The Top 3 nutritional supplements you must use

We want to introduce you to our top 3 supplements. There are countless supplements and many athletes swear by some supplements. We show you our Top 3!

Those who want to overlook the dietary supplement market should find it very difficult to do so. Besides many protein products, the vitamins are especially available in huge quantities, and therefore one can easily get overwhelmed. Some of the supplements can improve your workout performance, the functions of your body or regeneration. One should never forget that it is a supplement to the food and most products can be obtained through normal food. We also repeatedly point out that while selecting the products, we should be aware of what products are to be taken in what quality.


In the first place comes Creatine, it is found in all of the combinations in the market. However, often, only the sugar components are added as the Matrix which is not strictly necessary. Successes can usually be achieved with simple monohydrate. Creatine and Whey protein would normally both stay at the first place for us, but there is one thing that makes Creatine more important as a supplement. Creatine is mainly found in meat and so it cannot be taken from it in larger quantities, although, whey protein can be comparatively easily replaced with diet.

Creatine, most importantly, has been chosen for the first place through countless trial evidence from institutions from all over the world. Due to the positive effects on the performance, especially on the endurance of the muscles, Creatine is probably the most highly respected scientific performance enhancing product and it only rarely leads to side effects. Overdosing in itself is not possible, because those who consume more than 15 - 20g of Creatine excrete the quantities which are not absorbed by the body. This of course, does not mean that there cannot still be problems if you ingest 2-3 times as much quantity as recommended. It is important to drink enough water while a lot of can get stored in the body and the demand is increased.

Whey Protein

Whey protein gets the second place with us. Although it can be received through a good diet and foods, a dietary supplement such as this is very easy to use especially when traveling and immediately after training and can supply your body with important amino acids. There are products with very high biological significances and good compositions, good solubility and good taste. Here, the quality is especially important because whey proteins really come in very large number of variants. In contrast with Creatine, you can take your protein naturally by homemade shakes or through a combination of protein-rich foods. An overdose with Whey protein is only dangerous if ingested in very high quantities. Anyone who consumes 3 g of protein per kg of body weight, which is really a lot, should necessarily take enough liquids.


In addition to Creatine, caffeine is also one of the best investigated test substances, which can lead to improved performance in the sport. Caffeine is usually the most important component in boosters or post-workout shakes for providing an extra boost of performance. It was not for nothing that caffeine was already on the doping list. Caffeine has an effect on the performance and also on the increase of fat burning, leading to saving of glycogen and which also means that more energy is available for performance.

The ability to concentrate and the ability to think are also stimulated by Caffeine. We colloquially say that the caffeine makes one "awake". However, with caffeine, close attention should be paid to the doses. One, who otherwise does not consume caffeine more frequently through coffee or other caffeinated beverages, should test with low doses supplementation, for example, with 2 mg per kg body weight. It should not be consumed at every workout because otherwise the body gets quickly accustomed to it or it may even lead to addiction.


There are of course many important properties and dose recommendations etc regarding our Top 3 Food supplements - but we have already covered these in other articles. We hope we were, through our Top 3, able to somewhat help or convince you regarding the importance of your supplement selection.

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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
Evangeline Howarth

Evangeline has taken part in competitive sports since a young age. As a qualified RYA Dinghy Instructor, she understands the importance of proper nutrition for fuelling extreme and endurance sports, especially due to her experience in Team GBR Squads and captaining and coaching her University first team.

In her spare time, Evangeline loves running – especially marathons. On the weekends, you’ll find her taking on water sports or hiking up a hill. Her favourite evenings are spent taking on a HIIT session or squats in the gym before digging into some spicy food and a ton of vegetables – yum!

Find out more about Evie's experience here.

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