Product Guidance — Choose with Confidence
Our product pages present short, benefit-focused guidance tailored to common training goals: build muscle, support recovery, maintain general health and get a reliable boost before training. We cover four core categories — protein powders, supplements, vitamins and pre-workouts — and give clear, actionable notes on what to look for on UK product labels, effective dosing ranges, and practical usage timings. Where relevant we offer safer, non-stimulant alternatives and highlight ingredients with consistent evidence of benefit. This page is not an e-commerce catalogue; it is an educational resource to help you make high-conversion buying decisions by understanding value, quality and suitability for your training plan.
Protein Powders — Practical advice for muscle and recovery
Protein powders are an efficient, convenient source of high-quality amino acids and are especially useful when daily dietary protein is hard to achieve. For strength and hypertrophy, aim for 1.6–2.2 g/kg bodyweight across the day; use 20–40 g of a complete protein source within 0–2 hours post-training to support muscle protein synthesis. Whey protein offers rapid digestion and a strong amino acid profile, making it a practical post-training option. For evening or between meals, casein or slower-release blends can help sustain amino acids overnight. For vegetarians and vegans, pea or soy blends combined with complementary plant proteins provide complete amino acid profiles. When selecting a product in the UK, check the protein per serving, added sugars, artificial fillers and third-party testing or batch certificates for label accuracy. Prioritise brands that provide clear serving sizes and nutritional information to match your calculated daily targets.
Featured examples
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Whey concentrate (post-workout)Fast absorption, 20–30 g per serving to support recovery and muscle repair.
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Plant blend (daily protein boost)Complete amino profile when blended; ideal for vegetarians and flexible diets.
Supplements — Evidence-backed choices for performance
A small number of supplements have consistent evidence for performance or recovery benefits when used correctly. Creatine monohydrate is the most reliable for strength and power; a loading or daily dose totalling ~3–5 g/day is adequate. Omega-3 fatty acids support general health and may assist recovery; look for EPA and DHA combined doses of ~1–2 g/day. Beta-alanine can reduce muscular fatigue in high-intensity efforts with dosing around 3–6 g/day divided across meals. We emphasise quality: choose UK-labelled products with clear ingredient lists, third-party testing where possible, and transparent serving size information. Avoid proprietary blends that hide ingredient amounts. Supplements should complement, not replace, a sound diet. If you take medications or have a health condition, consult a clinician before adding supplements to your routine.
Creatine
Improves repeated sprint and strength performance. Safe for most adults and cost-effective when sourced from reputable suppliers.
Omega-3 (EPA/DHA)
Supports recovery and cardiovascular health; useful for athletes with low oily fish intake. Choose products with clear EPA/DHA content shown.
Vitamins & Minerals — When to prioritise supplementation
Basic micronutrient status supports training, immune function and recovery. Vitamin D is commonly low in the UK, especially in winter, and supplementation (at clinician-recommended doses following testing) can be beneficial for bone and muscle health. Iron status is crucial for endurance athletes, particularly females; low ferritin impairs performance and should be assessed by a clinician before using iron supplements. Multi-vitamins can help if dietary diversity is poor, but targeted supplementation based on deficiency testing is preferable. Always check for UK-appropriate dosages and avoid high-dose products without clinical oversight. Our guides explain common blood markers to review, dietary sources to prioritise and when to seek professional testing or advice.
Quick tips
- Test before high-dose supplementation where possible.
- Prefer labelled elemental doses (eg. mg of iron).
- Consider seasonality for Vitamin D in the UK.
Pre-workouts — Safer stimulant and non-stimulant strategies
Pre-workout products can offer short-term performance benefits, primarily through caffeine and evidence-based ingredients like citrulline or beta-alanine. For stimulant-based benefits, 3–6 mg/kg caffeine taken ~30–60 minutes before training often improves power and focus; be cautious with total daily stimulant intake and individual sensitivity. Non-stimulant formulas with citrulline (for blood flow) or moderate nitrate sources can assist performance without disrupting sleep. We recommend avoiding products with unclear proprietary blends or very high stimulant loads. Start with low doses to assess tolerance and do not combine multiple stimulant sources on the same day. For athletes tested in anti-doping environments, check all ingredients and choose third-party tested products to reduce the risk of contamination.
Caffeine option
Effective for high-intensity and strength sessions. Use conservative doses if training in the evening to avoid sleep disturbance.
Non-stimulant option
Citrulline or nitrate-based choices can support volume and endurance without stimulant side-effects.
Quality, testing and UK labelling
When evaluating any sports nutrition product in the UK, look for full ingredient lists with per-serving amounts, nutrition panels, and batch testing or third-party verification (eg. Informed-Sport or similar). Avoid products that hide ingredient quantities behind 'proprietary blends'. Check for allergens and cross-contamination warnings, and prefer manufacturers who publish certificate of analysis information. We summarise red flags, affordable testing pathways and a simple checklist you can use while shopping. If you want personalised advice, our product & label review service examines ingredient quality, dosing adequacy and alignment with your training goals to produce clear recommendations.