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Informed Sport
Informed Choice
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Walk into any supp store and there's a wall of tubs promising the world. It's overwhelming, and most of it you don't need yet.
Here's the short list I'd give a mate on day one.
1. Protein powder
The easiest way to hit your daily protein without cooking chicken five times a day. A scoop after training or as a snack does the job. Whey if you tolerate dairy, plant protein if you don't.
2. Creatine monohydrate
The most proven supplement there is, and it's cheap. 5g a day, every day. It helps you train harder and recover faster from your very first month.
3. Electrolytes
If you sweat hard or train in the heat, plain water doesn't cut it. Electrolytes keep you hydrated properly so you don't fade halfway through a session.
4. A pre-workout (optional)
Not essential, but a good one helps on days your energy is flat. Start with a half scoop to see how you handle the caffeine.
5. A daily multivitamin (insurance)
Not magic, just a safety net for the days your diet isn't perfect. Which, let's be honest, is most days.
| Supplement | When to take it | Skip it if... |
|---|---|---|
| Protein | Post-workout or as a snack | You already hit your protein from food |
| Creatine | Any time, daily | Never, honestly. Everyone benefits |
| Electrolytes | Around training, hot days | You barely sweat |
| Pre-workout | 30 min before training | You train at night / are caffeine-sensitive |
| Multivitamin | With breakfast | Your diet is genuinely varied and dialled |
- Protein and creatine are the only two non-negotiables.
- Add electrolytes if you're a heavy sweater.
- Pre-workout and multis are nice-to-haves, not must-haves.
- No supplement out-trains a bad diet or no sleep.
