Not sure where to start with your fitness goals?
🤯 With so many supplements and products on the market, it can be hard to make sense of which will benefit your personal lifestyle and exercise routine.
🏋️ Whether you’re looking to build muscle, lose weight or even gain weight, we’ve broken down the most popular supplements on the market so you can support your goal.
We all need protein, no matter how active we are, to help maintain and grow muscles and give us energy!1 When you start exercising, training or just doing more frequent physical activity, protein is so important to prevent any damage to your muscles.
The current RDA of 0.8g per kg of body weight for protein is based on the amount needed to maintain nitrogen balance and prevent muscle loss. But, if you're looking to build muscle and lose weight, this might not be sufficient. While various studies of protein intake give different results, it's suggested that between 1.2 and 1.6g of protein per kg of body weight is the optimal amount for increasing lean muscle, when paired with resistance training.2
🍽️ Protein powder can be a valuable tool for building lean, healthy muscle whilst also helping with weight loss and keeping you feeling satiated for longer.
💪 Hitting your protein goal can also ensure you're recovering more quickly from strength-based exercise, meaning you'll be able to maximise workout frequency throughout the week.3
Top Tip: If you're not keen on regular protein shakes, why not add a scoop of protein to your morning oats or pancakes? Need some more recipe inspiration? Check out our favourite protein powder recipes for more ideas!
⏲️ If you’re rushed for time, not a fan of meal prepping or often turn to unhealthy snacks to keep you going, why not try nutritionally complete food or shakes?
Not to be confused with protein shakes, nutritionally complete meals are ready-made to ensure you're fuelling your body with sufficient calories whilst consuming a macro-balanced meal and getting those all-important vitamins and minerals.4
High in protein to help you feel full, a nutritionally complete meal is formulated to keep your stomach and tastebuds happy, just like a regular meal – so no more skipping meals or reaching for unhealthy snacks on busy days!
By keeping you feeling fuller during the day but with fewer calories, research has shown positive results in nutritionally complete meals helping people lose weight without skipping out on essential nutrients to keep them healthy.5,6
Whether you’re looking for a quick pre-prepared meal replacement shake or a handy powder to create your own, at Holland & Barrett, we have a variety of flavours to suit everyone.
😴 If you're easily fatigued and struggle with your energy levels throughout and after exercise, branched-chain amino acids (or BCAA's) could be your partner in crime when it comes to getting the job done.
🍳 9 of the 20 amino acids that make muscle protein cannot be produced by the body, so they need to come from your diet.7 3 of these 9 essential amino acids are leucine, isoleucine, and valine, all of which are known as branched-chain amino acids.8
These essential amino acids play a major part in the building of protein, help to keep you focused, reduce fatigue and have been linked with the reduction of muscle breakdown.9
BCAA supplements are an easy and efficient way to support your muscles during and after workouts. They are even thought to be able to help you build up muscle mass faster.10
Whether you are looking to support your muscles during a heavy lifting session or just want some more energy to power through a home workout, you can choose from various BCAA supplements, like BCAA powders and BCAA drinks, here at Holland & Barrett.
Need help choosing the right BCAA supplement for you? Check out our guide to the 4 best BCAA powders for more helpful information.
Top Tip: Take 15 minutes before or during your workout for the best result.
🍬 It can be hard to cut sweet treats out of your diet and might just mean you turn to unhealthy options if left unsatisfied.
Like with anything, sweet treats can be great in moderation, but why not make those sweet treats healthy too?
🍫 High protein snacks, like protein bars and balls, can be a great way of satisfying that sweet tooth whilst still hitting your protein goal.
Convenient and delicious, high protein snacks are ideal for when you are feeling peckish in between meals and want something to keep you going and help you make the most of your exercise.
Packed to the brim with essential nutrients, vitamins and minerals, protein snacks can help fuel your workout, support muscle repair and can help reduce your appetite for unhealthy snacks.11
With low-calorie, vegan protein bars and more at Holland & Barrett, we have plenty of the best protein bars and high-protein snacks available in a variety of flavours, great for on-the-go or refuelling after a workout.
Top Tip: Stock up and save. Our case deals provide the best value.
🤒 You've probably heard of electrolytes or rehydration supplements. Many people swear by them for a hangover, but did you know these important minerals have a big part to play in exercise recovery?
Electrolytes are salts and minerals, like potassium and sodium, that are found in our blood and help to conduct electrical impulses in the body.12 They are essential for our nervous systems, muscles, hydration, and pH regulation.13
We can usually get all the electrolytes we need through a balanced diet, but we can need more during intense or prolonged exercise.14
🥤 Electrolyte drinks help replenish the water, minerals, and energy lost during exercise, without which you might experience a loss in strength, speed, and focus.
Taking electrolytes is one of the most effective ways to maintain hydration, and drinks with electrolytes in, are possibly the most efficient!
Support your body and pick up a ready-made electrolyte drink or drop a handy electrolyte tablet into a glass of water and get some much-needed hydration.
Top Tip: Take 15 minutes before or during your workout for the best results.