Whey Protein Isolate

Why it’s included: Fast digesting, high protein, low carb. Essential for muscle recovery and growth.

A high quality whey protein isolate helps fuel muscle growth post workout without extra carbs or fats. It’s fast digesting and ideal for lean muscle development.

Our pick: Optimum Nutrition Gold Standard Isolate (Great flavour, mixes easily, low carb)

Recommended Dosage: Typically 20–30 grams per serving

Timing: Best taken post-workout to support muscle recovery and growth. Can also be used between meals or as a meal supplement when you need extra protein

Additional Tips: Mix with water, milk or your favourite beverage. Choose a quality whey isolate or concentrate depending on your dietary needs. Helps meet daily protein targets, especially if whole food intake is insufficient

Creatine Monohydrate

Why it’s included: One of the most proven supplements for increasing muscle size, strength and workout performance.

Creatine boosts your strength and endurance, helping you train harder and recover faster; perfect for clean mass gains.

Our pick: Optimum Nutrition Micronised Creatine Powder (Simple, effective, and cost efficient; a must for strength and muscle growth)

Recommended Dosage: Loading phase (optional): 20 grams per day (divided into 4 doses) for 5-7 days. Maintenance phase: 3-5 grams per day thereafter

Timing: Can be taken any time of day but often recommended post-workout with carbs for better absorption. On rest days, take at a consistent time (e.g. morning)

Additional Tips: Stay well hydrated while supplementing. Creatine is safe for long term use and supports increased strength, power and muscle mass

L-Carnitine

Why it’s included: L-Carnitine supports fat metabolism and energy production helping you stay lean while building muscle.

Our pick: Iron Labs Nutrition L-Carnitine (Vegan friendly and stimulant free)

Recommended Dosage: 500–2,000 mg per day (often 1,000 mg is common)

Timing: Take 30–60 minutes before exercise for optimal fat metabolism support. Can also be taken in the morning or with meals on rest days

Additional Tips: Best absorbed when taken with carbohydrates. Supports energy metabolism and may aid fat loss without stimulants. Generally well tolerated with few side effects

Multivitamin (Athlete’s formula)

Why it’s included: A high quality multivitamin fills nutritional gaps and supports recovery, immunity and overall performance.

Our pick: Livingood Daily Multi Vitamin (Includes key minerals often missing from typical diets like magnesium, zinc and selenium)

Recommended Dosage: Follow the manufacturer’s recommended dose (usually 1 tablet or capsule daily)

Timing: Take with a meal (breakfast or lunch) to improve absorption of fat-soluble vitamins

Additional Tips: Helps fill micronutrient gaps to support overall health and performance. Consistent daily use is best for long term benefits. Choose a multivitamin tailored for active individuals or men/women depending on your target audience