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Improving Sports Performance | Supplements Get To Your Goal

Improving Sports Performance | Supplements Get To Your Goal
Lauren Dawes
Writer and expert5 years ago
View Lauren Dawes's profile

From running and cycling, to HIIT and cross training — and everything inbetween — there are plenty of ways in which we can help you get the best performance from your body, whether that’s powering your road race or your free kick.

Whatever your level, with the right fuel in the tank you’ll be set for success.

Let’s be clear – there’s not a magic supplement that’ll take you from League 2 to the Championship overnight, and nothing can replace dedication to training, a healthy, balanced diet and a good night’s sleep. But, if used alongside all these things, the right supplements certainly be a welcome boost in the direction of that man of the match award.

In this article, we’ll cover:

Best supplements for before sport

Best supplements for during

Best supplements for after sport

Injury prevention

Best supplements for before your sport

THE Pre-Workout+

We’re all about starting strong. THE Pre-Workout+ is part of our latest trio of PhaseTech™ innovations — the next generation of sports nutrition.

It’s a hard-hitting blend created with an exclusive beadlet delivery system — this gives a dual-phased hit of energy that will last from the moment you kick off, through to the final whistle.

Forget about trying to get a pre-match coffee down the hatch, the caffeine included in this will give you the buzz with none of the fuss. It’s a super-effective ingredient that studies have shown can delay fatigue,1 increase power output,2 and improve concentration3 – perfect to get you pumped and primed for any sport.

If you’re a bit wary of caffeine jitters, don’t worry – we’ve thought of that too, and included the amino acid L-theanine, which has been shown to reduce psychological and physiological stress responses.4



There’s been extensive research into the use of creatine supplements in sports, and it’s been proven to increase physical performance in successive bursts of short-term, high-intensity exercise.5

In a study carried out with football players in the Journal of Sports Sciences, creatine supplementation was shown to increase muscle power output, especially during intermittent sprint exercises.6

Another study, this time involving 18 male and female competitive swimmers, found that the group given creatine over the course of nine days of training were swimming significantly faster, with a significantly decreased swim time in their 100m sprints, compared to the group given a placebo.7

So, whether you’re at home on the pitch or in the lanes, put creatine to the test for your own discipline — we have a range of high-quality supplements for you to choose from, from super-convenient Creatine Monohydrate tablets, to finely micronised Creapure® Creatine powder.


Pure Caffeine

These are great to have on hand for whenever you need a little pick-me-up – and they come without the calories of a milky latte. Proven to delay fatigue1 and allow athletes to train with more power, for longer,caffeine is a really important pre-workout ingredient to help you kick-start your performance.


Essential Amino Acids

Amino acids form the building blocks of protein, which helps grow and maintain important muscle. It’s super-important to keep your stocks topped up for any sport where you use your muscles – from short stints of HIIT right through to endurance sports.

We’ve created a convenient tablet that’s packed with all the aminos your body needs.


100% Instant Oats  

A great way to get your morning started, or to quickly refuel after a day at work – Instant Oats can be enjoyed anytime, anywhere for a convenient hit of carbs, which your body needs for energy.

They’re low in sugar, high in fibre, and have 11g of protein per serving too, which helps to grow and maintain muscle mass – supporting you through training sessions.


Oats & Whey Protein Bar

The ultimate everyday snack to fuel you up before your sport – these deliciously chewy flapjack bars are packed with 22g of protein and crammed with 38g of carbs to help fuel you from start to finish.

Oats & Whey Protein Bars are created with a high-quality blend of whey protein concentrate and milk protein, which help you grow and maintain the muscle you need – perfect for all your training goals. The ground oats also give a fuelling carb boost, helping you to recover after exercise and get ready for your next session.


Best supplements for during

THE Amino+

Another supplement from our premium PhaseTech™ collection, THE Amino+ will help to transform your recovery time and elevate your mood — which can be especially handy if you find yourself on the losing side.

The blend contains 6g of BCAAs per serving, which are essential amino acids that your body can’t make itself. They’re a great support for your muscles throughout training and playing, as they’ve been proven to increase the rate of protein synthesis, while also decreasing the rate of protein degradation in resting human muscle.

We’ve also included glutamine, which is an amino acid that plays a key role in protein synthesis and muscle contraction.9

Using our unique PhaseTech™ beadlets, all of these amino acids have been encapsulated in a fluidised coating – slowing down the digestion to give you a more sustained supply, rather than one spike at half-time.

The mood-elevating bonus comes from the addition of Ashwaganda. This is a natural herb that’s long been used in traditional remedies and is beginning to break into sports nutrition due to its anti-inflammatory, anti-stress, and antioxidant properties.10


100% Essential Electrolyte

Staying hydrated is vital to any sport or exercise. And when you work up a sweat, it’s not just your water levels that need topping up – you lose important electrolytes too.

These are needed in the body to provide the electrical energy for all kinds of critical functions, including nerve reactions and muscle function.11 Our 100% Essential Electrolyte is a blend of four essential electrolytes – sodium, potassium, calcium and magnesium – and it’s super-easy to add to water or juice for a refreshing mid-session drink.


Energy Gel

Whether you’re halfway through a qualifying match, or miles in to your half marathon – you need a quick hit of energy to recharge your batteries with minimal fuss or effort.

Our Energy Gel sachets are the perfect thing to have waiting for you on the side-lines, as you’ll barely have to pause to enjoy them. There’s no mixing or prep required, just a simple tear and you can squeeze the gel straight into your mouth.

Loaded with 25g of fast-digesting carbohydrates, they’re a solution to replenishing muscle glycogen stores that won’t sit heavy on the stomach. Plus, they have an electrolyte blend to help replace the essential salts you lose through sweat, along with a vitamin B matrix to reduce tiredness and fatigue.12


Best supplements for after sport

Extreme Recovery Blend

Studies have shown that supplements which combine carbohydrates and protein are most effective at replenishing muscle glycogen after exercise,13 which is exactly why this high-impact blend should be part of your cool-down routine.

Extreme Recovery Blend is packed with 28g of protein per 100g, along with 47g of carbohydrates from waxy maize starch and maltodextrin — ideal for supporting muscle recovery.14

We’ve also included the essential amino acids, L-leucine and L-glutamine, which are key to muscle protein synthesis, and can help to reduce muscle damage.9,15,16


THE Whey+

This ultimate protein powder is exactly what your body is calling out for after you’ve been put through your paces on the pitch, court, or track.

THE Whey+ is our premium blend of the purest whey isolate with GroPlex™ — a dynamic combination of fast- and slow-digesting protein — for a shake that delivers a sustained supply of protein, along with an instant hit to ignite muscle growth.

Plus, we’ve also included our unique phase-release beadlets of BCAA, leucine, and glutamine, which optimise recovery.8,9,16 With this in your kit, you’ll be bouncing back in no time.


Injury prevention

It may sound obvious, but taking care of your body is a simple step you can take towards improving your sports performance.

Training and playing can put a strain on your body, especially your joints and bones, regardless of your age. Help protect yourself from serious injury, or an early reliance on a walking stick, and give these a try:


Calcium & Magnesium

These two essential minerals can be a really valuable training support as they both play a key role in normal muscle function and are needed for bone health. Magnesium is also involved in normal protein synthesis, making these convenient tablets perfect to work alongside your regime.3


Daily Multivitamin

Keeping on top of your vitamins is super-important for your general health as well as your sports performance, as they’re involved in many important functions in the body, so can help you return to training feeling fit and healthy.

Our Daily Multivitamin tablets are a quick and convenient way to make sure you’re hitting your recommended daily intake for seven essential vitamins — supporting your immune system, nervous system and metabolism.3

Plus, vitamin C and E are both antioxidants, which means that they can help to reduce inflammation after strenuous exercise. A study in Sports Medicine on the role of antioxidant vitamins in the prevention of exercise-induced muscle damage concluded that these vitamins could be recommended to those performing regular, heavy exercise.15


Compression clothing

You might be tempted to pull on some comfy joggers and a hoodie first thing after a hard match, but trust us, compression clothing can do a whole lot more for your recovery.

Quality compression clothing applies pressure which helps to improve circulation, keeping the muscles warm and increasing blood flow. This can help to provide relief from inflammation or a build-up of lactic acid.

A study in the Journal of Sports Medicine and Physical Fitness found that tissue oxygenation in a group of sportsmen was significantly higher in those who wore compression tights compared to those who didn’t17 — so it may be worth updating your kit.

We’ve got a strong range of high-quality compression clothing to help you bounce back to training — check out our Charge Compression Tights and Long-Sleeve Top. Both are made with a next-to-skin fit for ultimate support, along with mesh panels and sweat-wicking technology to keep you cool and comfy.


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

  1. Graham, T., Rush, J. and Soeren, M. (1994). Caffeine and Exercise: Metabolism and Performance. Canadian Journal of Applied Physiology, 19(2), pp. 111-138.
  2. Graham, T. (2001). Caffeine and Exercise. Sports Medicine, [online] 31(11), pp.785-807.
  3. Directorate General Health and Food Safety.
  4. Kimura, K., Ozeki, M., Juneja, L. and Ohira, H. (2007). L-Theanine reduces psychological and physiological stress responses. Biological Psychology, 74(1), pp.39-45.
  5. Volek, J. S., Kraemer, W. J., Bush, J. A., Boetes, M., Incledon, T., Clark, K. L., & Lynch, J. M. (1997). Creatine supplementation enhances muscular performance during high-intensity resistance exerciseJournal of the American Dietetic Association97(7), 765-770.
  6. Hespel, P., Maughan, R. J., & Greenhaff, P. L. (2006). Dietary supplements for footballJournal of Sports Sciences24(07), 749-761.
  7. Grindstaff, P. D., R. B. Kreider, R. Bishop, et al. Effects of creatine supplementation on repetitive sprint performance and body composition in competitive swimmersInt. J. Sport Nutr.7:330-346, 1997.
  8. Blomstrand, E., Eliasson, J., Karlsson, H. K., & Köhnke, R. (2006). Branched-chain amino acids activate key enzymes in protein synthesis after physical exerciseThe Journal of nutrition136(1), 269S-273S.
  9. Higashiguchi, T., Hasselgren, P. O., Wagner, K., & Fischer, J. E. (1993). Effect of glutamine on protein synthesis in isolated intestinal epithelial cells.Journal of Parenteral and Enteral Nutrition17(4), 307-314.
  10. Mishra, L. C., Singh, B. B., & Dagenais, S. (2000). Scientific basis for the therapeutic use of Withania somnifera (ashwagandha): a reviewAlternative medicine review5(4), 334-346.
  11. Magnesium contributes to electrolyte balance. Calcium contributes to normal muscle function and neurotransmission. Potassium contributes to normal muscle function and normal function of the nervous system.
  12. Vitamin B contributes to the reduction of tiredness and fatigue.
  13. Ivy, J. L., Goforth Jr, H. W., Damon, B. M., McCauley, T. R., Parsons, E. C., & Price, T. B. (2002). Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplementJournal of Applied Physiology93(4), 1337-1344.
  14. Carbohydrates contribute to the recovery of normal muscle function after highly intensive and/or long lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle. The beneficial effect is obtained with the consumption of carbohydrates, from all sources, at a total intake of 4 g per kg body weight, at doses, within the first 4 hours and no later than 6 hours, following highly intensive and/or long-lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle.
  15. Dekkers, J. C., van Doornen, L. J., & Kemper, H. C. (1996). The role of antioxidant vitamins and enzymes in the prevention of exercise-induced muscle damageSports medicine21(3), 213-238.
  16. Anthony, J. C., Anthony, T. G., & Layman, D. K. (1999). Leucine supplementation enhances skeletal muscle recovery in rats following exerciseThe Journal of nutrition129(6), 1102-1106.
  17. Bringard, A., Denis, R., Belluye, N., & Perrey, S. (2006). Effects of compression tights on calf muscle oxygenation and venous pooling during quiet resting in supine and standing positions.Journal of sports medicine and physical fitness46(4), 548.
  18. Philippi, A. F., Leffler, C. T., Leffler, S. G., Mosure, J. C., & Kim, P. D. (1999). Glucosamine, chondroitin, and manganese ascorbate for degenerative joint disease of the knee or low back: a randomized, double-blind, placebo-controlled pilot studyMilitary medicine164(2), 85-91.
  19. Hochberg, M. C., & Clegg, D. O. (2008). Potential effects of chondroitin sulfate on joint swelling: a GAIT report. Osteoarthritis and cartilage16, S22-S24.


Lauren Dawes
Writer and expert
View Lauren Dawes's profile

Lauren is an English Literature graduate originally from the South. She’s always loved swimming, has discovered the power of weight training over the past few years, and has lots of room for improvement in her weekly hot yoga class.

On the weekends she’s usually cooking or eating some kind of brunch, and she enjoys trying out new recipes with her housemates – especially since shaking off student habits, like mainly surviving off pasta. Above all, she’s a firm believer in keeping a balance between the gym and gin.

Find out more about Lauren’s experience here.