What supplements you should take?
What Supplements Should You Actually Take When Training?
Walk into any supplement shop (or scroll Instagram for 30 seconds) and you’d think you need 15 different tubs just to get in shape.
You don’t.
Most supplements are either unnecessary, overhyped, or just expensive ways to feel like you’re doing more than you actually are.
That said, there are a few that can genuinely help if your training and nutrition are already in a good place.
Let’s break down the ones actually worth considering.
1. Protein Powder (Convenience, Not Magic)
Protein powder isn’t special. It’s just food in a convenient form.
If you can hit your daily protein target through whole foods, you don’t need it. But realistically, most people struggle to do that consistently.
That’s where it helps.
Why it’s useful:
Easy way to increase protein intake
Quick post-training option
Helps with recovery and muscle retention
Keeps you fuller for longer (helpful if fat loss is the goal)
What matters most:
Your total daily protein intake, not the shake itself
Aim for roughly 1.6–2.2g per kg of bodyweight per day
Simple rule: if you’re busy, on the go, or just not eating enough protein, use it.
2. Creatine (Probably the Most Proven Supplement There Is)
If there’s one supplement that actually does what it says on the tin, it’s creatine.
It’s one of the most researched supplements out there, and it works.
What it does:
Improves strength and performance
Helps you get more reps out
Supports muscle growth over time
What it doesn’t do:
It doesn’t magically build muscle without training
It’s not a fat burner
How to take it:
3–5g per day
Every day, not just training days
No need for loading phases or anything complicated
You might gain a bit of water weight initially. That’s normal and actually part of how it works.
If you want a deeper breakdown of how it works, who it’s for, and common myths:
👉 https://www.one-fitness.co.uk/blog/creatine101
3. Caffeine / Pre-Workout (Use It Properly)
Most pre-workouts are just caffeine with a load of extras thrown in to make it sound more impressive.
The main thing doing the work? Caffeine.
Why it works:
Increases focus
Improves performance
Helps you train harder (if you use it right)
But here’s where people get it wrong:
Taking it every session
Needing it just to function
Using high doses and building tolerance
Better approach:
Use it strategically (hard sessions, not every session)
Start with a lower dose
Don’t rely on it to make up for poor sleep
If your energy is constantly low, the issue probably isn’t your pre-workout… it’s your lifestyle.
4. Vitamins & Minerals (Don’t Guess — Test)
This is where most people waste money.
They’ll take:
Multivitamins
Vitamin D
Magnesium
Zinc
All without actually knowing if they need them.
Some people absolutely do have deficiencies, especially in the UK (Vitamin D being a big one). But guessing isn’t the best approach.
Better option:
Get blood work done - looking for somewhere to get yours done ? head to https://cheshirebloodsclinic.co.uk/ and use code “1fitness”
That way you can:
See what you’re actually lacking
Supplement with purpose
Avoid taking things you don’t need
A quick note on Vitamin D3 + K2
If you are supplementing with Vitamin D3, it’s worth being aware of Vitamin K2.
Why it matters:
Vitamin D helps your body absorb calcium
Vitamin K2 helps direct that calcium to the right places (like bones) instead of soft tissues
They work together, not against each other.
This doesn’t mean you must take K2 with D3, but if you’re supplementing higher doses of Vitamin D long term, it’s a sensible addition.
General guidance:
Vitamin D is commonly low, especially in winter
Magnesium can help with sleep and recovery (if you’re deficient)
Iron, B12, etc. should only be supplemented if needed
Think of vitamins as a top-up, not a replacement for a good diet.
5. Joint Support (Useful for Some, Not Everyone)
If you’re training consistently, especially lifting heavier or doing higher volume, joint health matters.
A couple of supplements that can help:
Turmeric (Curcumin)
Has anti-inflammatory properties
May help reduce joint discomfort
Glucosamine (Often with Chondroitin)
Can support joint health over time
More useful if you already have joint issues
These aren’t instant fixes. They’re more about long-term support.
Also worth saying:
If your joints are constantly in pain, the issue is likely your training, recovery, or technique — not a lack of supplements.
What Actually Matters Most
You can take all of the above and still get poor results if the basics aren’t in place.
Supplements sit right at the top of the pyramid.
The foundation is:
Consistent training
Enough protein
Calorie control (depending on your goal)
Sleep
Managing stress
Get those right first.
Simple Stack (If You Want to Keep It Basic)
If you want a no-nonsense approach, this is more than enough:
Protein powder (if needed)
Creatine (3–5g daily)
Caffeine (used properly)
Vitamin D3 (with K2 considered, especially long term)
Everything else is optional.
Final Thought
Supplements should support your training, not replace effort.
If you’re looking for a shortcut, they’re not it.
If you’re already training properly and want that extra 5–10%? That’s where they can help.
Want Help Getting the Basics Right?
Most people don’t need more supplements, they need a better plan.
If you want help with your training, nutrition, and actually getting results without overcomplicating things:
