Build Lean Muscle, Stay Shredded
Science backed supplement reviews and fitness guides to help you reach your goals
Supplement Reviews
Confused by the supplement aisle? Here’s a guide to the most effective and popular supplements; what they do, who they’re for and which brands we trust.
Whey Protein | Creatine | Pre-workout | Multivitamin | Fat Burners | L-Carnitine | BCAAs | Greens Powders
Whey protein is one of the most popular and widely used supplements in the fitness world and for good reason. It’s a complete, fast digesting protein derived from milk during the cheese making process. Once separated from the curds, the whey is filtered, dried and turned into a powder that’s easy to mix into shakes or recipes.
Protein is made up of amino acids, the building blocks of muscle. Whey protein contains all nine essential amino acids making it a complete protein that supports muscle repair, recovery and growth especially after workouts.
Main Benefits of Whey Protein
Muscle Growth: Helps stimulate muscle protein synthesis, especially when taken after resistance training.
Fast Absorption: Unlike whole food sources, whey digests quickly, ideal for post-workout recovery.
Convenience: Offers a quick, easy and low fat way to increase daily protein intake.
Weight Management: Helps keep you fuller for longer which can aid in fat loss or maintenance.
Supports Recovery: Reduces muscle soreness and promotes faster recovery between training sessions.
Types of Whey Protein
Whey Protein Concentrate (WPC)
70–80% protein
Contains small amounts of fat and carbs
More flavourful, often cheaper
Whey Protein Isolate (WPI)
90%+ protein
Low in fat and lactose
Great for those watching calories or with mild lactose issues
Whey Protein Hydrolysate (WPH)
Pre-digested for faster absorption
Less common, often used in clinical settings or by elite athletes
Who Should Use It?
Whey protein is ideal for:
Gym goers looking to build or maintain lean muscle
Anyone struggling to hit their daily protein intake through food
People with busy lifestyles needing a quick protein source
Those recovering from injuries or surgeries (with doctor’s approval)
Things to Consider
May cause bloating or digestive issues in those with lactose intolerance (opt for isolate or plant based instead)
Not necessary if you already meet your protein needs through whole foods but still useful
Bottom Line
Whey protein is one of the most researched and effective supplements available. Whether you’re trying to bulk, cut or just stay lean, it offers a simple, effective and affordable way to support your fitness goals.
Our Recommendations:
Optimum Nutrition Gold Standard Whey – A global best seller for a reason. It’s reliable, tastes great, mixes well and uses high quality isolate as its primary source.
MyProtein Impact Whey Isolate – An excellent budget friendly isolate. It’s lean, lactose-light and great for those watching their macros.
Bulk Pure Whey Protein – A clean, no-frills whey option with full traceability and good flavour choices — great for UK buyers.
Form Performance Protein (Plant based) – One of the best tasting and most complete vegan proteins on the market — includes added BCAAs and digestive enzymes.
Creatine is one of the most researched and effective supplements in the fitness world. It’s a naturally occurring compound found in small amounts in foods like red meat and fish and is stored in muscles as phosphocreatine which helps produce energy during short bursts of intense exercise.
Supplementing with creatine increases the availability of phosphocreatine in your muscles, allowing you to perform better during high-intensity workouts, recover faster and build more muscle over time.
Key Benefits Include:
Increased strength and power output
Enhanced muscle size (through water retention and growth)
Improved exercise performance in activities like weightlifting and sprinting
Faster recovery between sets and training sessions
Safe and well tolerated with decades of research backing it
Who Should Use Creatine?
Athletes and Weightlifters: Anyone involved in power or strength sports can benefit.
Bodybuilders: To increase muscle size and strength gains.
Anyone Doing High-Intensity Training: Interval training, CrossFit, sprinting, and similar workouts.
Vegetarians and Vegans: Since dietary creatine is mostly from animal sources, supplementation can help fill the gap.
Things To Consider
Stay Hydrated: Creatine increases water retention in muscles so drink plenty of water.
Loading Phase (Optional): Some people start with a loading phase (20g/day for 5-7 days) but it’s not necessary; a daily dose of 3-5g works well over time.
Possible Weight Gain: Expect some water weight gain initially, which is normal and temporary.
Kidney Health: Creatine is safe for healthy individuals but if you have kidney problems, consult a doctor first.
Choose Quality Products: Look for pure creatine monohydrate or clinically tested forms to ensure effectiveness and safety.
Our Recommendations:
Optimum Nutrition Micronized Creatine Monohydrate – Pure, micronized creatine monohydrate for maximum absorption and proven results. Trusted brand and great value.
MyProtein Creatine Monohydrate – High quality, lab tested creatine with excellent purity at a budget friendly price.
Bulk Pure Creatine Monohydrate – A UK based brand offering pure creatine sourced from trusted suppliers, great for those wanting transparency.
Creatine HCL by Kaged Muscle (Plant-Based Friendly) – A highly soluble form of creatine, Creatine HCL is easier on the stomach and dissolves better than monohydrate, ideal for those who experience bloating.
Pre-workout supplements are designed to give you a boost in energy, focus, strength and endurance before training. They typically contain a blend of performance enhancing ingredients such as caffeine, beta-alanine, citrulline malate, creatine and B vitamins. Whether you’re lifting heavy, doing cardio or smashing a high intensity session, a good pre-workout can help you train harder and longer.
What Does It Do?
Increases Energy & Alertness: Most pre-workouts include caffeine to wake you up and help you push through fatigue.
Improves Focus & Motivation: Ingredients like L-theanine or tyrosine enhance mental clarity so you stay locked in.
Enhances Performance: Beta-alanine and citrulline malate increase blood flow and muscular endurance.
Boosts Strength Output: Some blends include creatine or similar compounds to support heavier lifts and more volume.
Who Should Use Pre-Workout?
Gym-goers training early or after work who need a boost.
Anyone looking to improve intensity, reps or time under tension.
Lifters, CrossFit athletes, HIIT fans and sports players who want better energy and pump.
Not always ideal for beginners or those sensitive to stimulants although there are stim-free options available too.
Things To Consider
Caffeine Content: Some pre-workouts contain as much as 300mg+ of caffeine (equivalent to 3 cups of coffee). Know your tolerance.
Timing: Take 20–30 minutes before your workout for full effect.
Tingling Sensation: That “itchy” feeling comes from beta-alanine, completely normal and harmless.
Stim-Free Options: If you train late or avoid caffeine, look for stimulant-free blends focused on pump and performance.
Quality & Dosing: Not all pre-workouts are created equal. Check for effective dosing not just flashy labels.
Our Recommendations:
ABE All Black Everything Pre-Workout – Delivers potent doses of caffeine, citrulline and beta-alanine. Ideal for athletes who want that “max power” boost without going over the top.
Optimum Nutrition Gold Standard Pre-Workout – A versatile blend that supports energy, pump and endurance in a moderate, reliable formula. Perfect for daily use.
C4 Sport by Cellucor – A beginner friendly, widely available option that covers all the basics.
Myprotein Alpha Pre-Workout – A well rounded, great value formula from a trusted UK brand combining caffeine, citrulline malate and beta-alanine for solid energy and pump without going overboard.
Multivitamins are designed to fill the nutritional gaps in your diet by providing essential vitamins and minerals your body needs to function at its best. Even with a clean, balanced diet, it can be hard to consistently get optimal levels of nutrients especially if you’re training hard, under stress, or eating in a calorie deficit.
Key Benefits:
Supports immune health – Nutrients like vitamin C, D and zinc help keep your immune system strong.
Aids energy and metabolism – B vitamins play a crucial role in converting food into usable energy.
Promotes recovery – Minerals like magnesium and calcium help with muscle repair and nerve function.
Maintains hormonal balance – Key vitamins and trace minerals support testosterone and thyroid health.
Cognitive and mood support – Nutrients like B12, folate and iron contribute to brain health and mental clarity.
Who Should Use It?
Anyone can benefit from a multivitamin especially those who:
Follow calorie restricted or plant-based diets
Train regularly or have high physical demands
Struggle to get enough variety from whole foods
Live stressful or busy lifestyles that may deplete nutrient stores
Things To Consider:
Avoid low quality “mega dose” formulas with unnecessary fillers.
Choose a well rounded product with bioavailable forms (like methylated B vitamins and chelated minerals).
Consider your individual needs. Men’s and women’s multis differ slightly in formulation.
Our Recommendations:
Livingood Daily Multi-Vitamin – A high quality, wholefood based formula with added digestive enzymes, adaptogens and bioavailable nutrients. Great for overall wellness and active lifestyles.
Optimum Nutrition Opti-Men / Opti-Women – For Men/Women. Tailored versions depending on gender. Well established, gym focused brand with solid ingredient profiles and added amino acids for recovery.
Garden of Life MyKind Organic Multivitamin (Plant-Based) – For plant-based users. Certified organic, vegan, and non-GMO. Derived from whole food sources with no synthetic binders or fillers.
Revive Active Super Supplement – For high-performance users. Premium blend targeting athletes and bodybuilders. Offers advanced antioxidant, mineral and liver support. Ideal for those training hard and eating clean.
Fat burners are supplements designed to assist with weight loss and fat reduction by enhancing your body’s natural ability to burn calories. They’re not magic pills but when used alongside a good diet and training plan, they can give your results a helpful edge.
What do Fat Burners do?
Fat burners typically work by:
Increasing metabolism so your body burns more calories at rest.
Boosting energy levels and mental focus, especially helpful during calorie deficits.
Reducing appetite or cravings to support diet control.
Enhancing thermogenesis — the process where your body creates heat by burning calories.
Who should use them?
Fat burners can be useful for:
Those already training and eating well who need an extra push to shift stubborn fat.
People on a cutting phase or shredding for summer or an event.
Anyone looking to improve energy and focus while dieting.
They’re not recommended for those sensitive to caffeine or stimulants and they shouldn’t be used as a substitute for proper nutrition and exercise.
Things to consider:
Stimulant content: Many fat burners contain caffeine or similar compounds. If you’re training late or are sensitive, opt for stimulant-free versions.
Hydration: Thermogenic ingredients increase body temperature so stay well hydrated.
Cycle usage: Don’t rely on them long-term. Use in phases or cycles for best results.
Our Recommendations:
ABE All Black Everything / Shred X (Applied Nutrition) – High dose, clean formula with caffeine, green tea, L-carnitine & B-vits. Perfect for those who want a strong metabolism boost without obscure ingredients.
Grenade Thermo Detonator – Trusted UK brand with a well balanced formula and high consumer approval. Good metabolism support without extreme stimulants.
MaxiNutrition Thermobol – Affordable, formulas focused on metabolism support and green tea extract. A good entry level fat burner from a recognised UK brand.
L-Carnitine is a naturally occurring amino acid derivative that plays a key role in energy production. It helps transport fatty acids into the mitochondria of your cells where they can be burned for energy.
Main Benefits:
Fat Metabolism – Supports the transport of fat into cells to be used as fuel, potentially aiding fat loss.
Energy Boost – Helps improve endurance by converting fat into energy, especially useful during cardio or cutting phases.
Recovery Support – May reduce muscle soreness and speed up recovery by minimising oxidative stress.
Brain Function – Some forms (like Acetyl-L-Carnitine) support mental clarity and focus.
Who Should Use It?
Those aiming to lose fat while retaining muscle
Athletes or gym-goers looking for a non-stimulant energy aid
People training fasted or on a low-carb diet
Individuals seeking cognitive benefits from Acetyl-L-Carnitine
Things to Consider:
Works best in conjunction with exercise and a calorie deficit
Effects can be subtle unless paired with cardio
Choose a trusted brand and check if it’s stimulant-free if stacking with other supplements
Our Recommendations:
SuperSelf L‑Carnitine Complex (2200 mg) – High strength, vegan-friendly capsules enhanced with B‑vitamins and Vitamin D, making it perfect for energy support and metabolic balance.
Raibu L‑Carnitine 3000 – Ultra high strength formula (3000 mg L‑Carnitine + Vitamin C) in vegan capsules. Great value when taken daily and designed for active lifestyles.
Bandini L‑Carnitine 3000 (Carnipure®) – Premium Carnipure® supply in high dose form, designed for energy, toning and fast recovery. Perfect for serious athletes who want top-tier quality.
BCAAs (Branched-Chain Amino Acids) refer to three essential amino acids; leucine, isoleucine, and valine that your body cannot produce on its own and must obtain from food or supplementation.
These amino acids are especially popular among athletes and gym-goers because they help reduce muscle breakdown, support recovery and can be used as an energy source during workouts.
What Do BCAAs Do?
Reduce Muscle Fatigue: BCAAs are used by muscles as fuel which may help reduce fatigue during prolonged exercise.
Improve Recovery: They can help reduce muscle soreness and accelerate recovery after intense training.
Prevent Muscle Breakdown: Particularly helpful during cutting phases or fasted training sessions.
Support Lean Muscle Growth: Leucine, in particular, plays a key role in muscle protein synthesis.
Who Should Use BCAAs?
People training in a fasted state or on low-calorie diets
Those seeking to preserve muscle while cutting fat
Endurance athletes or anyone training multiple times per day
Vegans or vegetarians who may not get enough complete proteins from diet alone
Things To Consider:
If you’re already consuming enough protein (especially from complete sources like whey), BCAAs may not be essential.
Look for a 2:1:1 ratio (leucine:isoleucine:valine) — this is the most researched and balanced formula.
Choose sugar-free, dye-free options with clear labelling and good taste.
Our Recommendations:
Applied Nutrition BCAA Amino Hydrate Powder (450 g) – Combines 7 g of BCAAs with electrolytes and vitamin B6. Ideal for hydration, recovery and long workouts.
XTEND Original BCAA Powder – Informed-Choice certified, delivers 7 g BCAAs per serving with no sugar. Trusted, clean and effective.
Bulk™ Pure Instant BCAA Powder – A no-nonsense, vegan-friendly 2:1:1 formula that mixes easily and has no added flavours or sugars. Ideal for stacking with any shake or drink.
Greens powders are concentrated blends of nutrient rich plant ingredients typically including leafy greens, vegetables, fruits, herbs, probiotics, digestive enzymes and adaptogens all powdered into an easy to mix supplement.
These powders are designed to help you fill nutritional gaps, especially if you struggle to eat enough fruits and vegetables throughout the day.
Main Benefits:
Supports overall health – Packed with vitamins, minerals and antioxidants.
Boosts digestion – Many formulas include prebiotics, probiotics and enzymes.
Enhances energy and recovery – Thanks to adaptogens and plant-based micronutrients.
Strengthens immunity – Rich in immune supporting compounds like vitamin C and zinc.
Convenient nutrition – One scoop often contains a full day’s worth of greens.
Who Should Use It?
Anyone with a busy lifestyle who skips vegetables.
Athletes and gym-goers seeking immune and gut support.
People looking to improve gut health, energy or detoxification.
Those on a low-carb, keto or plant-based diet.
Things To Consider:
Not a replacement for whole fruits/veg, it’s a supplement.
Taste can vary, many are grassy or earthy.
Some contain allergens (e.g. wheatgrass or soy). Always check the label.
Our Recommendations:
Four Leaf Farmacy Superfoods Greens Powder – Packed with 37 superfoods including spirulina, lion’s mane, Ashwagandha and gut‑friendly probiotics in a high-dose, vegan, gluten-free formula that fights fatigue, supports digestion and boosts immunity.
Free Soul Greens – A premium, high dose greens formula with a potent blend of vitamins, probiotics, and adaptogens. Ideal for maximising recovery, digestion and natural vitality.
Super Greens Powder – A UK made, high dose 17 superfood blend packed with botanicals like spirulina, wheatgrass and barleygrass; sweetener free and vegan. An easy way to boost daily nutrition in a single scoop.
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Lean Bulk Stack helps you find the best supplement stacks backed by science making your fitness journey easier and more effective.
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Results may vary. Consult a healthcare professional before starting any supplement program. This site is for informational purposes only.