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The ultimate guide to sports nutrition supplements

21/05/20245 min read

Laura Harcourt

Written byLaura Harcourt

Healthy group of multiethnic middle aged men and women jogging at park. Happy mixed race couples running together. Mature friends running together outdoor.

Summary

1What are sports nutrition supplements?

Sports supplements are products that have the potential to support your body before, during or after workouts. However, they’re not meant to be...

2Why do people use sports supplements?

Sports supplements have become increasingly popular among people who exercise regularly and intensively. If, for example, you’re exercising to...

3Best supplement for muscle power: creatine

Creatine is a naturally occurring compound/substance that powers short-duration, high- intensity exercise like lifting weights or sprinting...

Jump to section
Navigating the world of sports supplements can seem daunting. But if you’re clear on what you need to prioritise, it becomes a lot easier to decide which supplements to take, and why.

In this article, we’ve done the hard work for you. We’ve listed some of the most popular supplements that can help you hit your fitness goals and improve your overall performance, backed by scientific evidence along the way. 

But before we get into that, let’s start by taking a more detailed look at what sports nutrition supplements actually are and why they can be so beneficial.

What are sports nutrition supplements?

Sports supplements are products that have the potential to support your body before, during or after workouts. However, they’re not meant to be considered as a replacement for a healthy diet – rather, an addition to one.
Many different types of supplements are used for sports nutrition. For example, this can include things like:1 
  • vitamins and minerals, such as magnesium
  • chemical compounds, such as creatine
  • amino acids
  • herbs and botanicals
  • food concentrates, such as fish oils
  • plant concentrates, such as algal oil
Sports supplements and dumbbells close-up on a dark background. Flat lay composition with protein and creatine.

Why do people use sports supplements?


Sports supplements have become increasingly popular among people who exercise regularly and intensively.2 If, for example, you’re exercising to improve your physique, you might decide to use supplements that may potentially help enhance your muscle growth.3 

Whatever your reason may be, sports supplements can be used to help in a variety of ways.4 Keep reading to discover which type of sports supplement could be your ideal choice.

Best supplement for muscle power: creatine

Creatine is a naturally occurring compound/substance that powers short-duration, high- intensity exercise like lifting weights or sprinting. While it’s found in foods such as meat and fish, it’s also produced by your body.5,6
However, the body only stores a small amount of creatine in the muscles.6 So taking part in any exercise characterised by repeated short bouts of intense effort means creatine stores can become depleted, leading to reduced performance.5,6

The latest research shows that taking at least 3g of creatine in a pill or powder form every day may have positive effects on resistance training and high-intensity intermittent training. However, as the number of participants in this study was small, more research is needed.6
Flexible female yogi practicing hatha during morning sunshine at seashore stretching body muscles for keeping slim figure,fit girl enjoying nature inspiration during pilates training at coastline

Best supplements for joints and flexibility

Fish oils

Fish oil supplements may help increase reaction time, improve mood and boost aerobic fitness in cyclists. Plus, one study in 2020 showed that a 6g dosage may also help support muscle recovery.7,8

The most popular way to supplement fish oils is thought to be through omega-3 fatty acids, which are found naturally in oily fish including salmon and sardines.8,9 Oily fish is particularly high in long-chain omega-3 fatty acids, which, according to research, may help to keep your heart healthy.9,10 Omega-3s can also be found in nuts, seeds and vegetable oils if you don’t eat fish.11 

Purified omega-3 in the form of pills or liquids (best kept in the fridge) can increase your intake, especially if you don’t regularly eat oily fish as part of your diet.12
 

Algal oil

If you’re looking for the benefit of fish oils without the fish, you can cut out the middleman (aka fish) and take an algal oil supplement instead.13

This is because, while fish get their omega-3s from the algae they eat, algal oil supplements are made from the same marine algae.14 

Unlike other vegan omega-3 sources, like some nuts, seeds and vegetables, algal oil has been found to contain a good balance of different fatty acids that may match up to traditional fish oils.14,15
 
Power, fitness and headphones of a woman with barbell weight lift exercise, workout or training in wellness gym. Sports black woman listening to motivation music for muscle, strength and health

Best supplements for muscle gain and strength

Whey protein

Protein helps your muscles to recover and build post-exercise. 16,17 In general, most people are advised to get roughly 0.8–1g of protein per kilogram of body weight per day.18

However, this can vary – your protein requirements depend on all sorts of things, from age to activity level to overall health. For example, if you’re unwell or recovering from an operation, your requirements might be closer to 1.5g per kg.19 The more active you are, the higher your protein requirement is too.20,21 

If you’re looking to supplement your protein intake to make sure you’re getting enough, whey protein is thought to be a great source. This is because research has found that it’s a complete, high-quality protein with a rich amino acid profile (which means it contains all the nine essential amino acids).22,23 By comparison, most plant-based foods are incomplete proteins.24 

In addition, a meta-analysis in 2013 showed its effects in regulating muscle mass and body composition in resistance training; however, more research is needed.25

However, you should speak to your doctor before adding whey protein to your diet. They’ll then be able to accurately assess your protein intake needs and offer tailored advice.
 

Vegan protein

Whey protein isn’t the only source you can use to enrich your diet with extra protein. There are plenty of vegan protein powders out there that can do the same job, with some of the most popular being made using pea and legume protein.26 

If you follow a vegan diet and want to increase your daily protein, a plant-based protein supplement can boost your overall daily protein intake while also being reported to help regulate muscle strength similar to non-vegan options.27
 

BCAAs

BCAA stands for branched-chain amino acids. There are three different types:28 
  • leucine
  • isoleucine
  • valine 
Unlike other essential amino acids, BCAAs are usually sent directly to the muscles for processing, bypassing the liver. This, along with their other properties, means that taking BCAAs can help:29 
  • increase muscle mass faster
  • provide extra support while you’re exercising
  • help you feel more energised for longer 
Check out our guide to 4 of the best BCAA powders here.
 

Mass gainers

If your goal is to increase your body and muscle size, emerging research shows you may need to consume more calories than you burn, however, further research is needed as there were limitations in this study.30 

Mass gainers are essentially weight gain supplements, so they’re usually packed with calories, coming mainly from carbohydrates, protein and a little fat for good measure.

Just a few gulps will provide you with hundreds of calories, bypassing all the meal prepping you’d need to do if relying on diet alone to help you bulk up.
 
Cycling competition,cyclist athletes riding a race at high speed

Best supplements for energy and endurance

Pre-workouts

Pre-workouts or multi-ingredient pre-workout supplements (MIPS) usually come in powder form and contain energy-supporting ingredients like caffeine, BCAAs and creatine, as well as fast-acting carbohydrates to provide your body with access to quick and easy energy.31,32 This means that you can work out almost straight away after drinking them without that uncomfortable feeling of fullness from food. 

One double-blind, placebo-controlled study on a small population of 20 individuals showed better performance and a significant increase in the number of repetitions of workout sets compared to the placebo group.33 Additionally, perceived exertion ratings for overall sessions were lower in the MIPS group compared to placebo. Despite this, larger, high-quality studies need to be conducted.33

An 8-week supplementation with MIPS is thought to be safe to consume and can positively affect muscle endurance as well as mood but safety regarding long-term use is still yet to be investigated.32
 

Energy gels, bars and drinks

If you’re an endurance cycling fan, long-distance runner or avid hiker, you may need to top up your energy stores while exercising, as well as before you start. 

Thankfully, products like energy drinks, bars and gels are usually formulated with carbohydrates and electrolytes which can provide you with fast-absorbing energy that reignites that motivation to keep going.33,34
 

Rhodiola complex

Rhodiola rosea is what’s known as an ‘adaptogen’, which means it could help control the build-up of the stress hormone, cortisol.35,36 

As such, some researchers believe it may also help to improve physical performance by replenishing your energy and increasing endurance.35,36 

In fact, recent research, although limited in its nature, has found that rhodiola supplementation could also possess the potential to reduce oxidative stress, muscle pain and injury, while also potentially improving muscle recovery and possibly contributing towards athletic power. As promising as this sounds, more clinical research needs to be conducted.35,36
 
Black man, stretching and smile for exercise outdoor in nature forest for fitness and healthy lifestyle. Senior person doing workout, training and muscle warm up for cardio body health and wellness

Best muscle recovery supplements

Magnesium

Emerging research has found clear negative effects of a lack of sleep on exercise performance, including reaction time, accuracy, vigour, strength and endurance.37,38 

Magnesium is found in leafy green vegetables, whole grains, nuts and legumes.39 However, you can choose to supplement magnesium if you struggle to get this mineral through your diet, though a healthcare professional should be consulted before doing so.
 

The final say

When it comes to sports supplements, there are plenty of options. However, the supplements you choose to use should be based on your specific goals – whether that be gaining muscle or recovering more quickly. 

But, before you make any significant changes, you should speak to a healthcare provider. They’ll be able to give you tailored advice centred around your circumstances. 

Then, once you know which supplements are right for you, head on over to our website to find the ones you need.

Disclaimer

This article is for information only. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Food supplements must not be used as a substitute for a varied and balanced diet, and a healthy lifestyle. Consult a healthcare professional before making any health-related decisions.
 

Sources

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  2. D. El Khoury, S. Antoine-Jonville. Intake of Nutritional Supplements among People Exercising in Gyms in Beirut City. Journal of nutrition and metabolism [Internet]. 2012 Jan 1 [cited 2024 Jun 17];2012:1–12. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3306945/ 
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