Supplements are everywhere - but are you using them properly?
Creatine, magnesium, and BCAAs are some of the most popular, yet most misunderstood.
Dive into our explainer to find out what each supplement does, who it's for, and the mistakes people can make when taking them.
CREATINE
WHAT IT DOES:
Boosts short bursts of power and strength
WHO IT'S FOR:
Athletes in explosive sports or those looking to build muscle
WATCH OUT FOR:
Overloading; creatine works best with consistent use, not 'loading phases'
MAGNESIUM
WHAT IT DOES:
Supports sleep, muscle relaxation, and recovery
WHO IT'S FOR:
Athletes under stress, or anyone prone to cramps
WATCH OUT FOR:
Over-supplementing instead of checking your diet first
BCAAs (Branched-Chain Amino Acids)
WHAT IT DOES:
Supports muscle repair and reduce soreness
WHO IT'S FOR:
Those with limited protein intake; less vital if you already eat enough protein
WATCH OUT FOR:
Using them as a replacement for whole protein sources
FROM THE ATHLETES
Ben Stokes has highlighted the importance of fuelling smart during injury recovery.
"It’s about knowing what your body needs and not overdoing it," he said.
"Supplements can help, but only if they’re the right fit for you."
WHAT THE EXPERTS SAY
"Creatine is the most researched supplement in the world," says Dr Graeme Close.
"It’s safe, effective, and beneficial for many athletes - but it’s still misunderstood."
Renee McGregor adds: "Supplements should never replace food. They’re additions, not the foundation. Individual needs vary widely."
THE BOTTOM LINE
Supplements can give you an edge, but only when used correctly. Start with food, know your needs, and treat supplements as tools instead of shortcuts.
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