The Ultimate Supplement Stack for Men and Women
Boost Your Training. Improve Your Health. Backed by Science.
When it comes to getting the most out of your training and staying healthy, smart supplementation can play a key role. At Sussex Performance Centre, we’re all about focusing on what actually works — no fads, no gimmicks.
Below is the ultimate supplement guide for men and women, designed to support performance, recovery, and long-term health. All recommendations are evidence-based and widely used by professionals in strength, fitness, and endurance training.
1. Creatine Monohydrate
Men & Women
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Why? Increases muscle strength, power output, and lean mass. Enhances brain function and recovery.
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Dose: 3–5g daily (no need to cycle).
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Science: Over 500 studies support creatine’s benefits (Cooper et al., 2012, Journal of the International Society of Sports Nutrition).
2. Whey Protein (or Plant-Based Alternative)
Men & Women
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Why? Supports muscle repair and growth post-exercise. Convenient for hitting protein targets.
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Dose: 20–30g post-workout or as needed to reach daily intake (1.6–2.2g/kg BW).
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Science: Effective across ages and genders for maintaining and building lean mass (Morton et al., 2018, British Journal of Sports Medicine).
3. Omega-3 (EPA/DHA)
Men & Women
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Why? Reduces inflammation, supports heart and brain health, improves recovery.
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Dose: 1–2g EPA/DHA daily (check label specifics).
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Science: Regular intake linked to improved cardiovascular and joint health (Harris et al., 2009, American Journal of Clinical Nutrition).
4. Vitamin D3
Especially for Women (but important for both genders in the UK)
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Why? Crucial for bone health, immune support, hormone function, and mood.
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Dose: 1,000–2,000 IU/day (higher in winter; test levels ideally).
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Science: Deficiency common in athletes and general population, especially in the UK (Holick, 2007, New England Journal of Medicine).
5. Magnesium (Citrate or Glycinate)
Men & Women
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Why? Aids sleep, muscle function, energy metabolism, and stress reduction.
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Dose: 300–400mg/day, ideally before bed.
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Science: Many active individuals are deficient due to sweat loss and diet (Rosanoff et al., 2012, Nutrition Reviews).
6. Ashwagandha (KSM-66)
Especially for Men (but also effective for women)
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Why? Adaptogen shown to reduce cortisol, improve testosterone, strength, and recovery.
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Dose: 300–600mg/day.
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Science: Studies show improvements in VO2 max, strength, and stress response (Wankhede et al., 2015, Journal of the International Society of Sports Nutrition).
7. Iron (for Women of Menstruating Age)
Women
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Why? Supports energy, oxygen delivery, and prevents fatigue.
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Dose: Based on bloodwork; don’t supplement blindly.
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Science: Common deficiency in female athletes (Hinton, 2014, Current Sports Medicine Reports).
8. Electrolytes (Sodium, Magnesium, Potassium)
Men & Women
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Why? Supports hydration, muscle function, and endurance during sweaty or high-volume sessions.
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Dose: 1–2 servings pre- or intra-workout on hot/sweaty days.
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Science: Key for preventing cramping and improving performance (Casa et al., 2000, Journal of Athletic Training).
Key Differences: Men vs Women
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Men benefit more from testosterone-supporting compounds like creatine and ashwagandha.
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Women, especially active or pre/peri-menopausal, benefit from supporting iron and vitamin D due to hormonal and bone-density considerations.
Where to Buy (UK-Approved & Trusted Brands)
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Creatine/Whey/Omega-3: MyProtein, Bulk, Innermost
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Vitamin D & Magnesium: Bare Biology, Wild Nutrition, BetterYou
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Ashwagandha: KSM-66 by Nootropics Depot or ReviveMD
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Electrolytes: Precision Hydration, LMNT, HydrateM8
Final Word
Supplements aren’t magic, but when paired with good training, sleep, and nutrition — they work. For SPC members looking to gain an edge, recover better, and stay healthy longer, this stack is science-backed and real-world tested.
