Supplement Guides
Short, honest, evidence-based guides to the supplements that matter. How to dose them, what the marketing hides, and which UK products actually deliver.
Want to go deeper on a single active? Browse the ingredient library → Or skim common questions →
Creatine monohydrate is the single most studied sports supplement in existence, with decades of evidence behind its effect on strength, power output and lean mass. The good news for your wallet: it is also one of the cheapest, and the differences between brands come down almost entirely to purity and price per gram.
Read guide →Whey protein is the workhorse of any supplement shelf: a fast-digesting, complete protein that makes hitting your daily target easy. Most lifters do not need anything more exotic than a good whey concentrate, but the gap between a great-value tub and an overpriced one is wider than the marketing suggests.
Read guide →Whey isolate is whey concentrate taken a step further through additional filtration, leaving a powder that is 90%+ protein with very little fat, carbohydrate or lactose. It is the leanest mainstream protein you can buy, but it carries a price premium that does not make sense for everyone.
Read guide →Pre-workout is the most marketing-driven category in supplements, packed with long ingredient lists where only a few items are dosed at levels that do anything. The trick is to ignore the label theatre and focus on whether the handful of evidence-backed actives are present at real doses.
Read guide →Essential amino acids (EAAs) are the nine amino acids your body cannot make and must get from food. They have edged out BCAAs as the smarter intra-workout choice, because muscle protein synthesis needs the full set, not just the three branched-chain ones.
Read guide →Casein is the slow-digesting counterpart to whey. Where whey spikes amino acids quickly, micellar casein forms a gel in the stomach and releases them gradually over several hours, which is why it is often taken before bed or during long gaps between meals.
Read guide →Hydration products have boomed, but most of the price difference between them comes down to one number: how much sodium they actually contain. Electrolytes — chiefly sodium, with potassium and magnesium — are what let your body hold onto water and maintain performance when you sweat.
Read guide →A good protein bar is a convenient way to add 15–20g of protein on the go; a bad one is a chocolate bar with a health halo. The category is full of both, and the label tells you which you are holding if you know the three numbers to check.
Read guide →Testosterone and hormone-support supplements are one of the most over-promised categories on the shelf. The honest position is that no over-the-counter product reliably raises testosterone in healthy men with normal levels; the genuine benefit, where it exists, is in correcting deficiencies in nutrients that hormone production depends on.
Read guide →The post-workout window has been sold harder than almost any other moment in training, but the science is calmer than the marketing. Recovery is driven by your total daily protein and calories far more than by a magic shake in the first thirty minutes. A good post-workout product just makes hitting those basics convenient.
Read guide →An intra-workout is what you sip during training, usually a mix of essential amino acids, fast carbohydrate and electrolytes. For a standard hour in the gym it is more of a nice-to-have than a need, but for long, hard or fasted sessions it can genuinely help you keep going.
Read guide →Cycle support products are marketed at people putting their bodies under heavy demand, with the goal of protecting the liver, heart and other organs. They typically combine antioxidants, liver-support compounds and cardiovascular ingredients. The honest framing is that these are supportive supplements, not a safety net that makes a risky regime safe.
Read guide →A meal replacement is meant to stand in for a proper meal when you do not have time for one, which means it has to do more than a protein shake. The good ones deliver balanced protein, carbohydrate and fat plus a full spread of vitamins and minerals; the weak ones are just flavoured protein with a meal-replacement label.
Read guide →The vitamins and wellbeing aisle is enormous, and most of it is sold on vague promises of energy and immunity. The useful truth is narrower: a few specific vitamins and minerals are genuinely worth supplementing for many people in the UK, while plenty of others only help if you are actually short of them.
Read guide →A multivitamin is the supplement most people reach for first, on the logic that it covers all the bases at once. It can be useful insurance against dietary gaps, but it is no substitute for a varied diet, and the difference between a well-formulated multi and a cheap one is bigger than most buyers realise.
Read guide →Vitamin D is the one supplement with a genuinely strong case for most people living in the UK. Our latitude means there is not enough sunlight from about October to March for the skin to make adequate vitamin D, and deficiency is common. It supports bone health, immune function and muscle, which is why public health bodies advise considering it over winter.
Read guide →ZMA is a simple blend of zinc, magnesium and vitamin B6, marketed for sleep, recovery and testosterone. The honest read on the evidence is that it mainly helps by correcting deficiencies in two minerals that a lot of active people are short of, rather than acting as a hormonal booster in those who already have enough.
Read guide →Gut health is having a moment, and the supplement aisle has responded with probiotics, enzymes, prebiotic fibres and greens powders all promising better digestion. They are not interchangeable: each targets a different part of how your gut works, so the useful first step is matching the product to the actual problem.
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