You don't need a cupboard full of tubs. The supplement aisle runs on hope and shouty labels, so here's what the research actually backs.
Worth it
- Protein. An easy way to hit your daily target. Alongside strength training, it helps build muscle and strength.1
- Creatine. One of the most researched supplements. 3–5 g a day supports strength and muscle, with a strong safety record in healthy adults.2,3
Optional
- Most other supplements. Usually unnecessary, and some can cause side effects or interact with medication. Food, sleep and training do the real work.
- Herbal supplements. If you like them, I'll support you. Just check with your GP or pharmacist if you're on any medication.
Not for me
- Steroids and similar drugs. I don't support them. The health risks are serious, and you can get strong without them.4
Get the basics right, add protein and creatine if you want them, and you’ll keep making steady progress.
Results without the junk.
One-to-one at Fitness First on the Strand, Covent Garden.
Keep reading
Research
- Morton et al. (2018) – Protein supplementation and resistance training gains in muscle mass and strength: meta-analysis. British Journal of Sports Medicine
- Kreider et al. (2017) – ISSN position stand: safety and efficacy of creatine supplementation. Journal of the International Society of Sports Nutrition
- Antonio et al. (2021) – Common questions and misconceptions about creatine supplementation. Journal of the International Society of Sports Nutrition
- NHS – Anabolic steroid misuse