Compare gym and sports performance supplements on the amount of each active ingredient per serving and the cost per full dose, not the headline price. Only a few training supplements have strong evidence or an authorised claim, and we show which ones on each category page.
Creatine · Pre-workout · Beta-alanine · Citrulline · Carbohydrate powders · Endurance supplements
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What supplements should you take for the gym?
You don't need any supplements to train, and we won't tell you what to take. The British Dietetic Association says supplements will not compensate for poor food choices but may be helpful in certain situations, and recommends speaking to a registered practitioner to make sure they're appropriate for you.
If you do use them, start with what you're trying to fix: not enough protein from food, a specific type of training, or fuelling longer sessions. Our guide to what supplements you actually need walks through the questions to ask first.
Which sports supplements have the strongest evidence?
Creatine monohydrate has the most research behind it of any product in this range, and it is one of only two product types here with an authorised performance claim; the other is carbohydrate-electrolyte drinks, under strict conditions. A 2022 review in Nutrients describes creatine monohydrate as the only source of creatine with substantial evidence for bioavailability, efficacy and safety.
The ISSN (International Society of Sports Nutrition) groups supplements into those with strong evidence, those with limited or mixed evidence, and those with little to no evidence. Many popular ingredients sit in the middle group, so we show the research for each category on its own page.
What do the main performance categories contain?
Each sub-collection is built around one ingredient type or use, so you can compare like with like. This table shows what's in each and whether any authorised claim applies.
| Category | What it contains | Authorised GB claim? |
|---|---|---|
| Creatine | Creatine monohydrate and other forms | Yes, at 3g a day |
| Pre-workout | Blends, often with caffeine | Not for caffeine |
| Beta-alanine | Beta-alanine powders and blends | No |
| Citrulline | L-citrulline and citrulline malate | No |
| Carbohydrate powders | Maltodextrin, cyclic dextrin, gels | Only with strict conditions |
Does creatine improve performance?
Yes, in one specific way: creatine "increases physical performance in successive bursts of short-term, high intensity exercise". That authorised claim only applies to food providing a daily intake of 3g of creatine, for adults performing high-intensity exercise.
"Comparing creatine isn't as simple as the price on the packaging," says Andy Arshad, who runs SupplementHQ. Compare products by creatine per serving in our creatine guide.
Are pre-workouts worth it?
That depends on what's in them and how much caffeine you're comfortable with. Most pre-workouts are blends; some contain doses of each ingredient similar to research amounts, and many don't.
EFSA (the European Food Safety Authority) says healthy adults can have single caffeine doses of up to 200mg, including less than two hours before intense exercise, and up to 400mg a day from all sources. "Two pre-workouts can look very similar on the shelf but have completely different formulations, caffeine levels and costs per serving," says Andy.
What about beta-alanine, citrulline and nitrates?
These are popular in pre-workouts and pump formulas, but none has an authorised health claim. The ISSN reports that 4 to 6g of beta-alanine a day for at least two to four weeks has helped in hard efforts lasting about one to four minutes, and that its tingling side effect is not considered harmful.
Research on citrulline, arginine and dietary nitrate shows small or mixed effects. See beta-alanine, citrulline and citrulline, arginine & nitrate supplements for the details on each.
What helps with endurance training?
For long sessions, carbohydrate and fluid matter most. The BDA says if exercising hard for longer than an hour, carbohydrate intake during exercise can enhance performance.
Carbohydrate-electrolyte drinks have authorised claims, but only when they meet strict conditions on carbohydrate, sodium and osmolality, which we explain on our carbohydrate powders page. Browse endurance supplements and intra-workout drinks.
Are sports supplements safe?
No supplement is without risk, and stimulant products need the most care. Check the caffeine content, don't combine several stimulant products, and speak to your GP or pharmacist if you have a medical condition, take medication, or are pregnant or breastfeeding.
If you compete in drug-tested sport, the ISSN notes that third-party testing does not guarantee a supplement is free of banned substances, but the likelihood is reduced. Products sold as "nootropics" (marketed for focus) also need care: see our nootropics page for what the evidence does and doesn't show.
How do you compare sports supplement value?
Compare the cost of the amount of active ingredient you'd actually take each day, not the tub price or the number of "servings" on the front.
How to compare value (example figures, not real products): a £20 pre-workout labelled 40 servings costs 50p a serving. If the full recommended dose is two scoops, you get 20 servings, so it costs £1 a serving. A £25 tub with 25 full-dose servings also costs £1, so the two cost the same per full dose.
"A tub advertised as 40 servings might only provide 20 servings when using the manufacturer's recommended full-strength dose," says Andy. "That can make a product appear better value than it actually is." Check the dose per serving on the label before you compare.
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.