Sports nutrition
Protein and creatine are the two sports supplements with solid evidence. Most others add little for people who are not training hard.
Short answer Protein and creatine are the two sports supplements with solid evidence. Most others add little for people who are not training hard.
Sports supplements compared
| Supplement | What it is for | Typical amount |
|---|---|---|
| Protein powder | Meeting protein needs | 20g to 25g a serving |
| Creatine | Short, intense efforts | 3g a day |
| Electrolytes | Long or sweaty sessions | As directed |
| Meal replacements | Weight control | Two meals a day |
In this section
Whey proteinWhey is a complete, quickly digested protein from milk.Vegan protein powderPea, soy, rice and hemp proteins can match whey for muscle when the total protein is equal.CreatineCreatine monohydrate at 3g a day increases physical performance in successive bursts of short-term, high-intensity exercise.Electrolyte powdersMost people do not need electrolyte drinks: water and normal meals replace what everyday activity loses.Meal replacement shakesA true meal replacement must meet set rules for calories, protein, vitamins and minerals.
Keep exploring
- Popular supplement ingredients
- Magnesium
- Wellosophy Astaxanthin & Bilberry Extract
- Collagen tablets and capsules
- Folic acid
- Gut health supplements
Questions people ask
Do I need these supplements?
Most people do not; each page says who might.
Can I take this with medication?
Ask a pharmacist or GP first; some supplements interact with medicines.
Do supplements replace a balanced diet?
No. They are meant to add to a varied diet, not stand in for one.
Sources
- NHS: Vitamins and minerals (opens in a new tab)
- Great Britain nutrition and health claims register (opens in a new tab)
Checked 9 October 2026.