People shopping for strength supplements usually look at creatine, protein and pre-workouts. We explain what each contains, what the evidence supports and where it stops, and how to compare cost per serving. Progressive strength training, enough food and enough sleep come first.
Performance & strength · Creatine · Creatine monohydrate · Protein powder · Pre-workout · Stimulant-free pre-workout
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Which supplements are used for strength training?
Creatine has the clearest evidence, and it's the only ingredient here with an authorised performance claim: "Creatine increases physical performance in successive bursts of short-term, high intensity exercise". The GB register of authorised health claims allows it for products giving 3g a day to adults doing high-intensity exercise, and adds a second claim for adults over 55 who do regular resistance training: "Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55." That one applies only with 3g of creatine a day alongside resistance training at least three times a week for several weeks, at 65 to 75% of the most you can lift once.
Protein has the authorised claim "Protein contributes to a growth in muscle mass", where a product is at least a source of protein. The training matters most: the NHS advises strengthening activities that work all the major muscle groups on at least 2 days a week. Browse creatine monohydrate or protein powder.
Do pre-workouts make you stronger?
We don't claim they do: caffeine, the main active ingredient in most pre-workouts, has no authorised health claims. A review published by the ISSN found caffeine effective as an exercise aid at moderate doses of 3 to 6mg per kg of body weight, but responses vary a lot between people and side effects rise with the dose.
EFSA says single doses of caffeine up to 200mg, and up to 400mg a day, raise no safety concerns for healthy adults, and up to 200mg a day in pregnancy. Count every source, including coffee, tea and energy drinks. If you have a heart condition, are pregnant or take medication, check with your GP or pharmacist first. Browse stimulant-free pre-workout.
How do you compare value on strength supplements?
Compare the cost per 3g of creatine, or per full dose of a pre-workout, not the price of the tub.
How to compare value (example figures, not real products): a £20 tub of 500g creatine monohydrate gives about 167 servings of 3g, about 12p a day. A £25 tub of 250g creatine blend with 2g of creatine per 5g scoop gives 50 scoops at 50p each, so 3g of creatine costs about 75p.
We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice. Food supplements should not replace a varied, balanced diet.
Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.