For most women, the simplest workout stack is creatine and electrolytes around training, with protein afterwards to support recovery. Creatine increases physical performance in successive bursts of high-intensity exercise, while protein contributes to the growth and maintenance of muscle mass.
What should I take before a workout?
Hydration first. Electrolytes help you make the most of your water, and a daily creatine supports performance in those high-intensity bursts. Some women also enjoy a BCAA sip during longer sessions.
What should I take after a workout?
Protein is the post-workout hero. A scoop of Chocolate or Vanilla Protein helps you hit your daily target to support muscle. On rest days, magnesium supports muscle function and helps ease tiredness.
Do I need pre-workout caffeine?
Only if you enjoy it. Plenty of women train beautifully without it — focus on hydration, fuel and consistency first.
What's the easiest way to get started?
Our Gym Starter Bundle brings protein, creatine and electrolytes together so your routine is sorted in one go.
Frequently asked questions
Should I take creatine before or after a workout?
Either — creatine works through daily consistency, so the timing isn't crucial.
How soon after a workout should I have protein?
Within a couple of hours is plenty for most women. The total amount across your day matters most.
What should women take on rest days?
Keep up daily creatine and protein, and many women add magnesium to support recovery and calm.
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.