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Supplementation can be overwhelming. With so many on the market, claiming benefits for almost everything, it can be easy to make decisions based on what’s popular at the time rather than your specific needs. In this article, we’ll go over how to choose the right supplements for you, helping you to make choices which align with your goals.
Before you start considering supplements, your priority should be establishing a solid foundation of health. They are not as attractive as grabbing a tub of pre-workout but they can have a massive impact on your performance. Supplements should be the finishing touch to a great base of health, followed by goal-specific strategies like fat loss or muscle gain, with supplements as the final piece of the puzzle.
Building a strong foundation of health involves things like (in no particular order):
By addressing these basics first, you can ensure that your body has the support it needs to function well. You should only turn to supplements, once all of these basics are covered. When choosing supplements to start with it is advised to try and add those that you struggle to get through your diet. Plugging nutritional gaps is the best place to start.Things like:
These can be a good place to start as they are challenging to get from food alone. Moving to Goal Specific StrategiesOnce you have got your basics for general health in order, you can shift your focus to more specific goals. Whether your goal is to lose fat, improve your athletic performance in the gym, prepare for a competition like a Marathon or Hyrox, having goal specific strategies will bridge the gap to get you where you want to be. Goal-specific strategies might include:
Even at this stage, supplementation isn’t essential.
Supplements are always marketed as the shortcut or boost button for performance, however they are most effective when used to complement a solid foundation. Jumping into supplementation without first dialling in a healthy lifestyle with food habits, or goal specific strategies is only going to make a small difference.Your supplementation should focus on addressing deficiencies of nutrients, and plugging gaps in your diet. Equally, you should focus on ingredients that optimise your body’s function for a specific task. For example, Workout Fuel contains a unique blend of nootropics, amino acids, and carbohydrates designed to fuel your workout and optimise your body and mind to train at your best.
The best way to determine which supplements are right for you is to conduct a diet intake. Track your food intake for a week and assess your micronutrient intake to identify gaps in your nutrition. Alternatively, you can get blood work done and consult with a healthcare professional to check for deficiencies or imbalances. If you’re looking to optimise your performance for a specific goal, be sure to take a look at our Supplement Quiz.
We can break down supplements into three main categories.
These are supplements based on your individual needs, often based on blood work or an analysis of your diet. For example, Iron supplementation for those with Iron deficiencies or vitamin D if you are deficient.
These supplements are for supporting overall health, and are often difficult to obtain in the right amounts from just food. Things like Omega-3, which are usually obtained from fatty fish and Vitamin D which predominantly comes from the sun and can be difficult to obtain sufficient amounts of in cooler, darker climates. A great multivitamin can be incorporated to cover minor gaps in your diet.
Goal specific supplements are those which are designed to support particular performance goals. They are by no means essential, but can be beneficial when used appropriately. Examples include creatine monohydrate for strength and power, electrolyte sachets for hydration during endurance workouts and whey protein to support muscle recovery and growth.
Choosing the right supplements for you requires thought. You should generally follow the hierarchy of your body’s needs, prioritising health, then implementing lifestyle and nutrition based, goal specific strategies, and using supplements as the final touch. Ultimately, your progress and performance rely far more on the consistency and quality of your lifestyle habits than any supplement product. Having said that, they can be a valuable addition to your routine.
