Strength Training
Supplements for strength training: creatine monohydrate, protein powders, pre-workout and recovery support. We explain which forms are worth your money, how much you actually need and when to take them.Read more →
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What supplements can and cannot do for a lifter
A short list beats a long one
The shelf of products aimed at lifters is long. The list with an approved claim behind it is short. Creatine is the clearest case. The European food safety authority (EFSA) approved the claim that creatine increases physical performance in successive bursts of short-term, high-intensity exercise, with 3 g per day. A heavy set of five reps, then another one after a rest, is exactly that kind of effort. Our full range sits on the creatine page.
Protein is the second pillar, and it is food first. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass. A shake is simply a practical way to close the gap on days when your meals fall short. After these two, everything is optional: caffeine before a session, magnesium for normal muscle function, vitamin D in the darker months.
Forms matter more than flavours
Creatine monohydrate is the form used in nearly all of the research, and it is the cheapest per gram. HCl and buffered versions cost more and are usually sold on the promise of less bloating, not on better results. With protein powders the differences are practical rather than dramatic:
- Whey concentrate: the standard choice, good value per gram of protein.
- Whey isolate: less lactose and fat per serving, useful if concentrate sits heavily.
- Casein: digests slowly, which suits an evening serving.
- Plant blends: pea with rice, because the two cover each other's weaker amino acids.
How we choose what goes in this collection
We start with the form. For creatine we stock monohydrate, because that is the form behind the approved claim and the lowest cost per gram. Newer, pricier versions only get a place when the brand can explain what they add. For protein we look at grams per scoop rather than the size of the tub, and at whether a plant blend combines its sources sensibly. We buy directly from the brands, and every product passes our compliance team before it goes live. You can read how we select.
Who this collection suits
If you have been lifting for a few weeks and you already eat reasonably, creatine and protein cover almost everything a supplement can do for you. If you train four or more times a week, or you lift in a calorie deficit, hitting your protein target daily becomes the harder job, and a powder makes that easier. Lifters over 55 often use both alongside products aimed at muscle maintenance.
Be realistic about the timeline. Creatine stores fill over two to three weeks of daily use, and most people gain roughly a kilo of water in the muscle in that period. That is normal, not fat, and it is the reason the scale moves before your lifts do. Protein works over months, not sessions. Neither product replaces progressive overload, sleep or enough calories, and no supplement in this collection will do the training for you. What they do is make consistent training pay off a little more.
Frequently asked questions
Which supplements are actually worth taking for strength training?
For most lifters, two: creatine and protein. Creatine has an approved claim for increasing physical performance in successive bursts of short-term, high-intensity exercise at 3 g per day. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass. Everything else is situational. Caffeine helps if you train tired, magnesium contributes to normal muscle function, and vitamin D matters more in a British winter than in July.
How much protein do I need each day if I lift weights?
It depends on your body weight and how hard you train. The UK guideline for an average adult is lower than most gym advice suggests, and regular training raises it. Use your body weight as the starting point rather than a fixed number of shakes.
| Situation | Protein per kg body weight per day |
|---|---|
| Average adult | 0.75 g |
| Regular gym goer | 0.75 to 1.2 g |
| Building muscle | 1.2 to 2 g |
Which form of creatine should I choose?
Monohydrate for almost everyone. It is the form used in the studies behind the approved claim, and it costs the least per gram. The alternatives are not bad, they are simply more expensive for the same job.
| Form | Research base | Cost | Suits |
|---|---|---|---|
| Monohydrate | Extensive | Low | Almost everyone |
| Micronised monohydrate | Same as monohydrate | Low to medium | Grittiness in drinks |
| HCl | Limited | High | Small serving preferred |
| Buffered | Limited | High | Stomach complaints |
Do I need to load creatine at the start?
No, loading is optional. Taking about 20 g a day for a week fills your muscle stores faster, but 3 to 5 g a day reaches the same level in roughly three to four weeks. Loading also causes more stomach complaints for some people. If you are not in a hurry, skip it and take one steady daily amount instead. Consistency matters far more than the starting protocol.
When should I take creatine and protein around training?
Creatine timing barely matters, because the effect comes from having full muscle stores, not from a pre-workout hit. Take it at the same time each day so you do not forget it, including on rest days. Protein is about your daily total first. Spreading it over three or four meals is more useful than racing to drink a shake within thirty minutes of your last set. The old anabolic window is much wider than it was once described.
Does creatine cause bloating or water weight?
Creatine draws water into the muscle cell, so most people gain around a kilo in the first weeks. This sits inside the muscle, not under the skin, and it is not fat. Visible bloating is usually linked to loading with large amounts at once. Splitting the dose, or skipping loading altogether, tends to solve it. If the scale moving bothers you, track your lifts and measurements instead.
Is creatine suitable for women who strength train?
Yes. The approved claim applies to adults doing high-intensity exercise, with no distinction by sex, and the daily amount is the same 3 g. Creatine does not affect hormones and it does not cause sudden size gain. The small increase in body weight is water held inside the muscle. Women who lift often report the same practical result as men: an extra rep or two on heavy sets once stores are full after two to three weeks.
Do I need a pre-workout, or is coffee enough?
For most sessions, coffee is enough. The ingredient doing the heavy lifting in almost every pre-workout is caffeine, and a strong coffee gives you a comparable amount for far less money. A formulated pre-workout blend makes more sense if you want beta-alanine or citrulline in one scoop, or a fixed caffeine amount you can rely on. Keep an eye on your total daily caffeine, and avoid it late if you train in the evening.
