Supplements – choose by need and ingredients
Start with food, recovery and training. Supplements do not replace a varied diet and are not necessary for everyone who exercises.
How do the products differ?
Protein powder can supplement protein from food. Gainers usually combine protein with more carbohydrate and energy. EAA products contain essential amino acids; BCAAs are three of those amino acids. Adequate dietary protein often reduces the need for separate amino acid supplements.
Creatine serves a different purpose: the authorised EU claim concerns improved performance during repeated short bursts of high-intensity exercise in adults, with 3 grams of creatine daily. See our creatine guide for details.
Choose vitamins, minerals and omega-3 according to your diet and needs. Meal replacements are not the same as protein powder. Long or sweaty sessions also require a plan for fluids and, where needed, salt replacement.
Pre-workout and caffeine
Count caffeine from all sources, including coffee and energy drinks. EFSA's reference levels of 200 mg at one time and 400 mg daily apply to healthy adults; they are not dosage targets or guarantees of individual tolerance. Pregnancy, illness, medication and sleep problems require different considerations.
Compare before buying
Read the daily serving, ingredients, allergens and number of servings. Add up overlapping ingredients before combining products. Follow the label. Children, pregnant or breastfeeding people and those with medical conditions or medication should seek individual professional advice.
Is a tested supplement doping-safe?
No testing offers a complete guarantee. Supplements can be contaminated or mislabelled, and athletes have strict liability. Antidoping Sweden advises against supplements except on medical grounds. Consult a qualified sports dietitian or doctor.
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