Trust Me, I'm a Nutritionist: These Are the Best Sports Supplements for Energy, Endurance and Recovery

Few sports supplements have been researched as extensively as creatine, and the evidence is pretty compelling. It’s a naturally occurring compound found in the body and concentrated in the muscles, helping to fuel short bursts of intense activity by supporting the rapid regeneration of ATP - the body’s primary energy currency molecule. By increasing the amount of phosphocreatine stored in our muscles, creatine supplementation has been proven to enhance strength, power and exercise performance, particularly during high-intensity training. Over time, this may help support muscle growth and improve training outcomes, making it a valuable addition for active individuals.

What’s particularly noteworthy is that creatine’s benefits may extend well beyond sports performance, with growing research suggesting it could also promote healthy ageing, cognitive function and brain health, helping to explain why it continues to be regarded as one of the most effective and evidence-backed supplements on the market.

Great for: those who regularly do high-intensity exercise with goals to build muscle mass. Creatine is found in red meat, poultry and fish, with levels typically being lower in vegans and vegetarians, making creatine supplementation an important consideration for these groups to support training goals as well.

Electrolyte supplements have become increasingly popular, but they’re not essential for everyone. Their primary role is to replace minerals lost through sweat, particularly sodium, which helps regulate hydration and muscle function.

When we sweat, we lose not only water but also electrolytes, particularly sodium, along with smaller amounts of potassium, magnesium, and calcium. Significant losses in these minerals can result in dehydration, muscle cramps and reduced performance. In extreme cases, hyponatraemia can occur (dangerously low blood sodium levels).

For endurance athletes and marathon runners, or anyone exercising for prolonged periods in hot climates, electrolytes can offer a valid use to prevent this. However, for shorter workouts, the evidence suggests that a nutrient-rich diet and drinking plenty of water (1.5-2L daily) is typically enough to meet the body’s needs.

Great for: endurance athletes such as marathon runners, triathletes, cyclists and those training for several hours in hot conditions.

From a performance point of view, caffeine is one of the most strongly evidence-backed compounds to enhance both physical and cognitive performance. It works by acting on the central nervous system, reducing perceived effort and fatigue, allowing athletes to train harder for much longer.

Research consistently shows performance benefits at moderate doses of around 1- 3 mg per kg of bodyweight, taken approximately 45-60 minutes before exercise.

How does this look? It might be a cup of strong coffee or a caffeine-containing supplement (such as tablets, gels, or sports drinks, which can be enjoyed on the go). Caffeine tablets can be a no-frills delivery system, which athletes tend to prefer due to many carbohydrate products causing gut issues during competition.

Great for: endurance athletes such as runners, cyclists, and triathletes, to help delay fatigue and improve time to exhaustion during longer sessions or races. Also useful for team sport athletes (e.g. footballers, rugby players, and hockey players).

Omega-3 supplements are best thought of as a broader health-support tool rather than a direct performance or recovery aid. While they’re not widely considered traditional sports supplements, emerging evidence suggests omega-3 fatty acids may help modulate inflammation, support joint health and contribute to overall recovery. There is also growing interest in their cognitive health benefits, particularly supporting focus and brain health.

Great for: those with an active lifestyle looking to reduce inflammation and support joint health, or those who do not consume oily fish in their diet.

A non-essential amino acid, beta-alanine has been shown to improve exercise capacity during high-intensity training, making it beneficial for increasing strength, power, muscle mass and team sports performance. It works by increasing muscle levels of carnosine, a compound that helps reduce the acidity that builds up in muscles during intense exercise (also known as that burning feeling), which causes fatigue. This may help athletes train at a higher overall volume for longer. Sometimes it's chosen instead of (but can also be used alongside) creatine, due to creatine’s potential to cause fluid retention.

Great for: CrossFit athletes or HIIT enthusiasts, rowers, swimmers, team sport athletes (football, rugby, hockey). It can be a useful alternative to creatine.

Collagen has become a popular addition to the sports supplement landscape, often marketed as a recovery and performance-enhancing product. Examining the evidence through a sports nutrition lens, though, its role is far more specific than many marketing claims suggest. Research mostly focuses on connective tissue health, with some evidence that hydrolysed collagen, particularly when taken with vitamin C around exercise, may support tendon and ligament adaptation. This may be most relevant for athletes who place repeated stress on their joints or those recovering from tendon or joint injuries.

That said, collagen should be viewed as a targeted rather than a foundational supplement. Dietary protein, for most, remains the primary focus for recovery and adaptation. While early research is promising, particularly for tendon and joint health, there is still much more we need to learn from a sports nutrition point of view.

So, is collagen essential for every athlete? Not quite. However, it may offer additional support for those with joint issues, injury history, or high-impact, repetitive training demands.

Great for: athletes under high repetitive load (e.g. runners, tennis players) or those managing connective tissue injuries.

Rich in all nine essential amino acids and particularly high in leucine, whey protein is a highly effective supplement that can support muscle protein synthesis, the process responsible for repairing and rebuilding muscle tissue following exercise. Research consistently shows that consuming adequate protein alongside resistance training supports muscle recovery, strength gains and the development of lean muscle mass. It’s important to note that whey protein isn’t inherently superior to whole-food protein sources; however, its primary benefit lies in its convenience and high-quality amino acid profile, with whey protein isolate also being one of the fastest-digesting sources.

Great for: those struggling to meet protein needs through food (plant-based protein powders can offer a valid support for those who are vegan or avoid dairy).