None of these are required to get results. Supplements sit right at the top of the nutrition pyramid, so get the basics right first. As coaches we can't prescribe supplements, but we can share evidence-based recommendations. Ask your coach before adding anything new. If you're pregnant, breastfeeding, on medication or have a medical condition, check with your GP or pharmacist first.
Worth considering
The ones with the most research behind them, which we recommend most often.
Protein powder
What: protein in powder form: whey, casein, pea, soy and others. The type matters less than hitting your daily protein.
How: a scoop (about 25–30g) after training, or when you can't get a proper protein meal in. It counts towards your daily calories and protein.
Why: it makes hitting your protein target much easier.
Creatine monohydrate
What: one of the most researched supplements there is. It helps your muscles produce quick energy.
How: 3–5g (about a teaspoon) every day, any time. Training days and rest days. Pick plain creatine monohydrate.
Why: over time it helps you lift a bit heavier or do an extra rep, which means more strength and muscle.
Heads up: your muscles hold a little more water at first, so the scale may go up 0.5–1kg. That's not fat.
Vitamin D3
What: important for your bones, immune system and muscles. You make it from sunlight, which we don't get much of in Ireland, especially in winter.
How: 2,000 IU (50µg) a day. Don't go above 4,000 IU a day unless your GP recommends it after a blood test.
Why: supports your immune system, bones and mood. A large share of people are low in vitamin D.
Omega-3 (fish or algae oil)
What: healthy fats found mainly in oily fish like salmon, mackerel and sardines. Good for your heart and overall health.
How: if you eat oily fish (salmon, mackerel, sardines, herring, trout) twice a week, you probably don't need it. Otherwise, aim for about 500mg of combined EPA + DHA a day from fish oil, or algae oil if you're vegan. Check the label, as the EPA + DHA amount is usually less than the total oil.
Multivitamin
What: nutritional insurance. It helps cover any gaps, which can happen when you're eating less to lose fat.
How: one a day with a meal. Quality varies, so ask your coach for a recommendation.
Magnesium
What: a mineral involved in hundreds of processes in the body. Some people find it helps them relax and sleep.
How: magnesium citrate or glycinate (better absorbed than oxide) in the evening. Stick to the dose on the label. Too much can upset your stomach.
Not needed for most people
These can help experienced or competitive athletes, but you don't need them when you're starting out.
| Supplement | What it does | Our take |
|---|---|---|
| Pre-workout / caffeine | More energy and focus for training | 150–300mg before training (a strong coffee is about 100–200mg) can help performance. Keep it at least 6–8 hours before bed. Never use loose caffeine powder: concentrated caffeine can be dangerous. |
| BCAAs / EAAs | Amino acids for muscle recovery | Not needed if you're hitting your protein. Spend the money on food or protein powder. |
| Carb powders | Quick carbs during long sessions | Mainly for endurance athletes. If you're losing fat, don't drink your calories. |
| Citrulline malate | Better blood flow and "pump" | Nice to have for experienced lifters. Not a priority. |
| Beta-alanine | Delays fatigue in hard efforts | For experienced trainers. Causes a harmless tingling feeling. |
| Fat burners, detox teas | Promise fast fat loss | Save your money. They don't work, and some aren't safe. |
Where to buy
Shop around online rather than paying top price in the shops. Good options: bodyfirst.ie and hpnutrition.ie (Irish, with stores too), Myprotein, Bulk and iHerb.
Want to check if something actually works? examine.com sums up the research in plain English.