Supplements and Reviews
Supplements are everywhere on pharmacy shelves, at the gym counter, and in your social feed. For fitness enthusiasts, they promise better recovery, bigger muscles, and an edge in performance. But what really works? This guide explores and reviews the most widely used supplements: creatine, whey protein, multivitamins, BCAAs, and pre-workout, with detailed, science-backed information and practical advice for real results. If you want to get the most out of your training, know when (or if) to use supplements and avoid common mistakes, read on.
Choosing the Right Supplements for Your Fitness Goals
Understanding which supplements are right for you is key to optimising performance, recovery, and results. Whether you’re just getting started or levelling up your routine, this guide breaks down the essential supplements: whey protein, creatine, pre-workouts, multivitamins, and BCAAs—so you can choose confidently.
Supplements Categories
Whey Protein
What is Whey Protein?
Whey is a high-quality, complete protein derived during cheese production. It contains all nine essential amino acids and is quickly absorbed by the body.
Benefits & Evidence:
- Muscle Growth: Supplies key building blocks for muscle protein synthesis, especially when consumed after training.
- Fat Loss Support: High-protein diets help retain lean mass while dieting, and protein increases satiety.
- Convenience: Quickly boosts daily protein intake, especially for busy people or those who struggle to get enough from food alone.
Types of Whey:
- Whey Isolate (WPI):
- ~90%+ protein per scoop
- Virtually no lactose—ideal for those with lactose intolerance
- Low in carbs and fat
- Whey Concentrate (WPC):
- ~70–80% protein
- Cheaper, contains more bioactive compounds
- Slightly more carbs, fat, and lactose
How and When to Take Whey Protein:
- Post-Workout: 20–30g (1 scoop) within 1–2 hours supports recovery.
- Anytime: Use as a meal supplement or snack to hit your daily protein target.
Capsule vs. Powder:
- Powder is overwhelmingly preferred. Versatile—blend in shakes, oats, smoothies, or baking.
- Capsules exist but are impractical for the dose required.
What to Look For:
- 20g+ protein per serve
- Clear ingredient list, minimal fillers
- Lab-tested for purity (Informed-Sport, HASTA)
Potential Drawbacks:
- May cause digestive issues for those with dairy/lactose intolerance.
- Some “budget” brands use cheap protein blends or misleading labels (check for amino spiking—products artificially inflating protein content).
Vegan/Plant Protein Alternatives:
- If you avoid dairy, look for pea, rice, or blend plant proteins—some rival whey in quality.
➡️ Best Whey Proteins for Muscle Growth →
Creatine
What is Creatine?
Creatine is a naturally occurring compound found in red meat and fish, and also produced by the body from amino acids. It’s stored in muscle cells as phosphocreatine, where it helps rapidly regenerate ATP, the energy source for short, intense activities (like lifting, sprinting, or jumping).
Benefits & Evidence:
- Power and Strength Gains: Over 1,000 research studies support creatine’s ability to increase maximal strength, sprint performance, and muscle mass.
- Lean Muscle Growth: Creatine increases intracellular water (cell volumisation), supporting muscle protein synthesis and size.
- Recovery: It may reduce muscle cell damage and inflammation, helping you recover faster between sessions.
- Cognitive Benefits: Recent studies show creatine might improve short-term memory and mental fatigue—especially in vegans/vegetarians who get less creatine from diet.
Who Should Use It?
Anyone from beginner to advanced, especially if you do strength training, CrossFit, team sports, or high-intensity intervals.
How and When to Take Creatine:
- Loading phase: Optional. 20g per day (4x 5g) for 5–7 days, then drop to maintenance.
- Maintenance: 3–5g per day, every day.
- Timing isn’t critical—mix with water, juice, or your post-workout shake.
Capsule vs. Powder:
- Powder: Most popular, affordable, easy to mix in shakes or water.
- Capsules: Handy for travel, but you need several for a full dose.
What to Look For
- Type: Creatine Monohydrate (look for Creapure® for purity)
- Unflavored powders mix easily; flavored versions may contain fillers
- Third-party tested: Look for HASTA (Human & Supplement Testing Australia) or Informed-Sport logos.
Potential Drawbacks
- May cause water retention or initial weight gain
- Can lead to minor digestive issues if dosed improperly
- Misconceptions persist around kidney health (safe when used as directed)
Who Should Avoid?
People with kidney issues or under medical supervision—always check with your GP first.
➡️ Top Creatine Supplements for Strength & Recovery →
Multivitamins (Men & Women)
What are Multivitamins?
A multivitamin combines essential vitamins and minerals into one tablet, capsule, or powder. The formula varies, but most include vitamins A, C, D, E, K, B-complex, plus minerals like magnesium, zinc, calcium, iron, and selenium.
Benefits & Evidence:
- Fill Dietary Gaps: Most Australians don’t hit recommended daily intakes for micronutrients (especially vitamin D, calcium, magnesium, iodine).
- Supports Immunity and Metabolism: B-vitamins, vitamin C, and zinc are crucial for immune function and energy.
- Aids Hair, Skin, Nails: Biotin, zinc, and vitamins C and E support healthy tissue.
Men vs Women’s Multivitamins:
- Men’s Multis: Emphasise magnesium, zinc, B12, and often exclude iron (most men don’t need more iron unless deficient).
- Women’s Multis: Include extra iron (menstruating women need more), calcium, folic acid, and biotin for hair/nails.
- Pregnancy: Women should use a specific prenatal vitamin (extra folate, iodine, iron).
How and When to Take:
- Once daily, ideally with breakfast or lunch for best absorption.
- Avoid taking on an empty stomach (can cause nausea).
Capsule vs. Powder:
- Capsules/Tablets: Easiest, most popular.
- Powders: Useful if you have trouble swallowing pills or want to mix with a shake.
What to Look For
- “Active” forms: methylcobalamin (B12), methylfolate, vitamin D3, chelated minerals
- No megadoses (avoid products with 500%+ RDI of any one nutrient unless prescribed)
- Australian-made, TGA-listed, or third-party tested
Potential Drawbacks
- Overdosing risk with fat-soluble vitamins (A, D, E, K)
- Low-quality forms offer poor absorption
- Generic formulas may overlook gender-specific needs
- Not a substitute for a poor diet—focus on food first.
➡️ Best Multivitamins for Active Men & Women →
BCAAs
What are BCAAs?
BCAAs are three essential amino acids—leucine, isoleucine, and valine—that play a key role in muscle protein synthesis and energy during exercise.
Benefits & Evidence:
- Muscle Preservation: Can help reduce muscle breakdown during intense or fasted exercise.
- Reduce Soreness: Some studies show reduced delayed onset muscle soreness (DOMS).
- Improve Endurance: May reduce fatigue for long workouts.
Who Benefits Most?
- People training fasted (morning cardio, intermittent fasting)
- Vegans/vegetarians with lower total protein intake
- Athletes on a calorie deficit
How and When to Take:
- 5–10g before or during training
- Mix with water—flavoured BCAAs help with hydration during workouts
Capsule vs. Powder:
- Powder: More popular, better value, easier to drink during training.
- Capsules: Portable but require multiple for an effective dose.
What to Look For:
- 2:1:1 ratio of leucine:isoleucine:valine (science-backed)
- Added electrolytes for hydration are a bonus
Potential Drawbacks:
- If you eat enough total protein, extra BCAAs add little benefit.
- Overuse can be a waste of money for most.
- Some products have artificial colours/sweeteners (if you prefer to avoid these).
➡️ BCAA Reviews & Best Picks →
Pre-Workout
What Are Pre-Workouts?
Pre-workouts are blends of stimulants, amino acids, and other compounds designed to enhance performance, energy, focus, and the “pump” before training.
Common Ingredients:
- Caffeine: Mental alertness, motivation, and strength output.
- Beta-alanine: Delays fatigue by buffering lactic acid (may cause harmless skin tingling).
- Citrulline Malate: Boosts nitric oxide for better blood flow and muscle pumps.
- Creatine: Sometimes included, but better taken daily.
- Tyrosine, Taurine, B-vitamins: Support stress response and focus.
Benefits & Evidence:
- More Intense Training: Increases power, strength, and endurance during workouts.
- Mental Focus: Combats tiredness before evening or early-morning sessions.
- Pump/Performance: Subjectively increases enjoyment and effort.
How and When to Take:
- 1 scoop (as per label) mixed with water, 20–30 minutes before training.
- Don’t double-dose or take close to bedtime (can disrupt sleep).
Capsule vs. Powder:
- Powder: Main format, allows for flexible dosing and fast absorption.
- Capsules: Rare, usually underdosed for the ingredients needed.
What to Look For:
- Transparent label with full ingredient amounts (avoid “proprietary blends”)
- Caffeine dose matched to your tolerance (150–300mg per serve)
- Banned substance tested (for athletes)
Potential Drawbacks:
- Jitters, anxiety, and sleep problems from excess caffeine.
- Beta-alanine “tingles” are normal but harmless.
- Some pre-workouts are underdosed, overhyped, or contain banned/unsafe substances.
Who Should Avoid?
- Pregnant/breastfeeding women, anyone with heart/blood pressure concerns, people sensitive to caffeine.
➡️ Best Pre-Workouts for Energy & Focus →