Sports nutrition picks to help performance, recovery and overall wellness

You’re sticking to your workout plan, you’re drinking water and eating right... but you want to add something new. What next? Tailoring your vitamin and supplement routine might be what you’re looking for to help muscle health or recovery after a big workout. Enter your gym stack builder – a personalised bundle of supplements taken together for a specific purpose. Just pick a product from each section that piques your interest, from muscle care to energy support, and learn more from H&B nutritionist Millicent Chapman. Et voilà: your new routine.

OK, you’re probably not new to protein powder at this point. But who are we to deny you some new flavours? Chocolate Chip Cookie and White Chocolate Raspberry are on the menu for sweet treat lovers, providing up to 42g protein. Or if you can’t get behind a milkshake in the morning, there’s tropical clear protein to quench your thirst and fuel that AM workout.

Creatine isn’t just for building muscle. It helps your body make a molecule called ATP and supports energy metabolism.¹ And it’s thought that women naturally have up to 80% less creatine stored in their bodies.²

Electrolytes, such as magnesium, are minerals we need for electrolyte balance and may be particularly beneficial to support health and wellness. “During long or intense periods of exercise, electrolytes (especially sodium) are lost through sweat,” says Millicent. “Sport-based electrolytes are a good addition. They’re super versatile and include vitamins and minerals like vitamin C and magnesium to support your overall wellness and health.”

“Branched chain amino acids (BCAAs) are essential amino acids, the building blocks needed to make protein,” says Millicent.³ “They’re not naturally produced by the body, so you need to get them through food or food supplements. Types like L-leucine, L-isoleucine and L-valine are part of the nine essential amino acids that you need in your diet.”

Want to reach the gym feeling ready for action? If you’re prone to turning up before you’ve properly woken up, starting a pre-workout routine could make a difference. “Pre-workout is a combination of different nutrients and extracts aiming to support energy, focus and performance alongside helping to decrease tiredness and fatigue,” Millicent explains. “It’s designed to be taken before exercise. Pre-workout formulas often include ingredients like caffeine alongside energy-supporting vitamins like B vits.”⁴

An easy supplement routine = more room to focus on your workout. Choose the areas that matter to you (and the tastiest flavours) and stay motivated. Going the extra mile? Learn how to avoid ‘runner’s stomach' or shop our favourite vegan protein powders.