Ask the
Want to run further, lift heavier or nail your first pull-up? Each month, we put your questions to our team of the finest fitness brains to give you the tools you need to make good on your goals
Q My partner takes lots of fitness supplements. Should I get in on the action?
Dr Rebecca Robinson says: First things first – what your partner takes may not be right for you. If your partner is male, for example, his supplementation needs will differ from yours – men’s metabolic response to exercise is higher than women’s (men will burn energy at a faster rate). Your fitness habits – and how you support them via nutrition and supplementation – are individual to you, so there’s no use in comparing yourself with anyone else. Here’s how to decipher what might work for you.
Start by nailing your nutrition. Fitness supplements can fill a gap, but they should never be taken at the expense of nutrient-dense foods. A good balance of protein, carbs and healthy fats is key. How much you need of each depends on your goals and the amount of training you do. But typically you should aim for 5-10g of carbs, 2g of protein and 2g of fat per kilo of body weight every day.
If you’re already meeting those targets, fitness supplements could help you achieve small gains. One supplement that may benefit you is creatine. Found naturally in red meat and fish, it’s useful if you’re a fan of high-intensity exercise with explosive movement, as it can alter the cellular pathways that lead to muscle growth. Caffeine, on the other hand, can help if you enjoy endurance running or cycling, as it lowers your perception of effort.
Beta-alanine supplements can boost performance by increasing exercise capacity and decreasing muscle fa
