A lady sitting on her floor in sportswear, drinking a nutritious drink from a shaker cup.

The perfect sports supplement routine

Sports supplements are your secret weapons when it comes to getting the most out of your workouts.

From more energy to enhancing exercise performance – the right nutrition supplements are invaluable if you regularly exercise.

You might be wondering, what sports supplements actually work?

We asked Clinical Nutritionist Emily Rollason, “what are the best sports supplements to make part of your regular routine?”

Below, she gives us her recommendations for a sports and fitness supplements routine which will help you train at your optimum level.

Pre workout supplements: 

This fruity pre workout powder is packed with all sorts of ingredients to fuel your workout, as well as supporting the reduction of tiredness and fatigue.

Take PE Nutrition Pre-Workout powder before any workout or training to help you smash your fitness goals. PE Nutrition Pre-Workout contains a combination of Amino Acids (including BCAA’s), Taurine, Caffeine and Vitamins designed to aid your workouts.

PLUS Vitamin C, Niacin, Vitamin B6 & Vitamin and each 20g servings contains 2g of BCAA’s & 2g of L-Glutamine.

This fruity powder is made up of the 3 branched chain amino acids (BCAA’s) - leucine, isoleucine and valine. BCAA’s are thought to help support protein synthesis, as they’re stored and metabolised within the muscle tissue. 1 This protein powder contains 5g of BCAA’s per serving.

Intra-workout supplements: 


Depending on the type of workout you’re doing, you may not need a supplement. Some people choose to just keep hydrated during light workouts.

You may wish to choose an intra-workout supplement, usually containing ingredients to help replenish what you lose during workouts.

This can include carbohydrates, required as an energy source for the body, as well as certain amino acids (the building blocks of protein, which are required for muscle development)

This hydrating drink mix contains BCAA’s and electrolytes. Electrolytes aid with the fluid balance in the body and are depleted during exercise, so topping up on these key minerals is vital during intense sessions.

Post workout supplements:


Post workout supplements may contain similar ingredients to intra-workout ingredients as they will focus on replacing the lost nutrients that you may have used up.

It may be that if you’ve had a light workout or used an intra-workout supplement containing electrolytes and stayed hydrated that you may not require electrolytes post workout, for example, and this should be tailored to your routine.

Protein is an important nutrient, particularly post-workout due to its contributions to the maintenance and development of muscle mass. Many different nutrition supplements contain protein, including whey and casein varieties.

A vegan protein supplement could also be used as an alternative for vegans or those with dairy intolerances/ allergies:

How about a protein that is easily and quickly digested and packed with BCAAs?

A protein bar could also be used as a quick, on the go snack to increase your daily protein intake:

And this plant-based bar for a vegan alternative:

Shop Sports Nutrition

Last Updated: 5th January 2021

Related Topics

ProteinSports NutritionSports SupplementsSupport
Bhupesh Panchal

Bhupesh Panchal,
Senior Regulatory Affairs Associate

Joined Holland & Barrett: Apr 2019

Masters Degree in Toxicology and BSc Hons in Medical Biochemistry

Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.

After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.