With so many supplements on the market, it’s tough to know what actually works. The truth? Only a few are backed by solid science and proven to help with strength, recovery, and overall performance. If you’re serious about training and want to maximize results, here are the top three supplements to include in your routine.
1. Creatine Monohydrate – The King of Strength & Power
Creatine monohydrate is one of the most researched and effective supplements available. It’s affordable, safe, and proven to help boost power, strength, and muscle endurance.
How does it work? Creatine increases your body’s phosphocreatine stores, which help produce ATP (energy). More ATP means better performance in explosive movements like heavy lifts and sprints. It also helps push out those last few reps, leading to greater muscle growth over time.
Beyond strength, creatine supports brain function, memory, and overall cognitive health. Research shows that creatine supplementation can improve mental clarity, processing speed, and memory retention, particularly in times of high stress or fatigue. Some studies even suggest it may help with neuroprotection, reducing the risk of cognitive decline as we age. Whether you’re training hard or working long hours, creatine helps keep your mind sharp and focused.
✅ Recommended dose: 5g per day. No need for fancy blends—stick with basic creatine monohydrate.
2. Whey Protein – Essential for Muscle Growth & Recovery
Whey protein is one of the most effective and convenient supplements for getting enough protein in your diet. It’s a high-quality, fast-digesting protein source that helps with muscle recovery, growth, and overall performance.
After a workout, your body needs protein to repair and rebuild muscle. Whey protein is ideal because it’s quickly absorbed, making it a great option for post-workout nutrition. It also helps maintain muscle mass, supports fat loss, and keeps you feeling fuller for longer. For busy professionals an athletes on the go, whey protein is an easy way to meet daily protein targets when you are unable to rely solely on whole foods.
✅ Daily protein target: 1.6g – 2.2g per kg of body weight. From natural food sources, add supplementation to make up for any shortfall.
3. Vitamin D – The Game Changer for Health & Performance
Vitamin D is crucial for bone strength, muscle function, and immune health. But if you spend most of your day indoors or live in a city like Melbourne with limited sun exposure, you might not be getting enough.
Low vitamin D levels can lead to weaker bones, fatigue, and a higher risk of injuries. Supplementing with vitamin D helps support calcium absorption, reduce inflammation, and keep your immune system strong.
You can get vitamin D naturally from sunlight. Spending 10-30 minutes in the sun several times a week—depending on your skin tone and the time of year—can help maintain healthy levels. However, during winter months or if you work long hours indoors, supplementation becomes even more important.
✅ Recommended dose: 600 IU (0.02mg) per day. If you’re not getting enough sun, consider increasing your intake.
These three supplements—creatine, whey protein, and vitamin D—are simple, effective, and backed by science. If you’re training hard and want to see real results, start with these. No gimmicks, just the essentials to help you stay strong, recover faster, and perform at your best.
Got questions? Drop us a message or ask your coach how to integrate these into your routine!