A Beginner's Guide to Sports Supplements

Starting out with sports nutrition can feel confusing — there are hundreds of products and plenty of jargon. The good news is you only need to understand a few basics to get going. Here's a beginner-friendly overview.

Protein powder

The most popular supplement for good reason: it's a convenient way to top up your daily protein when food alone is tricky. Protein contributes to a growth in and the maintenance of muscle mass, so it's a useful staple if you train and find it hard to hit your daily target from meals. Whey is the classic choice; vegan blends suit dairy-free diets. If you buy just one thing, start here.

Creatine

One of the most researched and affordable supplements around. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise, with a daily intake of 3 g. Creatine monohydrate is the original form — the most studied and usually the best value — which makes it a common pick for anyone doing regular resistance training.

Pre-workout

A pre-workout is a drink taken before training, usually built around caffeine. Caffeine can help increase alertness and improve concentration — an effect linked to around 75 mg, roughly the amount in a cup of coffee. If you're sensitive to stimulants, look for a caffeine-free (non-stim) formula instead.

Where to start

• Nail your basics first: training, sleep and a sensible diet.
• Add protein if you struggle to hit your daily target.
• Consider creatine if you train with weights.
• Try a pre-workout if you like a caffeinated drink before training.

Take your time, introduce one thing at a time, and pick brands you trust — we stock 250+. Fast, tracked Mon–Fri UK delivery on every order.

A quick note

This article is general information, not medical or nutritional advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle, and should not be used to prevent or treat any illness. Always read the product label, do your own research, and speak to a qualified doctor, pharmacist or registered nutritionist before starting a new supplement — especially if you are pregnant, breastfeeding, under 18, taking medication or managing a health condition.