“Even as a nutritionist, there are supplements I rely on from time to time, especially when it comes to supporting performance and recovery from exercise. First, I regularly take B vitamins. I am a naturally stressed-out person and lead an active life, two factors which can increase the body’s need for B vitamins. I take a B complex daily, which helps me overcome any underlying feeling of fatigue. I also take creatine to support my resistance training – it has been shown to promote lean muscle mass gains, muscular strength and power. I take it with meals as studies show this can aid absorption, aiming for 20g per day. I also have a protein shake within an hour of working out. I’m not great at digesting dairy but find a whey isolate works well. I rate Healthspan Elite Ultimate Whey Protein Blend as it contains an enzyme derived from kiwi that helps the body break down certain proteins. I also take magnesium to aid sleep – it activates the parasympathetic nervous system, which is responsible for sleep. Magnesium is depleted from the body in times of stress, and low intakes exacerbate the situation, so a supplement can prove useful.”

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“I make sure to keep my protein intake high throughout the day, but if I’m lacking I’ll add in a protein shake. My go-to is My Protein’s Clear Protein, and I’ll sometimes add in ELEAT’s high-protein cereal. I also swear by electrolytes. Every day, I do some form of endurance cardio or something faster paced, which means I sweat a lot and need to replace the lost salts. I’ll often add a SIS electrolyte tablet to a large bottle of water to drink during training or have at my desk afterwards. Energy gels help keep me fuelled during training, especially during recent Ironman sessions. My favourites are SIS Beta Fuel gels, which contain double the carbs. Creatine monohydrate, meanwhile, is one of the most tested supplements in the fitness world and is worth taking. It helps aid strength and power, whether you’re a sprinter, lifter or endurance athlete.”

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“Protein powder is a quick, efficient and trusted way to increase my overall consumption of high-quality protein throughout the day. This helps build muscle, repair tissue and provides the body with other minerals and nutrients that speed up the overall recovery process post-workout. My go-to recipe is two scoops of Raw Sport toffee fudge with two bananas, a spoon of peanut butter and a handful of frozen blueberries. I’ll sometimes add in a greens powder for added micronutrients, vitamins and antioxidants – I use Vivo Life’s Thrive powder. When it comes to powders, I also rate Vivo Life’s creatine. If you’re looking to increase your overall performance in the gym and build muscle, creatine isn’t something you should be missing out on.”

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“Supplements shouldn’t be a replacement for a healthy diet, but they can help in certain areas. I recently performed a test with Nutri-Genetix (NGX), the world’s first genetically personalised nutrition company. My swab test revealed I’m genetically terrible at processing a number of vitamins and minerals, including B12, folate, vitamin E and selenium. I now consume a plant-based protein powder from NGX, containing a personalised level of vitamins and minerals based on my genetics. I also use a vitamin B12 spray as this is a key vitamin for red blood cell production and metabolising amino acids, which builds muscle. Sevenhills’ beetroot powder is also a must if you’re into fitness. Beetroot is rich in nitrates, which cause vasodilation and lower the oxygen cost of steady-state exercise. This means that your medium paced jog or cycle will be more aerobic, and therefore easier – allowing your heart rate to be lower for the same effort, or enable you to go slightly faster and maintain an aerobic pace.”

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