As diet has a major influence on a your performance the first part of your regime that you should look at is your normal dietary intake. Many body builders suffer from the misconception that their diet should contain large amounts of protein whereas the reality is that only 20% of their calories should be obtained from protein - whey and soya protein are preferred rather than meat or dairy. Products such as GeniSoy Ultra Soy (435g for £13.99) and Twinlab Triple Whey Fuel (392g for £14.99) provide high quality soya protein and whey protein respectively. Carbohydrates should account for 70% of calories (80% for body builders loading) - dietary fat and water are also essential ingredients of a healthy balanced diet. A wholefood diet is the best option, the cutting down of red meat and dairy products and the increased consumption of fruit, vegetables, nuts, seeds and pulses. It is a good idea to eat a variety of carbohydrates. Rye, rice, barley and other grains can be eaten as well as the ubiquitous wheat. Dietary fat is best obtained as Essential Fatty Acids (EFAs) from nuts, seeds and oily fish. Water is also of extreme importance. The basic recommended level is two litres a day but more is required if the body becomes dehydrated during exercise. As exercise places extreme stress upon the body, nutrient needs often increase faster than calorie needs, it is therefore very unlikely that your diet will fulfil these nutritional needs. Therefore a good multivitamin and a multimineral are essential supplements. We particularly recommend BioCare One-A-Day Vitamin and Mineral (90 tablets for £18.10) or Solgar VM75 (90 tablets for £19.10) and Lamberts Mega Mineral Complex (90 tablets for £12.75). Even marginal deficiencies of the essential nutrients can reduce endurance, shorten the time taken to fatigue or make it more difficult to improve performance. A deficiency in a single essential nutrient could force the anabolic (muscle building) drive to shut down.

The B complex vitamins, especially B6, are crucial for energy production as they unlock the energy from carbohydrates. Athletes have increased requirements for some of the B vitamins (B2, B6, pantothenic acid et al) and athletic performance could suffer if these needs are not met. It can be beneficial to take extra B vitamins on top of your multivitamin such as FSC Supreme Hi Potency B Complex (60 tablets for £9.99). Antioxidants prevent the free radicals created during strenuous exercise from damaging the body while also aiding in exercise recovery, reducing muscle soreness, postponing fatigue and strengthening the immune system. Chromium can help to regulate blood sugar levels and has a muscle building (anabolic) effect.

Minerals are contained in muscles and ancillary structures so it is important to avoid deficiency; a multimineral will also replace the minerals lost through sweating and help to strengthen bones. Iron is obviously crucial because it transports oxygen to and within the muscle cells. Women should pay particular attention to their iron levels, as up to 80% of exercising women are deficient in iron. Iron deficiency can reduce endurance, cause muscle soreness, fatigue, irritability and poor concentration. Solgar Gentle Iron 25mg (90 vegicaps for £7.10) is particularly good, as it will not cause constipation. Magnesium is vital as it aids in the building, contraction and relaxation of muscle, facilitates nerve function and maintains the heartbeat and blood pressure. Studies show that increased levels of magnesium improve cardiovascular performance. The BioCare or Solgar multivitamin plus a multimineral should meet the requirements of most of these nutrients. If you think that you may be lacking in any of the above mentioned nutrients it may be advisable to take an extra supplement of this along with your multivitamin and multimineral. Just ask any member of staff to assist you to find the vitamins and minerals you require.

The third basic product for any sports person is an essential fatty acids (EFAs) supplement, e.g. Udo's Choice Ultimate Oil Blend (500ml for £16.45). EFAs are usually lacking in our modern day diet as few people eat adequate amounts of oily fish or nuts and seeds. The EFAs are required to fulfil the demands for the extra hormones required during exercise and to replace tissue. Medium-chain-triglycerides (MCTs) are processed fats that are also contained in Udo's Choice. The MCTs are an easy source of energy and are also metabolised with carbohydrates into glycogen. Glycogen is the body's second store of energy after glucose in the bloodstream therefore it is important to ensure high glycogen levels in the body as it is converted to glucose to supply energy during exercise. Glycogen is stored in the muscles and the liver and it is vital to keep levels high for endurance exercise. EFAs are also anabolic, anti-catabolic (muscle destroying) and anti-inflammatory.

In short, you should consider fulfilling your nutritional needs with a multivitamin, multimineral and EFA supplement before considering supplementing with any other product.

Creatine monohydrate is probably the most widely used sports supplement. It can increase size and strength, increase lean body mass and decrease body fat. Creatine draws water inside the muscle cells promoting protein synthesis and minimising protein breakdown. This causes the muscles to swell and creates an anabolic environment. This is called 'cell volumizing'. Creatine also assists in the formation of polyamines, powerful growth promoters. Furthermore creatine supports the reproduction of ATP (vital for energy production), increases anaerobic endurance, acts as a lactic acid buffer and can improve recovery time from training. Research now shows that it is unnecessary to take high levels of creatine, around 5g a day would seem to be the optimum. Creatine comes in different grades and we consider the EAS Phosphagen (£22.99) to be the best available. EAS Phosphagen HP (£24.99) combines creatine and amino acids to speed absorption. Absorption is inhibited severely by caffeine so all products containing caffeine are best eliminated from the diet for maximum results. Weight gain builds up quickly but decreases slowly once supplementing is stopped. If long distance runners are using creatine it is advisable to stop supplementing before any competition to allow cells to reduce and to lose any excess weight prior to competition.

CLA (conjugated linoleic acid) exerts a positive effect on protein and fat metabolism which may accelerate fat loss and increase lean body mass. It also has antioxidant properties. EAS supply 90 capsules of CLA for £19.99.

L-glutamine is the most abundant amino acid in the muscle cells. It produces an anti-catabolic effect and prevents muscle wasting. Furthermore it stimulates the immune system and acts as brain fuel. It is a very useful supplement for athletes and is contained in the majority of meal replacement formulas available. Solgar L-Glutamine 500mg (50 vegicaps for £7.80) and Higher Nature L-Glutamine Powder (200g for £25.00) are particularly good supplements. The powder is more cost effective in the long run.

The Myoplex meal substitutes (containing V2G and GKG) made by EAS are also useful supplements for sportsmen. They are available in single portion sachets (£2.50 or £2.99 for deluxe). They contain high quality protein to aid muscle building. V2G is a source of vanadium, an ultra trace mineral, which can increase creatine uptake by the muscle cells. V2G also supports carbohydrate metabolism and stimulates lean muscle. GKG contains glutamine and calcium and it aids in preserving cell volume and glutamine levels.

BCAAs (branched-chain amino acids) are needed for the maintenance of muscle tissue and for intense exercise. The BCAAs are the essential amino acids leucine, isoleucine and valine. They may also reduce muscle loss, speed muscle gain and speed recovery. These are available combined or individually in capsule form - whey protein is also an excellent source. Solgar make a combined BCAAs supplement, BCAA Plus, in capsule form (50 vegicaps for £11.80). They can also be found in many high quality whey protein products.

Anyone taking part in endurance exercise, e.g. cyclists or marathon runners, must supplement to maintain their glycogen levels. Glycogen is stored in the muscles and converts to glucose before combining with phosphorus and glucose to form ATP, which is fuel for the muscles. The body has a second reserve of glycogen in the liver; if this too is used up during exercise then recovery time will be extended. Liquid Power (500g for £6.99) is a useful supplement as it supplies complex carbohydrates to help the body create more glycogen and aids you to be in a better state next time round. It should be taken as soon as possible after exercise or every fifteen minutes if exercising for over thirty minutes. Twinlab also do a complex carbohydrate recovery drink called Ultra Fuel (1.5kg for £16.99).

Sodium and potassium make up the electrolytes in the body, which conduct electrical impulses. These can be lost through sweating so it is important to replace them with a product like Clif Bars Shots (single sachet for £1.00), or by eating a banana with some water to maintain the correct electrolyte balance.

Glucosamine sulphate is a useful supplement for athletes especially runners, boxers and cyclists. It can help to rebuild any damaged cartilage in the joints. People recovering from an injury should take one to two grams per day for a couple of months until an improvement is felt. The dosage can then be dropped to a maintenance level of 500 to 1000 milligrams. Otherwise a low to medium level should be taken permanently to ward of any future joint problems. FSC supply a good Glucosamine Sulphate in 500mg (90 tablets for £14.99) and 1000mg (90 tablets for £19.99) strengths.

Ginkgo biloba (Quest 60 tablets for £21.50) can be useful as it increases blood circulation throughout the body and improves mental focus and concentration. This may be beneficial for sportsmen in competitive situations. Adaptogenic herbs are also useful as they help you to cope with mental and physical stress. Siberian Ginseng (Solgar 60 vegicaps for £11.55) is the first choice for many people and has been used by Russian athletes. A program of three months on and three months off often gives good results. Ginseng may also stimulate protein synthesis and cellular repair enzymes. Astragalus (Nature's Answer 29.5ml for £6.95) is another adaptogenic herb that also acts as an immune stimulant. Rhodiola (Solgar 60 vegicaps for £14.45), a newcomer to the market, may also be of use.

Exercise inhibits the function of the immune system therefore it is important to be aware of this and supplement if you feel that your immune system is becoming run down. A couple of grams of vitamin C (FSC 180 tablets for £9.50) a day plus zinc (Quest 90 tablets for £5.40) are good immune boosters. The herbs echinacea and astragalus are also very useful (FSC Echinacea, Astragalus and Reishi 90 tablets for £18.99).

As there is such a wide range of products available to the sports person it can be difficult to choose the most appropriate approach. The place to start is a well-balanced wholefood diet and the basic supplements, a multivitamin, a multimineral and an EFA supplement. It is also important for those carrying out exercise to warm up and cool down properly as well as having rest days. It is important to rest as the body only makes muscle during periods of rest. Once these procedures are in place you can then look at other supplements. Creatine is useful for muscle growth and l-glutamine is a helpful anti-catabolic supplement. A glycogen replacing supplement is helpful for runners and glucosamine sulphate for anyone exerting stress on their joints.

The products and prices mentioned are only a representation of the supplements we have in stock. The price listed is for the largest size of each product, most are also available in smaller sizes. Furthermore many of the products mentioned above are made a variety of suppliers. We have listed the products that we think are most suited to a sports person but we are more than happy to show you our full range of products on your visit to the shop. Any member of staff will happily advise you on the products that are most suited to your exercise regime and will help you to develop a nutritional program to support your training.

Shopping list for sports supplements

Essential:
BioCare One-A-Day Vitamin and Mineral or Solgar VM75
Lamberts Mega Mineral Complex
Udo's Choice Ultimate Oil Blend

Supporting:
Solgar L-Glutamine 500mg or Higher Nature L-Glutamine Powder
Liquid Power
Vitamin C
Zinc

Plus:
Supplements to support you in your chosen sport/exercise regime.