Top 3 Supplements

It’s important to say right from the start that this isn’t nutritional advice; it’s simply a list of the top-rated supplements according to the most recent literature.

Creatine

Many of you have probably heard about or are perhaps even supplementing with creatine yourselves. You may have also heard that creatine is the most researched dietary supplement on the market—and you'd be correct! Over the last 40 years or so, creatine has been examined hundreds, if not thousands, of times.

The best thing about it is that it consistently shows positive results in improving strength and muscle size. Of course, there are some outliers—given the diversity of people, perfectly uniform results aren’t expected—but for the vast majority, it works.

We're talking about a 1-5% improvement, which may seem small, but with no significant drawbacks (again, outliers exist, but none have been widely flagged), what is there to lose? A 1-5% improvement in strength and muscle size for as low as £5-10 per month—it would almost be foolish not to give it a try.

There’s a lot more to discuss when it comes to creatine, and perhaps a separate post would be better, but let me finish by saying: Creatine Monohydrate is all you need. You don’t need other types offered by companies, you don’t need the most expensive option, and you don’t need to worry about timing. Just take Creatine Monohydrate (usually 5g) once per day, and you’re set.

Caffeine

Caffeine is a stimulant that directly affects the central nervous system. When consumed in moderate amounts, it can enhance physical performance during training. While caffeine operates through several mechanisms, its primary benefits for exercise are heightened mental focus and a noticeable boost in energy levels.

Most guidelines recommend a dosage of 3-6mg per kg of body weight, but this number can vary significantly from person to person. With regular use, many people build a tolerance to caffeine, meaning they can tolerate much higher doses than the guidelines suggest.

However, high doses of caffeine can lead to negative side effects, including anxiety, difficulty sleeping, and gastrointestinal issues. If you find yourself constantly wanting more caffeine, consider taking a short break or reducing consumption to re-sensitize your body to its effects.

Whey Protein

Whey protein is another popular supplement that many of you have likely tried, or at least know someone who has. Whey itself is derived from milk—it’s the liquid left over when milk is separated during cheese-making.

There are a few types of whey protein supplements: Whey Protein Isolate (WPI), Whey Protein Concentrate (WPC), and Hydrolyzed Whey Protein. Most whey protein supplements are either WPI or WPC, though all versions are widely available.

Whey protein isn’t magical—it’s simply protein. However, in the fitness space, it's considered high quality because of its amino acid profile. Whey contains relatively high amounts of leucine, the amino acid most associated with muscle protein synthesis (MPS). Put simply, MPS is essential for the recovery, repair, and growth of muscle tissue.

A typical serving of whey protein is around 20-25g. On average, aiming for 1.5-2.5g of protein per kg of body weight is sufficient for most people. Whey protein is a good addition for those struggling to meet their daily protein targets or for those who want to ensure they’re hitting the upper end of their protein recommendation.