Planning your supplementation: the basics, options and a typical week

There’s no point in stockpiling jars if you don’t organise them properly. Here’s how to structure a coherent supplement regime, from the bare essentials to optional extras.

The basics: what to take every day

Only three supplements warrant systematic daily intake, including on rest days.

• Creatine monohydrate — 3 to 5 g per day. It works by saturating muscle stores: consistency is more important than the time of day you take it.
• Protein — as a dietary supplement, to reach 1.6 to 2.2 g per kilo per day.
• Omega-3 — if you don’t eat much oily fish.

Optional: depending on your circumstances

• Multivitamins — if you’re on a calorie-restricted diet or have a limited varied diet.
• Magnesium — in the event of cramps, fatigue or excessive sweating.
• Pre-workout — reserved for truly demanding sessions, never as part of your daily routine.

A typical week

Training days

Morning: multivitamin with breakfast. Before the session: pre-workout if the session warrants it, 20 to 30 minutes beforehand. Afterwards: protein, to be incorporated into your total daily intake. Evening: magnesium.

Rest days

Creatine and omega-3 as on other days — that’s precisely the point of taking them. Protein only if your total dietary intake isn’t sufficient. No pre-workout supplements or stimulants.

The timing of intake is of secondary importance compared to your daily total and consistency. Don’t overcomplicate things that don’t need to be.

Three common mistakes

• Starting everything at once: it’s impossible to identify what’s working or what you’re intolerant to. Introduce one product at a time, over two to three weeks.
• Neglecting the basics: no supplement can make up for insufficient sleep or an unbalanced diet.
• Doing ‘cycles’ for no reason: creatine, in particular, does not need to be paused.

This information is provided for guidance only and is not a substitute for the advice of a healthcare professional. If you have a medical condition, are undergoing treatment, are pregnant or breastfeeding, consult your doctor before taking any supplements.