9 Nov 2026
Often in stores or on social media it seems like everyone is using something. If you’re new to training it can feel a bit overwhelming to know what is useful, marketing and what is safe.
This guide will give you an overview of three popular sports supplements and what factors you should consider before choosing to use these. We are not advising you to use or not use them. There is no right or wrong choice between using or not using them, this guide will just help you ask better questions.
The basics
Your results will largely rely on your training, eating enough, having enough protein throughout the day, sleeping well and taking recovery time. Supplements are an extra addition.
In India we already have plenty of protein sources in our daily lives including dals, rajma, chana, sprouts, soya, tofu, paneer, curd, milk, eggs, fish and chicken. If you have a varied diet most people will be able to meet their requirements.
They can be a convenient option if you don’t have much of an appetite, time, budget or particular dietary requirements.
Whey is a protein powder made from milk. It is often used for its convenience post-training. There are different types of whey protein:
Concentrate
Isolate
Hydrolysed
Whey can cause bloating and digestive issues for some due to the lactose and milk proteins. Those with a milk allergy should not use this. It is not essential.
Soy, pea, rice or blended plant proteins are a great option for vegetarians, vegans and those avoiding dairy. Depending on the product the taste, texture and amino acids can vary. Blended are common. Your results will be more based on your total protein intake and training.
Some plant proteins have been found to contain heavy metals. It can be important to look for quality products that have been tested independently. If you have a soy allergy make sure to check labels carefully.
Creatine is a compound found naturally in the body and foods such as meat and fish. It is one of the most researched sports supplements. There is evidence to show it can help with strength and intense training for many healthy adults.
It will depend on the person with some seeing very little benefit. Vegetarians may also see different results. Research is ongoing for other benefits. Some people may experience temporary water retention and stomach issues.
If you have a kidney condition or are taking medicines that affect your kidneys please talk to your doctor.
Pre-workouts, BCAAs, Fat Burners, Testosterone boosters, Mass Gainers and ‘recovery’ blends are heavily advertised. Many contain high levels of caffeine, sugar and undisclosed ingredients. Evidence is not great for many.
Be particularly cautious with fat burners and hormones. Look at any claims made on the labels.
Check the label. Look at the ingredients list and serving size. Be wary of added sugars, sweeteners, fillers and allergens. Be cautious of products with proprietary blends that do not state how much of each ingredient there is. If they claim to be amino spiked, the protein content may be increased with cheaper ingredients.
Look for the manufactures details, batch numbers, use by date and licence details (if required in India). If they have been tested independently this is a good sign.
There are varying regulations around supplements. You cannot always rely on the label. There are fake products online. Products from unverified sellers and social media can be contaminated. If you are an athlete competing in a tested sport please refer to anti doping guidelines.
Common issues can include digestive issues, allergies, interactions with medications and unintentionally taking multiple products. More is not always better.
Sports supplements should not be used by teenagers or children unless advised by a paediatrician. All supplements should be kept out of the reach of children.
If you experience a rash, palpitations, severe stomach issues, jaundice or any other unusual symptoms stop using the product and seek medical advice.
Some claims are backed by strong evidence, some are mixed and many have limited evidence.
“You need protein powder to build muscle”. No! Your muscles will respond to training and have enough protein overall. You can achieve this with food.
“Plant protein won’t work”. This isn’t accurate. Your results will be based on your protein intake and training. Quality can vary.
“Creatine is a steroid”. No! It is a natural compound found in the body and foods like meat and fish.
"Creatine damages healthy kidneys." There hasn’t been evidence to show this in healthy adults. However, if you have a kidney condition please seek medical advice.
“It’s only for body builders”. No! It’s a protein powder made from milk. It’s a personal choice whether you want to use it.
“Natural supplements are safe”. No! Natural products can still cause allergies, interact with medications and can be contaminated.
Training shouldn’t be used as a way to ‘earn’ or ‘burn off’ food. Comparing yourself to influencers rarely helps. If you are feeling anxious about food, body image or restricting then please speak to a doctor or qualified professional.
Who should check
If you have a kidney, liver, heart, thyroid or digestive condition, diabetes, high blood pressure, are pregnant or breastfeeding please consult a doctor or registered dietitian.
Do I need this? Can I get this from food?
What are the ingredients? Are all the ingredients clearly listed?
Does it contain anything I am allergic/sensitive to?
Who is the manufacturer? Are batch numbers, use by date and licence details included?
Have they been tested independently?
Am I purchasing from a verified seller?
Will it interact with a medication or condition I have?
Am I taking something similar already?
