Useful supplements

An unexpected superhero

Beetroot increases nitrate levels in the blood, which then helps to dilate blood vessels and regulate blood pressure so more nutrients and oxygen can reach muscles during exercise, allowing you to sustain higher levels of power for longer. It should be drunk two-to-three hours before training. Nitrate is also found in vegetables like spinach, rocket, broccoli, and cabbage.

Protein supplements

Only those with high energy requirements need to supplement protein. Whey protein is derived from cow’s milk; evidence suggests it’s the best form of protein to take after exercise, being absorbed by the body more quickly than others such as casein or soya. (Plant-based supplements combine soya, pea, and rice.) While it’s also a good source of leucine, studies show no evidence of greater muscle growth over 24 hours from taking whey protein, as opposed to eating a normal, balanced diet.

The new go-to

Creatine is found in muscle cells and supplements have proven effectiveness in increasing strength and power, especially for activities involving explosive movements. Red meat, fish, and poultry contain only small amounts of creatine, so supplementing is an option for boosting performance, and for vegetarians and vegans. Of the many types available, creatine monohydrate appears to be an effective option.

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