If you regularly run or cycle long distances, build muscle strength at the gym, or otherwise train hard, supplementing a healthy, balanced diet can be a good way to fill in nutritional gaps, get extra fuel on workout days, or boost performance.

For most people who visit the gym or play sports recreationally, supplements aren’t necessary; they may only have a place if you’re on a low-calorie diet or unable to meet your nutritional needs. More intense exercise increases the body’s need for certain nutrients, but the International Olympic Committee says even elite athletes should for the most part be able meet their needs by eating a balanced diet. Supplements can be a useful addition to enhance performance, although an excess can potentially cause stomach pain, nausea, and constipation.

BEETROOT JUICE (This is a more convenient option than eating the amount of beetroot required to benefit from nitrates – which is around 200g)
Beetroot increases nitrate levels in the blood, which then helps to dilate blood vessels and regulate blood pressure so more nutrients and oxygen can reach muscles during exercise, allowing you to sustain higher levels of power for longer. It should be drunk 2–3 hours before training. Nitrate is also found in vegetables like spinach, rocket, broccoli, and cabbage.

BRANCHED-CHAIN AMINO ACIDS (BCAAs)

These are found in protein; leucine and isoleucine support muscle growth and repair and glucose uptake into cells, to fuel body and brain functions. Active people require 1.2g–2g of protein per kilo of body weight per day; there are many food sources of BCAAs, including meat and eggs, although plant sources should be varied. The body can use 1g–3g of leucine, or around 20g–40g of protein, per meal for muscle synthesis (from 0.25g to 0.4g of protein per kilo of bodyweight, based on activity levels). While supplements support muscle growth over time, it’s cheaper to eat more protein.

This chart shows leucine as a percentage of total protein; you may need to eat more overall calories to obtain it from some foods with lower levels.

PROTEIN POWDER
Only those with high energy requirements need to supplement protein. Whey protein is derived from cow’s milk; evidence suggests it’s the best form of protein to take after exercise, being absorbed by the body more quickly than others such as casein or soya. (Plant-based supplements combine soya, pea, and rice.) While it’s also a good source of leucine, studies show no evidence of greater muscle growth over 24 hours from taking whey protein, as opposed to eating a normal, balanced diet.

CREATINE
Creatine is found in muscle cells and supplements have proven effectiveness in increasing strength and power, especially for activities involving explosive movements. Red meat, fish, and poultry contain only small amounts of creatine, so supplementing is an option for boosting performance, and for vegetarians and vegans. Of the many types available, creatine monohydrate appears to be an effective option.