First and Foremost: Before you start any supplement routine it’s important to consult with your healthcare professional. While many supplements are considered “safe”, everyone is individual and nothing is for everyone.
Walk into any gym or scroll Instagram for five minutes and you’ll quickly notice one thing: supplements are everywhere. Protein powders, pre-workouts, creatine, collagen, electrolyte packets, fat burners…the list seems endless, and they all promise results.
As a nutrition coach, supplements are one of the most common things I get asked about. Understanding what to take, how to understand quality, and what you can actually expect from supplements is really tricky, especially in today’s “social media age,” when everyone is selling something.
The truth? Supplements can support your fitness goals- but only when used correctly and for the right reasons. They aren’t magic, and they can’t replace consistent nutrition, sleep, recovery, and training. But some are backed by solid science and can give you a helpful edge when paired with a balanced lifestyle.
So what does science actually say about popular workout supplements? Here’s a quick breakdown:
1. Protein Powder: A Convenient Tool, Not a Requirement, and Not a Replacement
What it is:
Protein powders- whether it’s whey, pea, soy, or blends- are concentrated sources of amino acids that help your muscles repair and recover after workouts.
Does it work?
Yes. Decades of research show that consuming 20–40g of high-quality protein after training supports muscle recovery, performance, and strength development. For many people, especially those who struggle to hit their protein goals, protein powder is an easy, affordable solution.
Who benefits most?
- People who don’t or can’t eat enough protein
- Anyone who’s too busy (or doesn’t want to) eat a full meal
- Older adults who need more protein to preserve muscle
- Anyone training regularly and wanting faster recovery
What to look for
- Whey isolate (fast digestion, great for muscle building)
- Pea or soy protein for plant-based options
- Contains leucine, and ideally all 9 amino acids
- Less than 3–4g sugar per serving
- Minimal ingredients including additives and fillers
Bottom line
Worth it if you need help meeting your daily protein goals. But it should be used as a supplement, not a replacement for whole food protein options.
2. Creatine: Surprisingly Boring- and Surprisingly Effective
What it is
Creatine monohydrate is one of the most researched supplements in sports nutrition. It increases phosphocreatine stores in the muscles, improving energy availability for high-intensity exercise. Recent research is also increasingly highlighting the role of creatine in maintaining and promoting brain health.
Does it work?
Absolutely. Studies consistently show that creatine improves strength, power, muscle mass, and even cognitive performance. It’s one of the safest, most effective supplements available.
Who benefits most?
- Weightlifters
- HIIT & interval trainers
- Older adults wanting to maintain muscle
- Anyone wanting more power and performance
How to take it
3–5g daily. Loading phases (where you consume twice this for several days) are optional and increase potential of GI issues or bloating. It is essential that you maintain hydration levels while taking creatine.
Any downsides?
Some people experience temporary water retention or mild bloating. Hydrating is key, to avoid water retention, electrolyte imbalances and other dehydration symptoms.
Bottom line
Worth it for strength, muscle building, and athletic performance.
3. Electrolytes: Helpful—but Only When You Actually Need Them
What they are
Sodium, potassium, and magnesium that support hydration, muscle function, and nerve signaling.
Do they work?
Yes—but not everyone needs supplemental electrolytes daily. Most people are getting enough sodium, and excess sodium can raise blood pressure Electrolytes become important when you’re:
- Sweating heavily
- Training longer than 60 minutes
- Exercising in heat
- Doing multiple workouts per day
- Prone to cramping
Who benefits most?
- Endurance athletes
- People who sweat a lot or salt-streak their clothes
- Hot yoga enthusiasts
- Anyone consistently dehydrated
What to avoid
Electrolytes with added sugar (outside of endurance exercise), artificial dyes, or high amounts of caffeine (again, if this is outside of your sports goals).
Bottom line
Worth it- if your training drains your electrolyte stores.
If you’re working out lightly or indoors with minimal sweating, water is usually enough.
4. Pre-Workout Drinks: Effective (ish), But Not Essential
What they are
Usually a mix of caffeine, beta-alanine, nitric oxide boosters, B vitamins, and sometimes artificial sweeteners and dyes.
Do they work?
Mostly yes- because of the caffeine, if caffeine has an effect on you.
Caffeine is shown to boost performance, focus, and endurance. The other ingredients vary widely and often have weaker evidence.
Potential pros:
You feel energized
Increased focus and motivation
Enhanced endurance
Potential cons:
Jitters or anxiety
“Crash” afterward
Sleep disruption
Hidden stimulants in poorly regulated brands
Questionable ingredients
Excess caffeine- if you’re already stressed, wired, or sensitive to caffeine, pre-workout can make things worse.
Bottom line
Possibly worth it, but not necessary, and often overused.
A cup of coffee plus a solid warm-up works for most people.
5. Collagen: Good for Joints & Skin—But Not a Muscle Builder
What it is
A protein derived from animal connective tissue, often promoted for joint health, skin elasticity, and gut integrity.
Does it work?
Collagen is not a complete protein source for muscle building. However, research suggests collagen supplementation can help:
- Reduce joint pain
- Support tendon health
- Improve skin hydration and elasticity
Who benefits most?
- Individuals with joint discomfort
- Older adults
- Those recovering from injury
- People wanting skin or connective tissue support
Important note
If your primary goal is muscle building, collagen should not replace animal or plant-based protein.
Bottom line
Worth it, for joints and connective tissue.
Not worth it as your main protein source for training.
TLDR, Which Supplements Are Actually Worth It?
- Protein powder (if you struggle to meet your needs)
- Creatine monohydrate
- Electrolytes (for heavy or long-duration training)
- Collagen (for joint or tendon support)
Situationally useful
Pre-workout drinks, especially for people with low energy or early-morning training
Not worth your money
- Any supplement claiming “instant fat loss,” “detox,” or “metabolic reset”“
- Proprietary blends” of anything- this is usually code for “cheap ingredients”
Final Thoughts as Your Coach
Supplements can absolutely support your fitness goals—but they should complement, not replace, the basics:
- Eating balanced meals
- Getting enough protein
- Prioritizing whole foods
- Staying hydrated
- Prioritizing sleep
- Managing stress
- Training consistently
If you’re unsure which supplements are right for you, I’d love to help you build a simple, personalized plan based on your goals, schedule, and budget.
You don’t need a shelf full of products- you just need the right ones used the right way.