Beyond Performance | Part 2: Choosing Supplements
Next time you’re choosing supplements, watch out for these common pitfalls to ensure you’re getting quality products that actually deliver results.
Avoid ‘kitchen sink’ products
Many supplements have bold claims and long ingredient lists, creating the illusion of a powerful formula. But in reality, most of these ingredients are included in tiny, ineffective amounts – just enough to look impressive on the label but not enough to make a real impact. For example, a pre-workout might list 20+ compounds, but if most of the nutrients are underdosed, you won’t see any real benefits. Instead of falling for flashy marketing, look for simpler formulas with clinically proven dosages of key nutrients.
Proprietary blends
If a supplement label lists a “proprietary blend” without breaking down individual ingredient dosages, that’s a major red flag. Companies use this trick to hide the actual amounts of each ingredient, often filling the product with the cheaper ingredients.
For example, a recovery supplement might claim to have 10g of a “Recovery Proprietary Blend” containing maltodextrin, BCAAs, creatine and glutamine. But without exact amounts listed, there could be 8g of maltodextrin (a cheap carb) with only 2g left for the actual performance-enhancing ingredients – far below effective doses. Without knowing the exact breakdown, you have no way of knowing whether you’re getting a research-backed dose or just a sprinkle of an ingredient for marketing purposes. Always choose supplements that fully disclose ingredient amounts so you know exactly what you’re paying for.
Poor-quality ingredients
Absorption depends largely on the form of the nutrient – and low-quality supplements prioritise cost over effectiveness, using poorly absorbed forms.
Forms to avoid (and better alternatives):
Magnesium Oxide → choose Magnesium Glycinate or Citrate
Calcium Carbonate → choose Calcium Citrate
Zinc Oxide → choose Zinc Picolinate or Bisglycinate
Folic Acid (B9) → choose Methylfolate
Cyanocobalamin (B12) → choose Methylcobalamin
Misleading marketing
If a supplement promises extreme results, be sceptical. Claims like “Boosts testosterone by 300%” or “Increases muscle mass overnight” with no clinical backing are red flags. Brands that highlight exotic-sounding ingredients but fail to disclose dosages are often more hype than substance.
Lack of transparency
A high-quality supplement brand should have nothing to hide. Reputable companies provide third-party testing for purity and potency, ensuring their products are free from contaminants and meet label claims. If a company doesn’t disclose testing standards or ingredient sourcing, that’s a red flag. If you’re unsure, email and ask. A trustworthy brand will gladly provide transparency.
TOP SUPPLEMENTS TO CONSIDER
One of the most common questions I get is: “What are your top non-negotiable supplements as an athlete?” While the best approach depends on the individual, there are a few staples that benefit nearly everyone who pushes their body to its limits.
Creatine monohydrate is one of the most studied and effective performance supplements. It is not only excellent for strength and muscle recovery, but also for endurance, cognition and bone health. Male or female, old or young, if you train hard and want results, creatine belongs in your stack!
B-Vitamins are essential for energy production and nervous system function. Supplementing with the active, methylated forms of folate/B9 and B12, called methylfolate and methylcobalamin, bypasses conversion issues, ensuring better utilisation – unlike their inactive counterparts, folic acid and cyanocobalamin.
Vitamin D3 and K2 are a magic pair. Vitamin D3 is a good example of how ‘normal levels’ according to health guidelines are not sufficient. Optimal levels can be achieved through supplementation, particularly during the winter months when we’re not in the sun as often. K2 is D3’s sidekick, ensuring calcium is properly directed to bones rather than arteries.
Magnesium + electrolytes (like sodium, potassium, calcium) support muscle function, sleep and stress regulation. Adequate electrolyte intake can be a game changer for many athletes. Fatigue, cramps and poor recovery are signs you need electrolytes.
Protein powder is a convenient way to hit daily protein targets (1.6–2.2g/kg for athletes), especially when whole food intake falls short. I prefer grass-fed whey protein with added digestive enzymes. While I believe in a food-first approach, hitting these protein targets can be challenging and a protein shake can help you get there.
A SIMPLE ROUTINE
Supplementing doesn’t have to mean cluttered shelves of half-used products. My routine is pretty straightforward:
• Morning hydration: Wake up and drink water with salt to replenish minerals (Celtic or Himalayan salt) + sip on an ‘electrolyte blend’ throughout the day.
• Daily essentials blend (after breakfast): A powdered drink containing methylated B vitamins, vitamin D3, K2, magnesium glycinate and extra probiotics.
• Protein & recovery: Either for breakfast or post-workout, I take my whey protein shake (grass-fed whey, creatine, digestive enzymes and collagen) mixed with yoghurt or as a smoothie.
CONSISTENCY IS EVERYTHING
A key aspect of supplementation that many people overlook is consistency. Taking supplements for a few days or even weeks and expecting immediate results is unrealistic – the benefits compound over time. By making supplements a daily habit, you create a solid foundation for energy, recovery and long-term health. You’ll often only realise the impact when you stop taking them.
The bottom line: supplementation has evolved from a ‘nice to have’ to a foundational piece of maintaining peak performance and health. It’s not just about performing better today, but about having full function for decades to come. The key is choosing the right forms, tracking your body’s response and building consistency into your routine. Start with the essentials, pay attention to how you feel and refine as needed. Just like training, the best results come from consistency, awareness and a commitment to long-term progress – not just for your next race or competition, but for a longer healthspan.
ABOUT THE AUTHOR
Kirsten Flanagan (BSc Human Physiology, Biochemistry and Medical Honours in Exercise Science) is a former surfski champion turned triathlete. In her role as business development manager at Tailorblend, she is passionate about making smart, science-backed strategies accessible to athletes and everyday high-performers.
