Performance
Practical nutrition support for training, hydration, and recovery — with honest limits about what supplements can do.
One of the most studied sports supplements. Supports high-intensity training capacity and lean mass when paired with progressive overload and enough protein. Typical approach: consistent daily use rather than fancy loading schemes.
Sodium, potassium, and magnesium matter when you sweat hard. An electrolyte mix can help replace what training and heat take out — especially if you train long or in hot conditions.
Supplements do not replace food. Aim for enough protein across the day from meals first; use powder or bars only if they help you hit a realistic target around training.
Many people who train indoors or live at UK latitudes run low on vitamin D seasonally. Magnesium supports normal muscle function and is easy to under-eat when calories are tight.
If oily fish is rare in your diet, an omega-3 supplement can help cover EPA/DHA intake that supports normal heart function as part of a varied diet.
Magnesium glycinate is a common evening choice for people who want a gentle form that fits a wind-down routine. It is not a sleep drug — treat it as a nutritional top-up.
