Introduction
Supplements are widely used by athletes and active individuals to enhance energy, recovery, and overall performance. While a balanced diet forms the foundation, supplements can provide targeted nutrients in optimal doses that may be difficult to achieve through food alone. In this article, we explore how supplements support physical performance, which ones are backed by science, and how LAYR’D Whey, Creatine, Electrolytes, and Ashwagandha fit into a performance-oriented routine.
Energy and endurance
During high-intensity training or competition, the body relies heavily on carbohydrates and phosphocreatine for quick energy. Supplements can optimize both. Creatine increases phosphocreatine stores in muscle, allowing for faster regeneration of ATP, the body’s main energy molecule. This translates into greater power output and the ability to sustain high-intensity efforts (Wallimann et al., 2011).
Electrolytes such as sodium, potassium, and magnesium are essential for muscle contraction and hydration. Losing them through sweat impairs endurance, increases fatigue, and raises cramp risk. Replenishing electrolytes during and after exercise helps maintain performance (Sawka et al., 2007).
Muscle growth and strength
Protein is the most important nutrient for muscle repair and growth. Whey protein in particular provides a rich source of leucine, which activates muscle protein synthesis via the mTOR pathway (Phillips, 2014). Supplementing with whey after training accelerates recovery and supports hypertrophy.
Creatine complements this process by improving training quality and increasing cellular hydration, both of which enhance strength gains over time (Branch, 2003). A combination of whey protein and creatine has been shown to be more effective than either supplement alone for building lean mass (Cribb et al., 2007).
Recovery and reduced fatigue
Intense exercise increases oxidative stress and inflammation, which can prolong soreness and slow down adaptation. Supplements rich in antioxidants, polyphenols, or adaptogens can reduce this burden. Ashwagandha, for example, has been shown to lower markers of muscle damage, reduce cortisol, and support faster recovery (Wankhede et al., 2015).
Electrolytes also aid recovery by restoring hydration and preventing post-exercise fatigue. Combined with protein and carbohydrates, they create an optimal environment for muscle repair and glycogen replenishment (Ivy et al., 2002).
Mental focus and stress resilience
Performance is not only physical. Supplements also influence focus, motivation, and stress management. Caffeine is a well-known ergogenic aid that increases alertness and reduces perceived exertion, but its stimulating effects can be balanced with calming adaptogens like Ashwagandha. Research shows Ashwagandha reduces anxiety, improves mental clarity, and enhances cognitive performance under stress (Choudhary et al., 2017).
By supporting both energy and resilience, supplementation helps athletes remain focused and composed even under demanding conditions.
Practical application
An evidence-based performance stack could look like this:
-
Before training: Electrolytes for hydration and a pre-workout boost if needed.
-
During training: Electrolyte solution to replace minerals lost in sweat.
-
Post-training: 1 scoop of LAYR’D Whey Protein combined with 5 g LAYR’D Creatine Monohydrate to maximize recovery.
-
Evening: LAYR’D Ashwagandha Powder in a calming drink to reduce stress and improve sleep.
Myths and misconceptions
A common misconception is that supplements can replace proper nutrition. In reality, they are meant to complement, not substitute, a balanced diet. Another myth is that only elite athletes benefit from supplementation. In truth, recreational athletes, professionals under stress, and even older adults can experience measurable improvements in energy, recovery, and focus.
Why choose LAYR’D supplements
Scientific evidence supports the effectiveness of protein, creatine, electrolytes, and adaptogens in enhancing performance. LAYR’D Whey provides high-quality protein for recovery, LAYR’D Creatine boosts strength and muscle growth, LAYR’D Electrolytes restore hydration, and LAYR’D Ashwagandha improves stress resilience and sleep. Together, they create a performance system designed to help athletes and professionals reach their full potential.