Best Sports Supplements UK (Evidence-Based Guide)

Protein Powders

Protein supports muscle repair, growth and satiety. Whey isolate or whey concentrate are the UK's most popular options due to high leucine content and fast absorption. Aim for ~1.6–2.2 g protein per kg of body weight daily.

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Creatine

Creatine monohydrate is the most researched ergogenic aid, reliably improving high-intensity performance and muscle strength. Typical dosing: 3–5 g per day. Loading is optional. Choose Creapure where available for quality assurance.

Learn more in our detailed guide and shop live stock:

• Creatine Benefits Guide
• Shop Creatine

Pre-Workout

Pre-workout formulas can boost energy and focus. Evidence-backed ingredients include caffeine (3–6 mg/kg), beta-alanine (~3.2–6.4 g daily for paresthesia tolerance), and citrulline malate (6–8 g). Avoid proprietary blends without full dosages.

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EAAs & BCAAs

Essential amino acids (EAAs) are useful when protein intake is suboptimal or during fasted training. BCAAs alone are less complete than EAAs. For most people consistently hitting protein targets, EAAs are optional but convenient.

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Vitamins & Health

For active individuals in the UK, vitamin D (especially in winter), omega-3s, magnesium and a quality multivitamin can support general health. Always check for third-party testing and appropriate dosages.

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Recovery & Sleep

Recovery drives progress. Casein protein before bed, magnesium, sleep hygiene and a consistent schedule are highly effective. Prioritise 7–9 hours quality sleep.

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FAQ: Choosing the Best Supplements