Athletes' Top Supplements for Training & Recovery | TL Partners

When you're pushing your body to its limits, whether that's marathon training, Hyrox competitions, or simply staying consistent in the gym, what you fuel with matters. 

We recently surveyed 20 Transparent Labs Performance Partners across endurance running, functional fitness, bodybuilding, and hybrid training to find out which products have earned permanent spots in their routines.

They broke their go-to products into three clear categories:

• Everyday Essentials — daily non negotiables that keep them feeling strong and consistent
• Performance Products — their trusted fuel for peak training and competition
• Recovery Products — what helps them rebound quickly and show up ready the next day

Their answers weren't generic supplement recommendations, they were specific flavors, precise timing strategies, and honest takes on what actually moves the needle.

From protein bars that travel well to intra-workout carbs that sustain multi-hour sessions, here's what our partners reach for when performance and recovery are on the line.

Meet Our Performance Partners

Everyday Essentials: What Partners Take Daily

These are the non-negotiables—the products our partners use regardless of training intensity, schedule, or goals. Consistency matters here.

Most-Mentioned Everyday Products

Creatine HMB dominated everyday mentions (10 partners), followed closely by Grass-Fed Whey Protein (9 partners) and Hydrate (7 partners). Partners valued Creatine HMB not just for muscle support but for cognitive benefits, while whey protein became the versatile base for everything from morning coffee to post-workout shakes.

Partner Spotlight: Jeff Zwally

Daily Stack: Protein+ Bars (especially honey flavors), Hydrate, Vanilla PB Whey Protein, Creatine HMB

Why It Works: "Every day product has to be any of the protein bars but especially the new honey flavors."

At 60+, Jeff focuses on convenience and taste alongside efficacy. Protein bars become grab-and-go fuel that doesn't require prep, making consistency easier when life gets busy.

Partner Spotlight: Deborah Moore

Daily Stack: Creatine (Watermelon), Unflavored Whey for protein coffee, Omega-3, Vitamin D + K2

Why It Works: "For recovery I do Oatmeal choc chip whey in plain Greek yogurt with frozen blueberries & toasted almonds!"

Deborah integrates supplements into real meals, turning recovery into something that tastes like dessert. Her protein yogurt bowl became a post-training ritual she actually looks forward to.

Partner Spotlight: Gunnar Anderson

Daily Stack: Hydrate, Grass-Fed Whey Protein, Collagen, ZMO

Why It Works: "Between the Hydrate and ZMO my recovery and just general 'feeling good' is off the charts, plus performance is way better."

Gunnar's approach centers on foundational recovery, not just training stimulation. He prioritizes products that support daily readiness over acute performance boosts.

Creatine HMB

Flavors Athletes Love: Blue Raspberry (Todd VanKerkhoff), Watermelon (Deborah Moore)

Why Athletes Love It:
Tess Hubble calls it "muscle juice" and credits it with helping her build and maintain muscle simultaneously. Josh Elmore uses it daily for brain health and muscle preservation. Todd VanKerkhoff notes, "My wife is hooked on it too!"

When to Use: Daily, any time. Most partners take it in the morning or post-workout for consistency.

Shop Now: Creatine HMB

Grass Fed Whey Protein

Flavors Athletes Love: Mocha Latte (Antonella Nicolacci), Vanilla PB (Jeff Zwally), Strawberry Milkshake (Tess Hubble), Chocolate PB (Mike Smith, Conor Nelson), Oatmeal Chocolate Chip Cookie (Conor Nelson, Deborah Moore), Blueberry Pancake (Shawn O'Boyle)

Why Athletes Love It:
Pete Khatcherian consumes five protein meals daily and says at least one always comes from whey. Tess Hubble notes, "The protein powder flavours are amazing and everyone who tries them are always blown away!" Conor Nelson recently switched from lifelong chocolate PB loyalty to oatmeal chocolate chip cookie, saying, "HIGHLY recommend if you haven't tried it yet."

When to Use: Post-workout, in coffee (Deborah Moore uses unflavored), mixed into Greek yogurt, or as a meal replacement.

Shop Now: Grass-Fed Whey Protein Isolate

Hydrate

Flavors Athletes Love: Raspberry Lemonade (Todd VanKerkhoff), Variety Pack (Vinny Venegas)

Why Athletes Love It:
Gunnar Anderson makes it part of his daily non-negotiables for how it makes him feel overall. Vinny Venegas loves the variety pack, saying, "The taste is amazing and it keeps me feeling refreshed and hydrated throughout the entire day." Todd VanKerkhoff called it "clutch" during his recent marathon build.

When to Use: Throughout the day for baseline hydration, during training, or as recovery support alongside other products.

Shop Now: Hydrate

Protein Bars

Flavors Athletes Love: Peanut butter chocolate chip (Antonella Nicolacci, Bell Rizzotti, Shawn O'Boyle), Honey flavors (Jeff Zwally), Oatmeal Chocolate Chip (Deborah Moore)

Why Athletes Love It:
Antonella Nicolacci and Bell Rizzotti both independently named peanut butter chocolate chip as their everyday essential. Jeff Zwally, at 60+, appreciates the convenience: "Every day product has to be any of the protein bars but especially the new honey flavors." Conor Nelson simply lists them as his everyday staple without elaboration—they just work.

When to Use: Between meals, pre-workout when you need portable fuel, or post-workout when you can't access a shake.

Shop Now: Protein+ Bars

Performance Products: Training & Competition Fuel

When it's time to train hard or compete, our partners reach for products that deliver energy, focus, and endurance without the crash.

Most-Mentioned Training Products

Cyclic Dextrin and Pre-Workout tied for top training mentions (6 each), with athletes valuing sustained intra-workout energy and stimulant-driven focus respectively.

The divide often came down to training style: endurance athletes favored Cyclic Dextrin for multi-hour efforts, while strength and functional fitness athletes reached for pre-workout formulas.

Partner Spotlight: George Blevins

Training Stack: Cyclic Dextrin

Why It Works: "For training, I always use the Cyclic Dextrin complex especially during longer runs or before my intense Hyrox workouts for more sustained energy."

George's half marathon and Hyrox training demands sustained energy without GI distress. Cyclic Dextrin became his go-to for workouts that require consistent fueling over 90+ minutes.

Partner Spotlight: Gabriela Plewa

Training Stack: Pre-Workout (Blue Raspberry)

Why It Works: "Perfect energy without the crash."

Gabriela prioritizes acute performance for her training sessions, needing sharp focus and energy that doesn't leave her depleted afterward. Blue raspberry became her consistent choice for its taste and effect profile.

Partner Spotlight: Travis Little

Training Stack: Bulk Pre-Workout or Cyclic Dextrin

Why It Works: "Recently added Cyclic into my more intense days and it's been a game changer."

Travis distinguishes between regular training days (where Bulk provides stimulation) and intense sessions (where Cyclic Dextrin sustains performance). The strategic rotation prevents tolerance buildup while matching fuel to demand.

"I always use the Cyclic Dextrin complex especially during longer runs or before my intense Hyrox workouts for more sustained energy."
—George Blevins

"BULK pre workout. Intensity for pushing my muscles to failure which result in peak performance."
—Josh Elmore

Cyclic Dextrin

Why Athletes Love It:
George Blevins relies on it for longer runs and Hyrox sessions. Pete Khatcherian uses it intra-workout because his sessions can run long and it keeps performance high. Lauren Lozier loves it "pre workout or during runs!" Mike Smith and Lauren Thompson both list it as their essential training product. Travis Little calls it "a game changer" after recently adding it to intense days.

When to Use: Pre-workout for sustained energy, intra-workout during sessions over 60 minutes, or during endurance events.

Shop: Cyclic Dextrin

Bulk Pre-Workout

Flavors Athletes Love: Black Label (Gunnar Anderson), Blue Raspberry

Why Athletes Love It:
Josh Elmore uses it to push muscles to failure for peak performance. Gunnar Anderson prefers Bulk Black Label for "the extra bump." Conor Nelson lists it as his essential training product. Tony Salazar includes it in his daily rotation.

When to Use: 20-30 minutes before training when you need acute focus and energy for high-intensity sessions.

Shop: Bulk Pre-Workout | Bulk Black Pre-Workout

Stim-Free Pre-Workout

Flavors Athletes Love: Peach Mango (Shawn O'Boyle)

Why Athletes Love It:
Bell Rizzotti pairs it with Hydrate for training and competition fuel. Shawn O'Boyle uses Peach Mango as his training essential. Both appreciate the pump and focus without stimulant crash or sleep disruption.

When to Use: Before evening workouts, when you're sensitive to caffeine, or when training multiple times per day.

Shop: Stim-Free Pre-Workout

Recovery Products: What Helps Them Bounce Back

Recovery is where gains happen. Our partners were specific about the products that help them sleep better, reduce soreness, and show up ready for the next session.

Most Mentioned Recovery Products

Grass-Fed Whey Protein led recovery mentions, followed by Sleep & Recovery (4 mentions) and Magnesium Bisglycinate (3 mentions).

The protein emphasis reflects the importance of hitting daily targets, while Sleep & Recovery became the go-to for partners struggling with training-induced insomnia or incomplete recovery between sessions.

Partner Spotlight: Josh Elmore

Recovery Stack: Sleep & Recovery (Magnesium, L-Theanine, Melatonin)

Why It Works: "Magnesium, L-theanine, and melatonin are a game changer for my sleep and ultimate recovery."

Josh's advice—"Consistency over intensity"—extends to his recovery protocol. He prioritizes sleep quality as the foundation for showing up daily rather than sporadic high-intensity sessions.

Partner Spotlight: Tess Hubble

Recovery Stack: Magnesium Bisglycinate

Why It Works: "Helps my muscle recovery and always gives me the best nights sleep!"

Tess pairs Magnesium with her daily Creatine HMB and Collagen routine, creating a complete system that addresses muscle building, joint health, and sleep quality.

Partner Spotlight: Todd VanKerkhoff

Recovery Stack: Whey Protein (Vanilla)

Why It Works: "As I look to rebuild muscle this winter after a season of endurance training, I'll be including more of this."

Todd's marathon season prioritized low body weight and sustained cardio. Post-season, he's intentionally shifting to muscle rebuilding, with whey protein becoming the cornerstone of his higher-protein recovery phase.

"Sleep and recovery is awesome after a hard days training."
—Lauren Lozier

"Magnesium, L-theanine, and melatonin are a game changer for my sleep and ultimate recovery."
—Josh Elmore

Sleep & Recovery

Why Athletes Love It:
Gabriela Plewa has "seen a huge difference in my sleep and how well rested I feel." Josh Elmore calls the Magnesium, L-Theanine, and Melatonin combination "a game changer for my sleep and ultimate recovery." Lauren Lozier specifically notes it's "awesome after a hard days training."

When to Use: 30-60 minutes before bed, especially after intense training days or when sleep quality has declined.

Shop: Sleep & Recovery

Magnesium Bisglycinate

Why Athletes Love It:
Tess Hubble credits it with both muscle recovery and better sleep. Travis Little notes "any magnesium really but MAG PM has been automatic green recovery for me."

When to Use: Evening, before bed. Can also be taken post-workout if you train late.

Shop: ZMO (Zinc, Magnesium & Oyster Extract)

Hype Tracks: What Gets Them Moving

Music fuels training. Here's what our partners play when they need that extra push:

• "Invincible" by Pop Smoke – Antonella Nicolacci (for PRs: "makes me feel like I'm flying on muscle ups especially")
• "Loyal" by Odesza – Tony Salazar
• "Drive" by Miley Cyrus – Jordan Walters ("a GO TO")
• "Man I Need" by Olivia Dean – Sheryl Ann Padre (current rotation)
• "Ambition for Cash" by Key Glock – Sheryl Ann Padre (powerlifting days)
• "Parachute" by Chris Stapleton – Josh Elmore ("I just go by mood and feel")

Advice They'd Give Themselves: Wisdom from 2025

Our partners shared reflections on what they learned this year. Here's the condensed wisdom:

On Progress & Patience:

• "Progress is slow. You will not see results in one day... Consistency over intensity, and embrace the journey." — Josh Elmore
• "Things take time. Especially great things." — Gunnar Anderson
• "Anything good comes from being patient. Believe it, trust it." — Marco D'Angelo

On Self-Competition:

• "My only competition is me. You should only try to beat you from yesterday, from last week, from last year." — Antonella Nicolacci

On Taking Action:

• "Stop waiting for the 'right' time. Set a goal, make a plan, book a trip, hold yourself accountable. And say yes, more often." — Jeff Zwally
• "Don't ask for easy, ask for worth it. The hard days are what make the results actually mean something." — Conor Nelson
• "Stop overthinking and just take action. Everything starts to fall into place once you move forward, even if it's messy at first." — Josh Goncalves

On Trust & Confidence:

• "Trust and have more confidence in myself + all of the training I've put in." — Julia Campezato
• "You cannot think your way through a strong performance, you need to relax, trust all of the hard work you've put in." — Julia Campezato

On Capability:

• "Don't forget that you're capable of a lot more than you think. What once seemed impossible, can become your new standard." — Bell Rizzotti
• "ALL you need is the audacity and it can all be yours." — Tony Salazar

On Process:

• "Trust the process. I tried a lot of new types of exercise this year and nearly quit them all because I felt like I was SO bad at them, but all it really took was time and effort and not giving up!" — Lauren Lozier

On Doubt:

• "Doubt is as strong as you let it be." — Deborah Moore
• "Courage is shown when you overcome fears, not in the absence of fear." — Michael Risher

On Enjoying the Journey:

• "Slow down and actually enjoy the season I'm in instead of always rushing to the next goal!" — Gabriela Plewa
• "Movement is more than exercise—it's a reflection of life. Some days you push, some days you recover, and both matter." — Cameron Jane

The Bottom Line

The takeaway from 20 performance partners isn't a single magic stack—it's that effective supplementation is personal, consistent, and strategic. Creatine HMB showed up in everyday routines for muscle and cognitive support. Cyclic Dextrin powered long training sessions without GI distress. Sleep & Recovery helped partners show up ready instead of chronically depleted.

The common thread? Partners didn't chase trends. They found what worked through trial, stuck with it through consistency, and adjusted based on honest feedback from their bodies.

Whether you're training for your first half marathon like Bell Rizzotti, rebuilding muscle post-marathon season like Todd VanKerkhoff, or showing up daily in your 60s like Jeff Zwally, the right products make consistency easier—not because they work miracles, but because they remove friction from the process.