Supplement Categories

Protein powder is the most widely used sports supplement, an easy way to reach a daily protein target. Whey is absorbed quickly, casein more slowly, and plant blends suit dairy-free diets.

Amino acid supplements such as EAAs, BCAAs, glutamine and citrulline are taken around training, often as a flavored drink between meals or during a session.

Vitamins and minerals cover everyday nutrition gaps, from multivitamins and fish oil to magnesium, zinc and vitamin D.

Pre-workout formulas typically combine caffeine with ingredients such as beta-alanine and citrulline. Caffeine content varies widely between products, so check the label.

Protein bars, cookies and chips are a convenient way to add protein between meals. Compare them per gram of protein, not per package.

Creatine is one of the most researched supplements for strength and power training. It is usually sold as creatine monohydrate and taken daily rather than only before a workout.

Fat burners are thermogenic formulas, usually built around caffeine and plant extracts, used alongside a diet and training plan. They are not a substitute for either.

Hydration and electrolyte mixes add sodium, potassium and magnesium to water, for long sessions, hot weather or low-carb diets.

Mass gainers pack protein with a large dose of carbohydrates and calories for people who struggle to eat enough to gain weight.

Energy gels, carbohydrate drinks and energy chews are fuel for long runs, rides and races, taken during the effort rather than before it. Carbohydrate per serving, caffeine and electrolytes vary widely between products, so check the label.