The Low Down on Sports Supplements
Scroll social media and it can feel like optimal training performance depends on a cupboard full of powders, tubs, and neon-coloured drinks. Influencers often promote supplements as essential, when in reality most progress in strength, muscle gain, and recovery comes from adequate energy intake, sufficient protein from food, progressive training, sleep, and consistency over time. Supplements sit firmly on top of this foundation. They do not replace it, and most are either unnecessary or marginal at best. A small number, however, are genuinely useful when applied correctly.
Here are Move Daily we always talk about never wanting our community to waste their time or their money. We’re cutting through the most common types of sports supplements to share with you what’s worth your consideration, and what needs a second thought.
BCAAs (branched-chain amino acids)
BCAAs are heavily marketed for muscle growth and recovery, but for most people they are not worth taking. If you consume adequate daily protein, especially from complete protein sources, you are already getting sufficient leucine, isoleucine, and valine. BCAAs on their own do not stimulate muscle protein synthesis in any meaningful way without the presence of the other essential amino acids. And yes, if you’ve been following Tracy for a long time, you’ll know that she’s changed her mind on this! As science and studies emerge, we can make more informed choices.
Protein Powders
Protein powders are best viewed as a convenience tool, not a superior protein source. They can be extremely useful for helping people meet protein targets when appetite, time, or food access is a barrier. Used this way, they can support muscle maintenance, recovery, and satiety within a whole-foods-first diet.
Quality matters. Look for products that ideally are a complete protein. Make sure you use a company who has a transparent ingredient lists, minimal additives, and appropriate third-party testing where possible. Protein powders should supplement, not replace meals built around real food, and they are not required if protein needs are already being met comfortably through diet.
Creatine monohydrate
Creatine is one of the most researched supplements in sports nutrition and is strongly supported by evidence. We fully recommend creatine as it aids training, particularly those focused on strength, power, or lean mass retention. The only form needed is creatine monohydrate. It is effective, safe for healthy individuals, and should be inexpensive. Any premium version will generally offer no added benefit. There’s no creatine for “her” versus “him”, so don’t waste your money on marketing.
Beyond performance, creatine is increasingly being studied for cognitive and neurological benefits, including support for brain energy metabolism and potential protective effects during aging. A simple daily dose, taken consistently, is sufficient. Loading phases are optional and unnecessary for most.
Our top podcast this year was all about creatine monohydrate – and for good reason! It gives so many benefits and is one of the most studied sports supplements out there. Here is the one we are using and you can use code MoveDaily for a discount off your first order, or points toward cash back on subsequent orders.
Pre-workouts
Pre-workout formulas are not mandatory for an effective workout. Many are hyped as driving an increase in performance but the majority rely on caffeine as the key stimulant. Caffeine has been a reliable pre-workout for many years, but a simple cup of coffee would do the same role as an expensive pre-workout supplement. However, if you enjoy the ritual and feel more motivated using one, assuming they’re not harmful to health, then why not.
In conclusion, sports supplements are exactly that: supplementary. If the basics are not in place, no product will compensate. When those fundamentals are solid, a small number of well-chosen supplements can be useful. Creatine and protein powders earn their place for many of you. Focus first on what reliably drives results, then layer supplements in only where they genuinely add value.
Always speak with your doctor before starting any supplement, particularly if you take medications, have medical conditions, or are unsure which nutrients are appropriate for you.
HTBMAYA 4.0!
If you’re looking to put on more muscle this year, be sure to try out our How To Build Muscle As You Age 4.0 follow along video workout calendar! We have beginner or advanced options to help you grow! The advanced version uses all of our exclusive workouts – so if you’ve been dying to try some of those new strength sessions, get started here!
New Year, New Kit
Are you looking for some new kit, to give yourself a boost this new year. Why not check out everything Tracy recommends and see what catches your eye. As you know, Tracy champions your ability to work out at home and her list is packed with helpful choices – even this hip thrust belt which helps you turn dumbbells into the format of a barbell!
Join Tracy and Guests on Move Daily Talks
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This Weeks Workouts!
Here is your handy reminder of the current week’s workouts. All of the workouts are available either free via the YouTube channel, or are the Members Exclusive workouts, which you can access if you sign up to our Membership. Don’t forget that the workouts are released across the week and so make sure you are signed up for YouTube notifications by subscribing to the channel. Some of the workouts are exclusive to Members and cannot be accessed by the general public. If you’re like immediate access to these workouts, visit the link below.
