5 Essential Supplements to Elevate Your Training in 2025
If you're looking to enhance your fitness results in 2025, the right supplements can provide valuable support to help you meet your training goals. Supplements can assist in filling nutritional gaps, improving recovery, and boosting performance, especially when paired with a solid workout and diet plan.
In this article, I’ll share five essential supplements that I personally use, along with what my clients have found effective. These are straightforward, science-backed recommendations that can help optimise your training in the coming year.
1. Protein Powder: The Key to Muscle Recovery
Protein is vital for muscle repair and growth, making it an essential supplement for anyone looking to improve their training outcomes. A good protein powder helps you meet your daily protein intake, especially when you're busy or need a quick post-workout option.
Why It’s Essential: Protein helps repair muscle tissue after exercise and supports growth.
Best Options: Whey protein for faster absorption or plant-based options like pea protein for those who prefer vegan alternatives.
What I Use: I personally prefer a whey protein isolate for its clean ingredients and high absorption rate. For my clients who are vegan, pea protein is a great option that’s easy on the stomach.
2. Creatine: Boost Strength and Power
Creatine is one of the most researched and reliable supplements for increasing strength and power. It helps your muscles produce energy during high-intensity exercise, allowing you to push harder in your training.
Why It’s Essential: Creatine increases strength, supports muscle endurance, and enhances overall workout performance.
Recommended Use: 5 grams daily, taken after your workout.
What I Use: I use creatine monohydrate, which is effective, well-researched, and affordable. I’ve found it helps with strength during my more intense training sessions. Many of my clients also report feeling more capable during their workouts.
3. Omega-3 Fatty Acids: Combat Inflammation
Omega-3 fatty acids, found in fish oil or algae supplements, are excellent for reducing inflammation and supporting overall health. They can help reduce muscle soreness after tough workouts, promote joint health, and support heart function.
Why It’s Essential: Omega-3s help manage inflammation, speed up recovery, and improve joint health.
How to Use: Take daily with meals for optimal absorption.
What I Use: I personally prefer a high-quality fish oil supplement, but for my vegan clients, algae-based omega-3 supplements are just as effective.
4. Vitamin D: Strengthen Bones and Immunity
Vitamin D is crucial for bone health, muscle function, and immune system support, especially during the winter months when sunlight is limited. A deficiency can affect your recovery and increase the risk of injury.
Why It’s Essential: Vitamin D helps with bone density and boosts immunity.
Who Needs It: Particularly helpful for those who train indoors or live in areas with limited sunlight.
What I Use: I take a Vitamin D3 supplement, often combined with K2 for better absorption. Many of my clients use this supplement, particularly during the winter months when their sunlight exposure is limited.
5. Magnesium: Support Muscle Function and Recovery
Magnesium plays an important role in muscle function and recovery, and it's often overlooked. It helps to relax muscles, reduce cramps, and improve sleep quality—factors that are vital for overall recovery and performance.
Why It’s Essential: Magnesium supports muscle relaxation, reduces cramps, and contributes to better sleep.
Best Forms: Magnesium glycinate for relaxation, or magnesium citrate for better absorption.
What I Use: I use magnesium glycinate before bed, as it helps with sleep and muscle relaxation. It’s a common supplement I recommend to my clients who experience muscle tightness or trouble sleeping.
I hope that helps! Supplements are just a tool to support your goals make sure to combine them with a balanced diet and regular training.