Supplements for Athletes: Creatine, Protein and Omega-3 Explained

Whether you lift weights, run, cycle or play a team sport, what you eat day to day matters far more than any supplement. Supplements can sit on top of a good diet, but they cannot make up for poor sleep, low energy intake or an unplanned training week. This guide explains three of the most talked-about options for active people, creatine, protein and omega-3, and what UK law actually allows to be said about them.

Food first

Before thinking about supplements, check the basics:

• Eat enough overall to match your training load.
• Include a source of protein, such as fish, eggs, dairy, beans, lentils, tofu or meat, at each main meal.
• Base meals on starchy carbohydrates, with plenty of fruit and vegetables.
• Drink fluids regularly, before, during and after training.
• Aim for regular, sufficient sleep.

Protein

Protein is a macronutrient found in many everyday foods. Under GB nutrition and health claims rules, protein contributes to a growth in muscle mass and protein contributes to the maintenance of muscle mass. These claims apply to foods that are at least a source of protein.

Most people can meet their protein needs from food. Spreading protein across the day, for example at breakfast, lunch, dinner and after training, is a practical habit. We do not sell protein powders, so if you use one, read its label for the protein content per serving.

Creatine

Creatine is a compound made naturally in the body and found in foods such as meat and fish. It is one of the most researched ingredients in sports nutrition, and it has an authorised health claim in Great Britain:

Creatine increases physical performance in successive bursts of short-term, high intensity exercise. This claim applies only to a daily intake of 3 g of creatine.

That condition matters when you compare products. Our Citra Pump Pro provides 800 mg of creatine monohydrate per capsule, alongside 600 mg of L-citrulline and 600 mg of L-arginine. The label serving is 1 to 4 capsules daily, and four capsules provide 3,200 mg of creatine. A smaller serving provides less than 3 g, so the claim would not apply at that serving.

For a full explanation, see our guide Creatine Monohydrate: What It Is and How It Is Taken.

Omega-3: EPA and DHA

EPA and DHA are omega-3 fatty acids found mainly in oily fish such as salmon, mackerel, sardines and herring. The UK public health advice is to eat at least two portions of fish a week, one of which should be oily. If you eat little or no oily fish, a supplement is one option.

Authorised claims for these fatty acids include:

• EPA and DHA contribute to the normal function of the heart. This applies to a daily intake of 250 mg of EPA and DHA.
• DHA contributes to maintenance of normal brain function. This applies to a daily intake of 250 mg of DHA.

Our Omega 3 Fish Oil 1000 mg softgels provide 500 mg EPA and 200 mg DHA per softgel, with a label serving of one to two softgels daily with food. One softgel provides 700 mg of EPA and DHA combined. Two softgels provide 400 mg of DHA. This product contains fish and uses a bovine gelatin softgel, so it is not suitable for vegetarians or vegans.

Magnesium and vitamin C for active people

Two other nutrients often come up in conversations about training:

• Magnesium contributes to normal muscle function and magnesium contributes to a reduction of tiredness and fatigue. Our Magnesium Complex combines magnesium glycinate, taurate and malate, 210 mg of each per capsule.
• Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise. This claim applies to a daily intake of 200 mg of vitamin C in addition to the recommended daily intake of vitamin C.

How to read a sports supplement label

• Amount per capsule and per serving: check whether the label serving actually reaches the amount a claim requires.
• Form: for example creatine monohydrate, or magnesium glycinate versus magnesium citrate.
• Suggested use and warnings: never exceed the stated daily dose.
• Competitive sport: if you are tested under anti-doping rules, check your sport's guidance on supplements before using any product. We do not claim that our products are tested under any anti-doping scheme.

You can browse products suited to training in our Strength and Performance collection.

Frequently asked questions

Do athletes need supplements?

Not necessarily. A varied diet that matches training load covers most needs. Supplements are an optional extra, not a requirement.

How much creatine does the authorised claim refer to?

3 g of creatine per day. Below that amount, the claim does not apply.

Can I get omega-3 without fish?

Algae-derived DHA is a vegan source. Check the DHA content per daily serving on the label, as it varies between products.

Should I take creatine and omega-3 together?

They can usually be taken as part of the same daily routine, but follow each product's label, and speak to your doctor or pharmacist first if you take any medication.

Important information

Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose stated on the label. Not intended for anyone under 18. If you are pregnant, breastfeeding, taking any medication or under medical supervision, speak to your doctor or pharmacist before taking any food supplement. Keep out of reach of children.