per pound of body weight. Whey is convenient for post-workout; casein is ideal before bed.
• Creatine monohydrate — 5g daily. Increases strength output, allowing you to lift heavier and stimulate more growth.
• Fish oil — Supports recovery between sessions by managing inflammation.

Skip: Mass gainers. They’re usually just protein powder with added sugar. Eat real food instead.

If Your Goal Is Fat Loss

Fat loss is primarily driven by a calorie deficit. Supplements can support the process but can’t create the deficit for you.

• Protein powder — Even more important during fat loss. High protein intake preserves muscle while you’re in a deficit.
• Caffeine — Boosts energy for training when calories are lower, and mildly increases metabolic rate.
• Fish oil — Supports insulin sensitivity and helps your body utilize fat for energy.
• Multivitamin — When eating fewer calories, you’re more likely to have micronutrient gaps.

Skip: Fat burners. Most are overpriced caffeine pills with unproven ingredients.

If Your Goal Is Recovery

Whether you’re training hard, dealing with nagging injuries, or over 40, recovery becomes a priority.

• Fish oil — Anti-inflammatory properties support joint health and reduce post-workout soreness.
• Magnesium — Supports sleep quality, muscle relaxation, and reduces cramping.
• Protein powder — Adequate protein is essential for tissue repair.
• Tart cherry juice — Emerging research shows benefits for reducing muscle soreness and improving sleep.

If Your Goal Is General Health

Not everyone trains for a specific physique goal. Some just want to feel better and live longer.

• Fish oil — Heart health, brain function, inflammation management.
• Vitamin D — Most people are deficient, especially those who work indoors. Get bloodwork to confirm.
• Multivitamin — Insurance against dietary gaps.
• Magnesium — Supports hundreds of bodily processes and most diets fall short.

The Dexter Tenison Fitness Decision Framework

1. Define your primary goal — muscle, fat loss, recovery, or general health
2. Audit your diet — identify what you’re already getting from food
3. Fill the gaps — choose 2-3 supplements that address what’s missing
4. Stay consistent — supplements only work when taken regularly
5. Reassess quarterly — your needs change as your goals evolve

Keep it simple, keep it targeted, and let your nutrition and training do the heavy lifting.