- Health advice
- 6 min read
- Oct 31, 2025
When it comes to performance, recovery, and consistency, smart nutrition makes all the difference. But with so many products claiming to enhance endurance, build strength, or accelerate recovery, it’s easy to feel overwhelmed. The truth? You don’t need a shelf full of tubs and capsules. Just a few key supplements, used consistently and intentionally, can make all the difference.
Here’s our guide to essential sports supplements that work hard with you, plus simple ways to fit them into your daily routine.
1. Citrulline Malate
“My top sport supplement ‘Must Have’ for active client is citrulline malate. Due to its ability to increase endogenous nitric oxide hence increase blood flow to the muscle which lead to increase energy and pump."
— Marie Claire Quilao, Naturopath & Registered Nurse
Research shows it can enhance training volume and reduce fatigue when taken consistently.
How to:
- Mix 6–8 g of citrulline malate with water about 30–60 minutes before your workout.
- Combine with a light snack or pre-workout drink.
- Stay hydrated and skip it on rest days if preferred.
- 100% pure pharmaceutical grade
- High bioavailability
2. Creatine Monohydrate
One of the most researched supplements for strength and performance, creatine supports short-burst power, muscle growth, and recovery. Studies consistently show benefits for both resistance and high-intensity training.
How to:
- Take 3–5 g daily, any time of day. Consistency matters more than timing.
- Mix into a shake, smoothie, or post-training meal.
- Continue on rest days to maintain muscle stores.
- Increases strength & power
- Enhances exercise performance
- Accelerates recovery
3. Whey Protein Isolate
Protein is the building block of muscle repair. A clean, high-quality whey protein isolate helps meet daily protein targets and supports lean muscle maintenance. It’s fast-absorbing, high in leucine, and convenient for busy days.
How to slot it in:
- Use 20–40 g after training if you can’t get a meal in quickly.
- Add to breakfast smoothies or between meals to support daily intake.
- Pair with complex carbs and plenty of fluids for optimal recovery.
- Highly bioavailable grass-fed whey protein isolate
- No unnecessary fillers
- Naturally flavoured
4. Beta-Alanine
A go-to for athletes chasing endurance and intensity, beta-alanine increases carnosine levels in muscles, helping buffer lactic acid.
How to take it:
- Take 3–4 g daily, split into smaller doses to avoid tingling.
- Continue consistently for 4–6 weeks for best results.
- Use one dose before training and the rest with meals.
- Reduces lactic acid build-up
- Boosts carnosine levels to enhance muscle contractions, strength, and endurance
- Helps minimise muscle soreness
- Supports lean muscle growth
5. Electrolytes & Magnesium
Hydration and mineral balance are often underestimated performance factors. Electrolytes (sodium, potassium, magnesium) regulate nerve and muscle function, while magnesium supports relaxation and recovery.
How to add it:
- Add electrolytes to your water during long or sweaty workouts.
- Take a magnesium glycinate or citrate supplement in the evening for muscle relaxation and sleep support.
- Rehydrate fully after each session.
- A scientifically balanced blend of Electrolytes, Carbohydrates, Amino Acids, and Antioxidants
- Your ultimate hydration ally
Team Tips for Smarter Supplementation
- Start with the basics. Master protein, creatine, and hydration first, then consider adding citrulline or beta-alanine.
- Choose quality. Look for third-party tested brands with transparent ingredient lists.
- Hydrate well. Many supplements (like creatine) work better when hydration is on point.
- Prioritise adequate sleep. Recovery, muscle repair, and hormonal balance depend on good-quality rest. Supplements work best when your body is properly restored.
- Cycle strategically. Take short breaks from pre-workouts or ergogenic aids to gauge true effects.
- Fuel first. Supplements support — not replace — a balanced diet and consistent training.
A focused supplement stack can elevate performance without overcomplicating your routine. Our top picks each serve a clear purpose, backed by research and real-world results. Used consistently, they can help you train harder, recover faster, and get more from every session.
References:
- Devrim-Lanpir A., et al. (2024). Effects of Acute Citrulline Malate Supplementation on CrossFit® Exercise Performance: A Randomized, Double-Blind, Placebo-Controlled, Cross-Over Study. Nutrients, 2024; 16(19):3235.
- Kreider, R. B., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 19(1).
- Saunders, B., et al. (2017). β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. British Journal of Sports Medicine, 51(8), 658–669.
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