{"id":163614,"date":"2025-06-06T18:29:09","date_gmt":"2025-06-06T18:29:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/163614\/"},"modified":"2025-06-06T18:29:09","modified_gmt":"2025-06-06T18:29:09","slug":"these-are-the-performance-supplements-experts-actually-recommend","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/163614\/","title":{"rendered":"These are the performance supplements experts actually recommend"},"content":{"rendered":"

These days, the supplement<\/a> aisle is growing by the minute, and that\u2019s especially the case when it comes to sports and athletic performance supps. There\u2019s protein powder<\/a>, creatine<\/a>, amino acids<\/a> \u2013 and you can even get super specific and isolated aminos, too.<\/p>\n

It\u2019s hard to keep track of all their different benefits and uses, and if you should take more than one at a time. The question is: do you actually need to be taking any of these supplements? And if so, how many are we talking? Or, is one the absolute best?
<\/p>\n

Meet the experts:<\/strong> Dana White<\/a>, RD, is a sports dietitian and athletic trainer. Nicole Lund<\/a>, RDN, is a sports dietitian and athletic trainer at NYU Langone. <\/p>\n

We tapped sports nutritionists to break down each one. Here\u2019s the verdict.
<\/p>\n

The top performance supplements \u2013 and if they\u2019re worth it<\/strong><\/p>\n

Not too sure about the differences between protein powder<\/a>, amino acids<\/a> and creatine<\/a>? Can\u2019t blame you. They share similarities, but there are a few key differences.<\/p>\n

Protein powder<\/strong> <\/p>\n

A good solution in specific instances<\/p><\/blockquote>\n

Protein powder is simply a supplement form of protein, the macronutrient responsible for muscle repair, maintenance, and growth<\/a>. It\u2019s also got a bunch of other benefits, like supporting your immune system, boosting your metabolism, and growing your nails<\/a>, hair, and skin \u2013 and you can get animal-based powders like whey<\/a> or plant-based options<\/a>. <\/p>\n

We know that protein is critical for muscle recovery<\/a> and growth<\/a> \u2013 as long as you\u2019ve actually worked them of course. ‘Simply eating more protein or taking protein supplements won’t build muscle or strength on its own, though it may prevent muscle breakdown,’ says Lund. ‘Sufficient necessary physical stimulus like weight training is the major component.’<\/p>\n

The verdict: <\/strong>It\u2019s worth taking if you\u2019re in a pinch or consistently struggling to hit protein goals<\/a>. You\u2019ll find it in most active people\u2019s pantries for a reason. It\u2019s a convenient way to up your protein intake and ensure that you\u2019re getting enough to support your physical activity and fitness goals and can be consumed on an as-needed basis. <\/p>\n

Creatine<\/strong><\/p>\n

Experts say: go for it<\/p><\/blockquote>\n

Creatine<\/a> isn\u2019t quite a protein, but it is made of amino acids. It plays a role in producing energy, especially in your muscle fibres, says White. And, women actually have lower stores of creatine than men, so they might stand to benefit even more from supplementation. <\/p>\n

There\u2019s a lot of research into the benefits of creatine, but they primarily examine its effects on maximal efforts like sprinting<\/a>, says Nicole Lund, RND, a sports dietitian at NYU Langone, where they have been found to give muscles an energy boost. <\/p>\n

Creatine also has a different function than protein powder, so you can use both at the same time. Just keep in mind, there are other things that are way more important. ‘Creatine is just a piece of the puzzle,’ says White. ‘If you’re under-fuelling<\/a>, the creatine\u2019s not going to help you finish that marathon.’<\/p>\n

If you\u2019re taking creatine, you want to take it consistently, including on rest days<\/a>, so that it\u2019s always present for your muscles to take advantage of, White says.<\/p>\n

The verdict:<\/strong> Creatine is highly-researched (with very low risk), so it can be worth a shot. ‘Because we have so much data on creatine, I don\u2019t think it hurts to try it,’ says Lund. ‘But, I don\u2019t think it\u2019s gonna change your life.’<\/p>\n

Amino Acids<\/strong><\/p>\n

You can skip these<\/p><\/blockquote>\n

Amino acids are the building blocks of protein, so if you\u2019re taking protein powder, you definitely don\u2019t need to be taking aminos, says White. There are 20 amino acids in total, nine of which humans can\u2019t produce on our own. Those are called the essential amino acids \u2013 which you might see being packaged together as a supplement \u2013 because we need to get them through our food. <\/p>\n

You also might find branched-chain amino acids, a.k.a. leucine, isoleucine, and valine, which all have a similar chemical structure and are the three most important aminos for building muscle. Some of the 20 amino acids are also sold separately, like l-cartitine. <\/p>\n

The verdict:<\/strong> If you\u2019re getting enough protein, there\u2019s really no need to take an amino acid supplement. ‘They don’t seem to have a tonne of additional effect,’ says Lund. ‘If you’re getting enough protein from your diet, adding leucine or branched-chain amino acids doesn\u2019t seem to give you an edge.’<\/p>\n

Plus, taking an isolated amino acid supplement might actually throw off how your body uses them. ‘From a metabolism standpoint, when we take too much of one amino acid, it can actually change some of your levels of the other ones,’ says White. ‘I think it’s a better deal to focus on getting all those essential amino acids from food or protein powders.’
<\/p>\n

Do you need to take a performance supplement at all?<\/strong><\/p>\n

It’s a valid question if you\u2019re looking for an edge when it comes to performance and recovery.<\/a> Lund puts it plainly: ‘I would never use the word “need” with any of this stuff.’ In fact, we can get enough protein<\/a>, aminos, and creatine from our diets \u2013 and our bodies actually absorb them best that way.<\/p>\n

If you\u2019re going to take one, both experts see the potential value in creatine. They don\u2019t mind using protein powder when necessary to hit protein goals, and they aren\u2019t so sold on amino acids. Remember: the most important thing when it comes to accomplishing your fitness goals is proper nutrition<\/a> and training \u2013 not using a supplement as a crutch. <\/p>\n

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