If you train regularly, a handful of well-evidenced supplements can support your performance and recovery. You don't need a cupboard full — just the ones that earn their place.
Protein for recovery
Protein contributes to the growth and maintenance of muscle mass. A protein shake is the simplest way to hit your daily target around training.
Creatine for performance
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. Simple Creatine at 3g a day is one of the most researched performance supplements there is — and it's great for women.
Electrolytes for hydration
Sweaty sessions mean lost fluids and salts. Simple Electrolytes help maintain normal fluid balance so you feel your best.
BCAAs and the extras
Some women like BCAAs around training. If your overall protein intake is already high, they're optional rather than essential.
Frequently asked questions
Will protein or creatine make me bulky?
No — they support training and recovery. Building noticeable muscle takes dedicated effort and time.
What's the minimum effective stack?
Protein plus creatine covers most active women's needs, with electrolytes for sweaty sessions.
This article is for general information and isn't medical advice. If you're pregnant, breastfeeding, taking medication or managing a health condition, please speak to your GP before starting any new supplement.