With so many supplements out there claiming to be the next big thing, it’s easy to get overwhelmed. But let’s cut through the noise. The most important things to do to build muscle are to recover quickly, stay hydrated, and boost your performance; funnily enough, the basics still work best. For years, it has been the same, and in 2025, it is no different; the top three supplements worth taking for anyone who exercises are Whey Protein, Electrolytes, and Creatine. Here’s why.
1. Whey Protein: The Muscle Builder
If you’re training hard, your muscles need protein to recover and grow. Whey protein is one of the best sources because it’s fast-digesting and packed with the amino acids your body needs, and is pivotal when taken straight after a workout.
But Why Whey Protein?
✅ Helps build and repair muscle – Perfect for after a workout.
✅ Boosts strength gains – Studies show it helps you get stronger, faster.
✅ Keeps you fuller for longer – Great if you want to manage your weight.
Whey protein is easy to mix into a shake, smoothie, or morning oats. Getting enough protein is a game-changer if you train regularly.
One disclaimer worth noting is that Whey isn’t for everyone. That is why Plant Proteins also exist, and in recent times, they have done a great job of combining all of the essential amino acids together with the right strands of branch chains in a way that is more tasty and less grassy, chalky. So whether you use Whey or a Plant Protein, you are on the right track.
2. Electrolytes: The Hydration Hero
Ever felt exhausted, lightheaded, or crampy after a tough workout? That’s probably due to lost electrolytes. Minerals like sodium, potassium, and magnesium keep your body running smoothly. In the modern day, it is often pretty standard to see people experience dehydration. With the levels of caffeine we consume and the low-quality water in our taps, or the minerals taken out from filtration, it is easy to see why many people are often dehydrated.
So, Why Electrolytes?
✅ Prevent dehydration – Essential if you sweat a lot.
✅ Stop muscle cramps – Magnesium and potassium help muscles contract properly.
✅ Speed up recovery – Replacing lost minerals helps your body bounce back faster.
Electrolytes aren’t just for endurance athletes! They help anyone who trains hard, works hard, drinks caffeine regularly, uses filters or needs an energy boost. I like to start my day with a big 1L drink with electrolytes before I drink anything else. Then, I sip an electrolyte drink during and after workouts for maximum benefits and drink regular water throughout the day. Remember to be careful of high-sugar electrolyte drinks and drinks that use low-quality salts because that is another problem.
3. Creatine: The Performance Powerhouse
If there’s one supplement backed by decades of research, it’s creatine. This little compound helps your muscles produce energy fast, meaning better strength, power, and endurance. Although you can get creatine from animal products like beef and other red meats, studies have shown that just 5g of supplemented creatine daily has massive effects on strength and lean muscle gains.
Why Supplement Creatine?
✅ Boosts strength and power – Helps you lift heavier and perform better.
✅ Supports muscle growth – More reps, more weight, better gains.
✅ Improves brain function – Recent research shows creatine may even help with memory and focus.
Creatine is one of the safest and most effective supplements out there. Just 3-5g per day can make such a big difference, and a kilo of creatine can last for ages and help accelerate your results from regular training.
Final Thoughts: Always Stick to the Basics
A million supplements are on the market, but Whey Protein, Electrolytes, and Creatine remain the tried-and-true essentials. They’re simple, affordable, and proven to work.
These three should be part of your daily routine if you want to train harder, recover better, and feel your best.
No gimmicks, just results.
Are you using any of these? What about all three? If not, now’s the time to start!