With so many products on the market, it can be tricky to know which sports supplement is right for you. Here’s how to choose one that suits your body and fuels your performance effectively…
Match your ingredients to your goals
Before choosing a sports supplement, think carefully about your fitness goals. This could be building strength, boosting performance during high-intensity exercise, aiding recovery or supporting general health. For strength gains and power output, creatine is a well-researched choice, helping to replenish energy stores for explosive movements. Beta-alanine is effective for activities requiring sustained high intensity, such as interval training, by buffering acid build-up in muscles and reducing fatigue. Avoid supplements with unclear formulations and instead choose products that specify clinically effective dosages. Try Healthspan Elite All Blacks Creatine (£43.99, healthspanelite.co.uk).
Stick with certified brands
If you’re competing, always choose supplements certified by Informed Sport. These certifications ensure the product is batch-tested for safety and free from banned substances. Even if you’re not an athlete, opting for certified products guarantees high standards of purity and quality. Avoid unregulated supplements, especially from questionable online sources, as these may be contaminated or unsafe. Sticking with reputable, certified brands protects your health and ensures peace of mind, particularly if you’re involved in competitive sports where eligibility and safety are crucial.
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Read the research, not the marketing
Don’t be swayed by over-hyped claims or celebrity endorsements. Focus on trying to check the product’s science. Look for certifications or approved health claims that show the product has been tested for quality and efficacy. You don’t need to be a researcher, as many trusted brands share summaries of studies supporting their products. Be cautious of cherry picked data or claims that sound too good to be true, such as a protein powder promising effortless weight loss. If in doubt, contact the brand for more details or seek advice from a registered sports nutritionist to ensure that the product aligns with your goals.
Test before you commit
Always trial a supplement during training or non-critical periods before making it a regular part of your regimen. Products like energy gels, for example, can sometimes cause issues such as gastrointestinal discomfort and bloating if they don’t suit your body. Testing allows you to identify any adverse reactions and assess how well the supplement supports your performance under realistic conditions. Experiment with different brands, formulations and flavours to find the best fit. This approach will help to ensure your supplement enhances your performance without unexpected side effects.
Think about timing and convenience
Both your schedule and fitness routine should guide your choice of supplements. If you’re busy, ready-to-drink shakes or single-serving sachets may be more practical than powders requiring preparation. For post-workout recovery, fast-digesting options like whey protein are ideal. Supplements suited to other times, such as electrolyte tablets during workouts or omega-3s with meals to aid absorption and recovery, can also be beneficial. Choosing supplements that fit easily into your routine helps you stay consistent and maximise their effectiveness. A convenient option is Purition Wholefood Nutrition (£20, purition.co.uk).
