Supplements and Hydration

When you are training consistently, looking after your fuel and fluids becomes more important. While a balanced diet and regular hydration should be your main focus, some supplements and hydration strategies can help support performance and recovery too.

This guide breaks down a few of the most commonly used options and how they might fit into your routine.

1. Protein
Helps repair muscles and supports strength or muscle gain.
Aim for a source of protein with each meal and after workouts. If you struggle to get enough through food, a basic whey or plant-based protein powder can help.

Backed by: Tipton & Wolfe (2001) – protein supports muscle growth and recovery.

2. Creatine
Great for strength, power and high effort workouts.
Take 3 to 5 grams per day. It builds up over time and works best when taken consistently, not just before training.

Backed by: Kreider et al. (2017) – creatine is safe and effective for improving high intensity performance.

3. Beta Alanine
Supports endurance in short to mid-length workouts.
Take 3 to 6 grams daily. Splitting it across the day can reduce tingling (a normal side effect). Best for activities lasting 1 to 4 minutes, like rowing, circuits or sprint intervals.

Backed by: Hobson et al. (2012) – improves exercise performance in the 1 to 4 minute range.

4. Omega 3s
Can help reduce soreness and support recovery.
Look for supplements with EPA and DHA (the active forms). 1 to 3 grams per day may help reduce inflammation after training.

Backed by: Philpott et al. (2012) – omega 3s support heart health and post-exercise recovery.

5. Carbohydrates and Caffeine Gels
Useful for longer runs or high intensity sessions.
Aim for 30 to 60 grams of carbs per hour in sessions over 60 minutes. Caffeine (3 to 6 mg per kg of body weight) may help you feel more alert and reduce perceived effort.

Backed by: Burke & Maughan (2015) – carbs and caffeine improve endurance and performance.

Daily Hydration
Drink 2 to 3 litres of water each day. You may need more if you are training hard or in hot weather.

Before Training
Drink 500 to 600 ml of water or an electrolyte drink 2 to 3 hours before your session.

During Training
If training for over an hour, sip 150 to 250 ml every 15 to 20 minutes. Use an electrolyte mix to keep your sodium and potassium balanced.

After Training
Drink at least 500 to 700 ml of water or a recovery drink soon after finishing. Keep sipping fluids for the rest of the day.

Backed by: Sawka et al. (2007) – hydration is key to temperature regulation, recovery and performance.

At Edge, we do not provide individual nutrition advice. This guide is for general education only. If you have specific dietary needs, health conditions or questions about supplements, we recommend speaking to a registered dietitian, sports nutritionist or medical professional.