The best pre-workout supplements 2026 – tried and tested
What are the best nutrients to be taking to boost your training? Whether you’re looking for performance enhancement or muscle building, our expert nutritionist has looked into the best supplements on the market
For those looking to maximise their workouts, pre-workout supplements have become a popular choice to boost energy, focus and endurance. Designed to support physical performance, these supplements can help you push through fatigue, whether you’re tackling high-intensity training, building muscle or improving stamina. By combining active ingredients like caffeine, amino acids and creatine, they provide the extra edge needed to reach fitness goals. The effectiveness of a pre-workout supplement depends on its ingredients and your individual needs. Some focus on enhancing energy and concentration, while others target muscle recovery or endurance. Caffeine is a common inclusion that's known for improving alertness and performance, while creatine aids short bursts of intense activity. Beta-alanine and nitrates are also often included to help delay fatigue and improve blood flow during exercise. Timing is key when using pre-workout supplements, with most designed to be taken 30-60 minutes before exercise. Experimenting with timing and formulations can help you find what works best for your routine. Best pre-workout supplements at a glance JUMP TO REVIEWS Podium Athlete Pre, £23.99 ProMix PreWorkout, £39.99 Innermost The Energy Booster, £29.95 Optimum Nutrition Fruit Punch Gold Standard Pre-Workout 330g, £27 Jump to: Best pre-workout supplements to buy in 2026 What should be in a pre-workout supplement? What makes a good pre-workout supplement? When should you take a pre-workout supplement? Why you can trust Good Food reviews This review was developed with the help of a qualified nutritionist and registered dietitian, who combined her clinical expertise with a practical understanding of how pre-workout supplements fit into real training routines. Each product was checked for its formulation, dosage, ease of use and value for money, with special attention to ingredients like caffeine, creatine and beta-alanine and whether they were included at levels shown to be effective. And of course all pre-workout supplements were tried to offer you genuine guidance on what the supplement was like to prepare and drink – including whether it was pleasantly palatable or something we felt we had to chug. Our expert also considered the experience from a gym-goer’s perspective. For example, whether a supplement genuinely boosts energy and focus without being difficult to take or unrealistic to use every day. As with all Good Food reviews, the results were not shared with manufacturers or retailers before publication, and no payment was accepted for positive coverage. What we looked for in pre-workout supplements All the pre-workout supplements featured were tested over the same period to keep results consistent and comparable. Each product was trialled and scored against set criteria, with detailed notes taken during use. We tested a variety of options from a mix of brands at different price points and in a variety of formats, such as powders, capsules and ready-to-drink sachets, to reflect the range available on the market, though only the powder offerings made it into our final list. Here’s what we assessed: Taste and flavour: For powders and drinks, we noted whether the flavour was enjoyable, how well the powder mixed with liquid and whether the taste lingered pleasantly or left an artificial aftertaste. Nutrient profile: We looked closely at the key ingredients, such as caffeine, creatine, beta-alanine and electrolytes and whether they were present in evidence-based amounts that could realistically support energy, focus and performance. Additives: Ingredient lists were reviewed for extras like preservatives, artificial sweeteners or colourings, highlighting products that kept formulations cleaner or more minimal. Dietary requirements: We checked whether each supplement was suitable for specific needs, including vegetarian, vegan or allergen-free formulations. Value for money: We compared cost per serving, weighing the price against the quality of the formulation, taste and overall performance in use. Best pre-work out supplements to buy in 2026 Podium Athlete Pre – blue raspberry Available from Healf (£23.99) Star rating: 4.5/5 Blue raspberry flavour gives this pre-workout a tangy, sour kick that’s easy to drink despite its artificial edge. The powder mixes quickly and includes a measuring scoop. Each serving provides 165mg caffeine and 5g creatine monohydrate for both energy and strength. Beta-alanine is slightly lower than in top-tier options, but with 25 servings per tub, it’s a convenient and reliable pre-workout for intense training. Available from: Healf (£23.99) ProMix PreWorkout Available from Healf (£39.99) Star rating: 4.5/5 This pre-workout mixes smoothly with water and tastes pleasantly sweet thanks to stevia. The powder dissolves cleanly with no clumps and comes with a handy scoop. It’s vegan, keto-friendly and free from gluten, soy and artificial additives. With beta-alanine, caffeine and amino acids, it’s best for high-intensity sessions. At £1.40 per serving, it sits at the premium end, but performs well. Available from: Healf (£39.99) Innermost The Energy Booster Available from Cult Beauty (£24.95), Innermost (£29.95) Star rating: 4/5 This mid-price pre-workout contains caffeine and guarana, which can help with energy and focus, so is best suited to sports rather than a general gym workout. Although one serving didn’t contain the recommended daily levels of all ingredients, Innermost offers a free consultation with a nutritionist, which offers good value for money. Available from: Cult Beauty (£24.95) Innermost (£29.95) Optimum Nutrition Fruit Punch Gold Standard Pre-Workout Available from <a href="https://www.amazon.co.uk/Optimum-Nutrition-Standard-Creatine-Monohydrate/dp/B00TFB0YTM/ref=sr_1_5?crid=1LKHX7JQ4RU4W&dib=eyJ2IjoiMSJ9.LjoJxPov9QxyeYlfSLszBIVWix1GUrw71EipaFypVAQiz4o0zSiO2krOA1F3fIEpTuxOOeE9wGFH7pusYVcgWsp2R4kqpS7nxvBDz7DY9ImP7yjzUbZRgYZ-itt3TvZ8uIhJuAQdRint-puFIRLUeGcFFrAwzSZaItbFjAndqpOlYfyuxEGHxBKbTGFvqObDxnGmtuySYEBtOl6OTFiKP_JikIdj486v7UXxco3-YXCAs9FOH8MOc6MWy6Cq0zLtLxE9PXzk8L_D5R67vkIYLMU6-peRgaRsYrf9ygem5W8.OSd_Nx2X9z-8JCzZAJwnuwWs0x_1Nm6kKWIwNZ1MDSo&dib_tag=se&keywords=Optimum%2BNutrition%2BFruit%2BPunch%2BGold%2BStandard%2BPre-Workout&nsdOptOutParam=true&qid=1731507862&sprefix=optimum%2Bnutrition%2Bfruit%2Bpunch%2Bgold%2Bstandard%2Bpre-workout%2Caps%2C75&sr=8-5&th=1&tag=bbc00-21&ascsubtag=bbcgoodfood-920069" target="_blank" rel="sponsored">Amazon (£21.90), Optimum Nutrition (£27), Holland & Barrett (£30) Star rating: 4/5 This pre-workout scored high for taste, ease of mixing and value for money. It contains caffeine, creatine and beta alanine, but no BCAAs so is better suited to team sports where short bursts of energy are needed and good focus, rather than muscle-building workouts. This pre-workout is also subject to monthly, third-party testing by the Informed Choice organisation, giving peace of mind about what’s actually in the product. Available from: <a href="https://www.amazon.co.uk/Optimum-Nutrition-Standard-Creatine-Monohydrate/dp/B00TFB0YTM/ref=sr_1_5?crid=1LKHX7JQ4RU4W&dib=eyJ2IjoiMSJ9.LjoJxPov9QxyeYlfSLszBIVWix1GUrw71EipaFypVAQiz4o0zSiO2krOA1F3fIEpTuxOOeE9wGFH7pusYVcgWsp2R4kqpS7nxvBDz7DY9ImP7yjzUbZRgYZ-itt3TvZ8uIhJuAQdRint-puFIRLUeGcFFrAwzSZaItbFjAndqpOlYfyuxEGHxBKbTGFvqObDxnGmtuySYEBtOl6OTFiKP_JikIdj486v7UXxco3-YXCAs9FOH8MOc6MWy6Cq0zLtLxE9PXzk8L_D5R67vkIYLMU6-peRgaRsYrf9ygem5W8.OSd_Nx2X9z-8JCzZAJwnuwWs0x_1Nm6kKWIwNZ1MDSo&dib_tag=se&keywords=Optimum%2BNutrition%2BFruit%2BPunch%2BGold%2BStandard%2BPre-Workout&nsdOptOutParam=true&qid=1731507862&sprefix=optimum%2Bnutrition%2Bfruit%2Bpunch%2Bgold%2Bstandard%2Bpre-workout%2Caps%2C75&sr=8-5&th=1&tag=bbc00-21&ascsubtag=bbcgoodfood-920069" target="_blank" rel="sponsored">Amazon (£21.90) Optimum Nutrition (£27) Holland & Barrett (£30) What should be in a pre-workout supplement? Caffeine Caffeine is a stimulant, but not everyone responds to it in the same way, as it is dependent on your genetic make-up. However, 3-6mg of caffeine one hour before a workout has been shown to improve aerobic endurance and focus and attention in some, and the International Society for Sports Nutrition (ISSN) recommends it for improving performance. Too much caffeine can affect sleep, which won’t help your exercise in the long run, so be careful about having too much caffeine over the course of a day and also close to bed time. Carbohydrates Carbohydrates are the primary source of fuel for exercise as glucose gets converted to adenosine triphosphate (ATP) – which the body uses for energy. Maltodextrin has been best studied for its use in exercise as it is rapidly absorbed. The ISSN recommends consuming some carbohydrate 30-90 minutes before exercise. Creatine Creatine helps muscles regenerate ATP energy quickly, which is especially useful for short bursts of intense exercise like sprinting or weightlifting. There is lots of evidence that it improves performance – however, there is no clear consensus of whether it is better to take it pre- or post-workout, or whether timing matters at all. Nitrates Nitrates cause blood vessels to open up so can increase blood flow. They are often found in pre-workout supplements in the form of beetroot. A study showed that supplementing 300-600mg nitrates two to three hours prior to exercise may improve performance in some people. Amino acids Amino acids are the building blocks of proteins and are found in many foods, but have also been widely studied in supplement form for their effect on performance and recovery. There are many different types: Beta alanine Beta alanine has been shown at a dose of 4-6g/d to improve performance during exercise, most probably because it reduces acid build-up in muscles, delaying fatigue. However, most supplements don’t offer this in such quantities. Branched-chain amino acids (BCAA) Although BCAAs are in lots of pre-workout supplements, the evidence that they improve performance is mixed. They have been shown to promote anabolic (muscle-building) signalling and reduce catabolic (muscle breakdown) signals, but whether this translates into better performance is still up for debate. However, they have been shown to be safe at daily levels of up to 20g for each kg of body weight and may reduce muscle soreness during resistance training. Most studies suggest an intake of 6-10g, but pre-workout supplements generally provide much less than this. Other amino acids Other amino acids are less well studied with a lower quality of evidence. L-citrulline malate (found in watermelon) converts in the body to L-arginine. Some small studies have found that this may improve muscle function, although the findings are not consistent. L-arginine helps to convert nitrates into nitric oxide to improve blood flow but the evidence is not strong enough to show that this actually improves performance in the quantities found in most pre-workout supplements. Taurine is often included in pre-workout supplements but there is no evidence that it can increase performance. It may, however, reduce oxidative stress caused by exercise, potentially having an anti-inflammatory effect. There is no clear agreement on the best timing or quantity to take though. Guarana Guarana contains caffeine and has a stimulant effect, and there is some evidence that it can improve focus. B vitamins B vitamins are necessary for energy metabolism and the production of ATP. However, there is very little evidence they improve performance if you are not deficient in them (with any excess getting excreted in your urine). Vitamin C Like B vitamins, vitamin C is also water soluble so any excess gets excreted, but because it has anti-oxidant properties there is some evidence that it may help reduce oxidative stress from exercise. However, very few people are actually deficient in vitamin C because it is so widely available in food. Electrolytes Electrolytes added to fluids aid the rate of absorption so can prevent dehydration or improve rehydration. Some examples of electrolytes are calcium, magnesium, potassium, sodium and chloride. Maca A small study of elite athletes showed improvements in fitness, inflammation and ATP production when supplementing with 250mg of black maca. A review of the evidence has shown promising outcomes in reducing cellular oxidative stress but, although this is promising, there is not enough evidence from human studies to recommend it in a pre-workout supplement. What makes a good pre-workout supplement? According to the most robust evidence, a pre-workout supplement should contain caffeine, creatine (unless you are taking this as a separate supplement) and beta alanine. However, from there it does depend on what kind of workout you are doing. Carbohydrate has been shown to be useful for endurance workouts and, if you are looking to build muscle and reduce muscle soreness, you can potentially look for the inclusion of branched-chain amino acids. Electrolytes are also useful because they tend to promote more fluid consumption and less excretion meaning they can prevent dehydration, which is especially important if you are exercising for longer periods. However, recommending specific amounts of these active ingredients is tricky because many of the studies have been done on elite athletes or men, meaning that it can be hard to extrapolate the results to women or people who are exercising only a couple of times a week. Most of the supplements tested contained less of each ingredient than the amounts studied in research, so the effectiveness is hard to judge. People should be aware that because guarana contains caffeine, supplements with both of these ingredients will mean higher caffeine than is on the label, which may cause sleep issues in some people, especially if taken alongside other sources of caffeine like coffee. Some contain creatine, but many people take this as a separate supplement. Always check the ingredients list if you are taking multiple supplements to check you aren’t doubling up. Some pre-workout supplements have been banned because they contained illegal substances such as amphetamines which were not listed in the ingredients. It is extremely important that you buy from a reputable source, ideally with third-party testing. When should you take a pre-workout supplement? The evidence on timing of pre-workout supplements is a bit muddy because research is varied across supplements containing different ingredients at different doses on different populations, so it’s difficult to translate into one-size-fits-all advice. However, doing some experimenting with different timings around your own exercise to see what works best for you is likely to be a good course of action. Some things to look out for include: how quickly you become fatigued; how many reps you can do; how much weight you can lift; the intensity of your exercise and so on, building up a picture of how your own performance is affected by timings. Try taking before or even during a workout. Related content Best protein powders Best vegan protein bars Best sources of protein Best sources of protein for vegetarians Best sources of protein for vegans What to eat for a workout Sports nutrition: what's worth trying? Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements UK Best probiotic supplements Best creatine supplements Best calcium supplements Best sleep supplements More health-focused reviews Best sports water bottles Best health gadgets Best fitness trackers Best fitness trackers for kids Best meal prep containers Best kombucha to buy Do you buy pre-workout supplements? Leave a comment and tell us your favourite below. If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on Good Food is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
The best creatine supplements 2026 – tried and tested
This popular supplement is taken by gym-goers to help muscle bulking, as well as by performance athletes. Find out more and read our expert nutritionist’s review of the best products on the market
If you're into your fitness, you've probably heard of creatine. It's naturally found in the body and in foods like meat and fish. It helps regenerate ATP, the molecule that powers high-intensity physical activity. For those engaged in sports or resistance training, creatine can improve performance, boost recovery and support strength development. The effects of creatine have been extensively researched and while athletes often use it to enhance muscle growth or endurance it’s also beneficial for general energy metabolism. Available in powders, capsules and tablets, creatine monohydrate is the most studied and cost-effective form. Innovations like capsules and micronised powders offer added convenience. A daily dose of 3-5 grams is sufficient for most users. Pairing creatine with carbs or protein can enhance absorption, though timing relative to workouts remains debated. Affordable, safe and effective, creatine is a staple in sports nutrition (it's the only one allowed in competitive sport). Whether you're an athlete or casual gym-goer, it’s a brilliant way to elevate performance and recovery. Best creatine supplements at a glance Best creatine powders: FreeSoul Pure Creatine Monohydrate Powder, £12.49 FreeSoul HydraCreatine Creatine & Electrolytes Powder, £19.99 VivoLife Creatine, £19.99 ESN Ultrapure Creatine Powder, £17.99 Warrior creatine and electrolytes (mixed berry), £19.99 FreeSoul CreaGlow Creatine + Collagen Powder, £34.99 Innermost The Power Booster Creatine, £24.95 Elite All Blacks Creatine Monohydrate, £35.19 MyProtein Impact Creatine, £3.99 WeightWorld Creatine Monohydrate Micronised Powder, from £8.49 Ancient + Brave True Creatine +, £28 Best creatine capsules: MyProteinCreapure Micronized Creatine Capsules, £32.99 Best creatine tablets: WeightWorld Creatine Monohydrate Tablets, £19.99 Jump to: Best creatine supplements to buy in 2026 How much creatine should I take each day? When should I take creatine? What form of creatine should I take? What format of creatine is best? How long does creatine take to work? What we looked for in creatine supplements How we tested creatine supplements All supplements were tested in the same way: we prepared each creatine, whether powder, tablet or capsule, in accordance to the manufacturer's instructions, and recorded observations based on the in depth testing criteria. We included samples from various brands, offering diverse formats such as powders, tablets, capsules and gummies (though no gummies made it into our final list), with a range of price points to suit different budgets. The key areas we assessed were as follows: Taste and flavour: is the consuming experience pleasant? Nutrient profile: how much creatine per daily dose? How does this compare to the NRV? Additives: does the product contain additives, for example: preservatives, artificial sweeteners or colourings? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian or vegan? Value for money: how does it compare to other products on a cost-per-day basis Best creatine supplements to buy in 2026 Best creatine powders FreeSoul pure creatine monohydrate powder Available from FreeSoul (£9.99) Price per day (recommended dose): 17p Star rating: 5/5 Effortlessly fitting into any routine, this unflavoured creatine monohydrate powder dissolves quickly, with no lumps or aftertaste, making it easy to mix into water or shakes. Each serving delivers 3.4g creatine and is suitable for both vegetarians and vegans. The packaging is sturdy and resealable. This creatine contains no unnecessary additives, fillers or sweeteners, offering excellent value at 17p per dose. With its neutral taste and straightforward use, it’s a convenient choice for your daily supplement. Available from: FreeSoul (£9.99) FreeSoul HydraCreatine creatine & electrolytes powder Available from FreeSoul (£24.99) Price per day (recommended dose): 83p Star rating: 5/5 Refreshing, with a sweet and salty strawberry and mango flavour, this creatine mixes easily into water and is pleasant to drink. Each serving provides 3.4g creatine monohydrate, as well as vitamin C, prebiotics, marine collagen and a blend of electrolytes, aiding performance, recovery and hydration in one formula. Convenient to take daily, it comes in a robust, resealable pouch with 30 servings. It's vegan and free from animal-derived ingredients. While no GMP certification is mentioned, the product is nutritionist formulated. Available from: FreeSoul (£24.99) VivoLife Creatine Available from Healf (£13.99), VivoLife (£19.99) Price per day (recommended dose): 24p Star rating: 5/5 Unflavoured and finely milled, this creatine powder dissolves easily without clumps or aftertaste. Each serving provides 3-5g creatine monohydrate, aligning with recommended use for muscle support. The vegan-certified, third party-tested formula gives reassurance on purity and quality. Though it lacks a scoop, the recyclable packaging is practical. With generous servings and a money-back guarantee, it offers standout value. Available from: Healf (£13.99) VivoLife (£19.99) ESN Ultrapure Creatine Powder Available from ESN (£17.99) Price per day (recommended dose): 25p Star rating: 4.5/5 This creatine powder is a premium, micro-fine creatine monohydrate that dissolves easily in water or shakes and is unflavoured, making it ideal to mix into any drink without altering the taste. It offers high purity and regular lab testing for quality and safety. The neutral profile makes it easy to fit into your daily supplement routine, and it’s suitable for vegans with no added fillers or flavours. Available from: ESN (£17.99) Warrior creatine and electrolytes (mixed berry) Available from Warrior (£19.99), Amazon (£17.99) Price per day (recommended dose): 22p Star rating: 4.5/5 This creatine powder dissolves well in water and has a pleasant mixed berry flavour that isn't overly sweet or artificial, making it easy to fit into your routine. The addition of electrolytes provides a hydration boost, so it's ideal pre- or post-workout. An unflavoured version is also available if you prefer to add it to shakes. Both are suitable for vegetarians, and it's free from GMOs and sugar. Available from: Warrior (£19.99) Amazon (£17.99) FreeSoul CreaGlow creatine + collagen powder Available from FreeSoul (£34.99) Price per day (recommended dose): £1.16 Star rating: 4.5/5 Combining creatine monohydrate with marine collagen peptides, electrolytes and added nutrients, this powder is a fantastic supplement for those seeking more than just creatine. The raspberry flavour is strong, with a pronounced artificial sweetener aftertaste, which may not appeal to everyone. But, it mixes easily into cold water or smoothies. The blend is convenient for those who already use both creatine and collagen, but it is not suitable for vegetarians or vegans. Packaging is resealable and aesthetically pleasing enough to leave out in your kitchen. Available from: FreeSoul (£34.99) Innermost The Power Booster Creatine Available from Innermost (£24.95) Price per day (recommended dose): 33p Star rating: 4.5/5 Although this wasn’t the cheapest of the supplements, one serving contains 166% of the minimum recommended effective dose. It is flavourless and can be mixed with juice or any workout drink, although wasn’t particularly pleasant to drink when mixed with water. Innermost offers a free 15-minute consultation to anyone with questions about which product is best for them. Available from: Innermost (£24.95) Elite All Blacks Creatine Monohydrate Available from Healthspan Elite (£35.19) Price per day (recommended dose): 44p Star rating: 4/5 This product is more expensive than most of the powders but the company is part of the Informed Sport organisation which is a third party tester checking for banned substances –which is important if you are competing – and is formulated by the All Blacks nutritionists. It is neutral tasting so it can be mixed with other drinks. It contains 166% of the minimum recommended dose per scoop, so would be less convenient to measure out if you wanted the 3g dose. Available from: Healthspan Elite (£35.19) Impact Creatine Available from MyProtein (£3.99, 100g), MyVegan (£3.99, 100g) Price per day (recommended dose): 17p Star rating: 4/5 This creatine powder offers good value for money but the tropical taste is not going to be to everyone’s liking. It’s very sweet and this can feel a bit overwhelming. The flavour also makes it more difficult to add to any other flavoured workout drinks. It is part of the Informed Sport organisation testing for banned substances. One serving contains 3g, 100% of the recommendation per day, although the scoop measured out slightly more than this. Available from: MyProtein (£3.99, 100g) MyVegan (£3.99, 100g) WeightWorld Creatine Monohydrate Micronised Powder Available from Amazon (£13.99), WeightWorld UK (£8.49) Price per day (recommended dose): 9p Star rating: 4/5 This creatine powder was the best value for money in terms of cost per dose. It also comes in a pack with five months’ supply so will last a long time before having to reorder. A scoop was included which measures out 100% of the recommended 3g/d and was very easy to dissolve in juice or a smoothie with no discernible flavour or mouthfeel, but was less pleasant to drink with water alone. Available from: Amazon (£13.99) WeightWorld UK (£8.49) Ancient + Brave True Creatine + Available from Ancient + Brave (£28) Price per day (recommended dose): 75p Star rating: 4/5 This was the most expensive of all and although it also contains vitamin D, magnesium and taurine as well, there is no evidence that this will improve its functioning. Each serving contains 200% of the recommended 3g/d. It dissolves well and you can mix it into other drinks with no discernible flavour. The glass jar is good for storage but isn’t practical for carrying around, though Ancient + Brave do offer True Creatine + sachets, if you're likely to be taking creatine on the go. Contains 30 servings. Available from: Ancient + Brave (£28) Creapure Micronized Creatine Capsules Available from MyVitamins (£32.99), MyProtein (£32.99) Best creatine capsules Price per day (recommended dose): 47p Star rating: 4/5 The creatine capsules were very large and four of them contained only 93% of the recommended 3g/d dose. Although they are convenient for carrying around, this convenience is offset by the price. Because they are in capsule form, there are also some additives and anti-caking agents which you don’t get with the pure powder. The taste was neutral but they were fairly hard to swallow and taking four at once wasn’t particularly pleasant. Available from: MyVitamins (£32.99) MyProtein (£32.99) WeightWorld Creatine Tablets Available from WeightWorld (£19.99), Amazon (£15.27) Best creatine tablets Price per day (recommended dose): 22p Star rating: 4/5 The tablets were quite large but smaller than the capsules. They are not the easiest shape to swallow as they are not completely rounded, but they have no taste. Tablets aren’t going to suit everyone but if you are okay with swallowing them then these are convenient and not too expensive to get the 3g/d recommended dose. You do need to take three tablets to get this though. Because they are tablets and not pure creatine, there are bulking, binding and glazing agents added. Available from: WeightWorld (£19.99) Amazon (£15.27) How much creatine should I take each day? Many studies have recommended a 'loading phase' at the beginning of use, where muscles become saturated with creatine by taking a higher dose for a short period – typically 20g, which is split into four doses of 5g, for five days. However, there is accumulating evidence that this is not necessary and a lower daily dose of 3-5g still provides the same benefits. One early study suggested that taking substantially more than the recommended dose had an adverse effect on the kidneys. However, more than 30 years of studying creatine supplementation has not found any adverse effects if taken at the recommended dose. People with kidney disease or people who are pregnant or breastfeeding should not take creatine. When should I take creatine? The timing of creatine supplementation around exercise has been widely studied with conflicting results. Although many companies recommend taking creatine pre-workout, there is a lack of evidence to support this. There are some studies that show taking creatine with carbohydrate or protein may improve retention and utilisation of creatine. Creatine degrades quickly once dissolved, so it should ideally be mixed with water and then taken as soon as possible. Early studies suggested that taking creatine and caffeine together may reduce the effect or even be harmful, but this has not been found in more recent studies. What form of creatine should I take? Creatine monohydrate is the most widely studied form of creatine and is shown to be very stable and well absorbed. Although other forms can be bought, there is no evidence to suggest that they are better, and some have performed worse in studies. What format of creatine is best? Creatine in powder form that you mix with water is readily absorbed and good value for money, but it is quite bulky to carry around and not everyone enjoys the taste. Tablets, capsules or gummies are convenient and taste is less of an issue, but they can be more expensive. Micronised creatine is more easily dissolved, but there is no evidence that this improves absorption in the body. Creatine gummies and tablets are not absorbed as quickly as powder as they need to go through digestion. Although they have not been specifically studied for absorption, they contain creatine powder which has a very high absorption rate in the gut. There is no reason to assume they will work differently once digested, but their convenience is offset by the price as they tend to be more expensive. How long does creatine take to work? Creatine works by saturating the muscles with stored creatine, which enhances the body’s ability to rapidly produce energy during short bursts of activity. But, creatine is not fast-acting – it requires time to build up in the muscles before its benefits become noticeable. If you follow a loading phase – consuming typically 20 grams per day split into four doses over five to seven days – you may begin to experience results such as improved strength and power within seven to 10 days. Without a loading phase, taking a consistent daily dose of three to five grams will achieve full muscle saturation in about three to four weeks. The time it takes to see results can also depend on your diet, training routine and individual body chemistry. Importantly, creatine's effectiveness increases with regular use and should be paired with consistent exercise for best results. While it doesn't offer instant performance boosts, creatine is well-supported by clinical evidence for long-term gains in strength and endurance. As with any supplement, speak with a healthcare professional if you have questions about suitability. More creatine supplements tried and tested Optimum Nutrition Micronised Creatine Powder: 4/5, Holland & Barrett (£16) Related content Best pre-workout supplements Best protein powders Best vegan protein bars Best sources of protein Best sources of protein for vegetarians Best sources of protein for vegans What to eat for a workout Sports nutrition: what's worth trying? Best magnesium supplements Best iron supplements Best vitamin D supplements Best omega-3 supplements Best vitamin B12 supplements UK Best probiotic supplements Best pre-workout supplements Best calcium supplements Best sleep supplements Best pregnancy supplements More health-focused reviews Best sports water bottles Best health gadgets Best fitness trackers Best fitness trackers for kids Best meal prep containers Best kombucha to buy Do you buy pre-workout supplements? Leave a comment and tell us your favourite below. If you have any questions, suggestions for future reviews or spot anything that has changed in price or availability, please get in touch at goodfoodwebsite@immediate.co.uk. All health content on Good Food is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Chickpeas are a versatile pulse that can roasted with garlic & rosemary oil, added to a curry and much more. Our nutritionist reveals more about their metabolic and other health benefits.
What are chickpeas? Chickpeas – otherwise known as garbanzo beans – are a type of legume that is grown in over 50 countries worldwide. They are generally dried for easy long-term storage, then rehydrated (or, in developed countries, canned). They have numerous benefits, providing a cheap, plant-based source of protein, micronutrients and fibre, as well as slow-release carbs, which support energy levels and blood sugar control. They form a large part of the diet in India, the Middle East, North Africa and Europe, and are eaten in curries, salads, soups, dips and spreads – hummus is a popular recipe around the world. Chickpeas can also be milled into flour, known as gram or besan, and made into flatbreads, such as roti or dosa – an Indian pancake. They're now widely available in the form of chickpea pasta, too, making them extremely versatile. Discover how to cook chickpeas, beans & pulses recipe ideas and mealtime inspiration in our chickpea recipes, from easy falafel to chickpea curry. Benefits of chickpeas may include: Good source of protein Contain anti-inflammatory polyphenols High in iron Source of magnesium Low glycaemic index (GI) May help regulate blood sugar Associated with lower risk of bowel cancer Help with weight management by reducing fat storage May help restore the balance of bacteria in the gut, supporting good digestive health Can lower cholesterol Can lower blood pressure Nutritional profile of chickpeas 100g (cooked) chickpeas provides: 164kcal 9g protein 27g carbohydrate 8g fibre Top 11 health benefits of chickpeas 1. They are a good source of protein Chickpeas are high in plant proteins, which are widely accepted to be beneficial for health when compared to animal proteins. This means they can be a good substitute in recipes that contain meat, providing additional nutrients such as magnesium and fibre. 2. Contain anti-inflammatory polyphenols Chickpeas contain isoflavones, a type of polyphenol that is antioxidant – meaning it can prevent damage to DNA – and anti-inflammatory, which helps reduce the risks of inflammatory diseases such as heart disease and type-2 diabetes. Isoflavones are also known to reduce menopause symptoms like hot flushes for some women. 3. A source of iron Iron is needed to carry oxygen around the body to all the cells and is vital for brain development in children, supporting the immune system and preventing fatigue. It's one of the few common micronutrient deficiencies in the UK. Half a can of chickpeas contains nearly a quarter of our iron needs for a day. 4. A source of magnesium That same half a can will also provide around 17 per cent of your daily magnesium needs. Magnesium is an essential part of over 300 reactions across the cardiovascular, skeletal and neurological systems, and is necessary for energy production. Increasing magnesium intake has also been shown to improve sleep quality and duration. 5. Chickpeas contain low glycaemic index carbohydrates A low glycaemic index (GI) means that the carbohydrate energy is broken down and absorbed slowly when compared against glucose, which has a very high GI. This means that the carbohydrate enters the bloodstream more gradually, keeping energy levels more constant. 6. Chickpeas can regulate blood sugar Because the carbohydrate is entering the blood more gradually, it prevents blood sugar spikes (when blood sugar goes above a safe level) and troughs (when it drops below a safe level). This also means the body releases less insulin over time, which helps prevent insulin resistance. As a result, chickpeas are a healthy source of carbohydrates for people with type-2 diabetes or pre-diabetes. 7. They are associated with lower risk of bowel cancer Certain parts of chickpeas are indigestible by our own immune system, so they enter the colon, where they are broken down by microbes. This process leads to the production of short-chain fatty acids like butyrate, which are protective against colorectal cancers. 8. Chickpeas can help with weight management by inhibiting appetite and reducing fat storage Chickpeas have been associated with managing weight, which might be because they can improve satiety and prevent blood sugar crashes. However, there's also some evidence to suggest that they may reduce or even reverse visceral fat storage (in a study during which rats were fed a high-fat diet). Although there are no good studies demonstrating the effect in humans yet, this is promising, as visceral fat is the type of fat that can cause problems with metabolic health. 9. Chickpeas can improve the balance of bacteria in the gut, supporting good digestive and immune health Chickpeas contain different types of carbohydrates, including resistant starch and soluble fibre. These are beneficial for our gut health because they provide food for helpful bacteria, improving gut microbiome diversity, which in turn strengthens the gut wall, reduces inflammation and aids the immune system. We need 30g fibre every day, and 100g can provide over a quarter of this. 10. Chickpeas can lower cholesterol Soluble fibre in chickpeas can help excretion of excess cholesterol by binding to it in the gut and preventing reabsorption. Additionally, it can reduce absorption of fats from the diet and help promote bacteria in the gut that can reduce cholesterol. 11. Chickpeas can lower blood pressure Chickpeas can lower blood pressure because they contain potassium and magnesium. Potassium counteracts the effect of sodium, which can increase blood pressure; magnesium can cause vasodilation, which relaxes and therefore widens blood vessels, reducing blood pressure. Are chickpeas keto? Chickpeas are not generally eaten on a ketogenic diet, during which you would be limited to between 20-50g of carbohydrates in a day. Cooked chickpeas contain about 27g carbs per 100g, so while technically possible, it doesn’t leave a lot of room for other carbohydrate foods. Most carbohydrates on the keto diet should come from a variety of low-carb vegetables so you can still get the range of fibres, vitamins, minerals and polyphenols needed for health. Are chickpeas carbs? Chickpeas do contain carbs, but they also contain protein, fibre, micronutrients and a very small amount of fat. The carbohydrates in chickpeas are bound up with fibre, so they are complex carbohydrates that take time to break down and digest. This makes them low glycaemic index, which – combined with the nutrient profile – means they are a healthy type of carbohydrate. Are there any risks to eating chickpeas? There are very few risks to eating cooked chickpeas. Raw chickpeas, however, contain toxins and compounds that are difficult to digest that can cause gastrointestinal problems. Soaking and cooking removes these. Although not harmful in the long-term, some people with irritable bowel syndrome may find that chickpeas make their symptoms worse, and they should consult a doctor or dietitian if this is the case. Overall, are chickpeas healthy? Chickpeas are a cheap and versatile source of plant protein, low-GI carbohydrate, healthy fibre and polyphenols and micronutrients. Thanks to all these nutrients, they have been shown to improve blood sugar control, reduce cholesterol and blood pressure, and improve gut health. Chickpeas are a very healthy addition to the diet. Now try: Healthy Mediterranean recipes 20 ways with chickpeas The best vegetarian protein sources Vegan comfort food recipes Is halloumi healthy? All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Are these ‘magic potions’ a magic bullet for your health? Or just overpriced juice? Our nutritionist investigates what’s worth your money and what’s not
Wellness shots might seem like a modern phenomenon, with rows of colourful little bottles now packing out fridges in shops and cafes. But taking tonics and elixirs is nothing new, as Ayurvedic and Chinese herbal medicines show us. Since there have been people, it seems, there have been people wanting to feel better. Finding ways to improve athletic performance, enhance the immune system, give us more energy, reduce anxiety, heighten focus and alertness and generally optimise how we function is something that is important to many of us. But we prefer it to be easy, right? And that’s where modern wellness drinks slot in: quick, convenient and ready-made with the promise of ticking those boxes. There are a few different categories of wellness drinks aimed at different people. Exercisers are targeted with recovery shots; people with gut health issues can try pro- and pre-biotic drinks; for stress and relaxation there are CBD-infused drinks; vitamin shots for immunity; herbal extracts for perimenopause and brain-boosting shots containing adaptogens. But do they actually live up to their promises and, if so, should we all be drinking them? Let’s have a look at the evidence to see if they’re worth the money and – most importantly – are they safe? Recovery drinks There is definitely a lot of evidence that nutrients can help performance and recovery after exercise. Some shots on the market contain caffeine to give an energy kick or beetroot for a source of nitrates, shown to aid blood flow and respiration. Electrolytes can help rehydration and amino acids – such as leucine and isoleucine – can help muscle soreness. Look for these ingredients in your drink, but also be aware that getting the effective dose is important. A lack of regulation in the market means that, unfortunately, there is very little reassurance that these drinks actually contain what they say they do. For example, studies show that, to see an effect on muscle recovery, between 2 and 10g of leucine or isoleucine would be needed. Some people are what we call non-responders to caffeine, meaning that no amount of caffeine will provide a stimulant effect. But for other people the effect is very strong, so they may very well notice an improvement in performance but overdoing the caffeine can cause problems with sleep, anxiety and tremors. Sensitivity to caffeine will vary from person to person, and although caffeine in moderate amounts is generally safe, the recommended limit is 200mg in a single dose of caffeine. But if your drink isn’t third-party tested, you can’t rely on what’s on the label actually being in the drink as this industry isn’t regulated. The cost of these drinks is also a consideration: bear in mind that you could make your own coffee, get amino acids from any foods that contain protein, or make your own electrolyte drink from juice, water and a pinch of salt. That will end up costing you much less money and not a great deal more effort, but for some convenience is king here. Immunity shots Boosting your immune system has risen in public consciousness since Covid, with the immunity shot arriving at around the same time. They usually contain vitamins B12, D and C which are necessary for a functioning immune system, and ingredients like lemon, turmeric or ginger which are known for their anti-inflammatory and anti-oxidant properties. Despite the evidence that these ingredients can be beneficial for health, there is very little evidence that immunity shots actually improve the immune system. One reason for this is the low bioavailability (absorbency rates) of some of these beneficial compounds. For example, curcumin, the active ingredient in turmeric, has very low bioavailability and is best absorbed in the presence of peperine, a substance found in black pepper. Without this addition you may not be getting any benefits from the turmeric at all. Again there is also the cost factor: there is very little difference between adding a spoon of turmeric, ginger and grind of pepper to your orange juice (or indeed having them in a curry) which will cost an awful lot less than the £2 you might spend on one shot. Gut health shots Generally a gut health shot will contain prebiotics (to feed your healthy gut bacteria) and/or probiotics (to introduce more of these ‘good’ bacteria). The latter may be in the form of fermented drinks like kombucha (made from tea) or kefir (made from milk). These naturally occurring probiotics have been shown to benefit the bacterial profile of the gut which may potentially strengthen the gut barrier function, reduce inflammation and improve metabolism. It is important that fermented drinks contain “live” bacteria to be effective, so look for this on the label. However, there is very little regulation of these drinks so it is very difficult to know how many live bacteria your probiotic has, and therefore how effective it is likely to be. You can also ferment these drinks cheaply at home. Relaxation drinks One of the most popular ingredients in wellness drinks, CBD is a non-psychoactive ingredient from the cannabis plant and has been shown to be effective in managing pain, but also to have a calming effect and potentially to reduce anxiety. However these drinks are again unregulated and a study by the Food Standards Agency (FSA) found that nearly half of the CBD products tested didn’t contain the amount they stated and four of the soft drinks didn’t contain any measurable amount at all. Additionally, the same study found that some contained high levels of heavy metals and other harmful compounds. While this may not be too much of an issue if you have them on occasion, regular consumption may cause health risks. CBD is fairly novel and so caution is advised as there is very little evidence of long-term effects at all as of yet. This is why the FSA also advises a maximum daily limit of 10mg of CBD. Brain boosters Caffeine is the most well-known brain booster – it has been shown to increase cognitive function, especially alertness and vigilance. Between 38 and 400mg a day is thought to be the sweet spot between maximising benefit and minimising risk. However, as mentioned above, individuals may have different sensitivities and too much caffeine can be a problem. If caffeine interferes with sleep or increases anxiety then the negatives can far outweigh the positives. Adaptogens are herbal substances that may reduce stress and fatigue, and improve cognitive decline in older adults, among other things. These include ginseng, ashwagandha and lion’s mane mushrooms, and extracts of these often pop up in wellness teas and coffees. Although there is evidence to suggest that they may confer benefits, in practice the effects may be too subtle to notice. Menopause shots With a rise in menopause awareness, there has been a rise in menopause related products to match. From collagen shots to vitamin drinks there is no shortage of things you can swig to reduce menopause symptoms. While there are most definitely benefits to getting all the nutrients you need, there seems to be a premium attached to anything with “meno” in the name. A cheap multivitamin that costs around £5 for a month might do exactly the same as a menopause shot that costs £2 per day. Collagen has been shown to be beneficial for skin and bone health, although there is limited evidence to show that commercial drinks make a difference. The other consideration is which symptoms are causing you most trouble: different supplements are useful for different symptoms. Find out more here. The bottom line… While there is definitely evidence that ingredients in wellness drinks can be beneficial to health, it is difficult to know how much of the active compounds you are actually getting in the individual drinks. Eating a healthy balanced diet containing anti-inflammatory foods like fruits, vegetables, spices and pulses may be more beneficial than topping up with a shot, although the placebo effect is powerful and can’t be dismissed.
Do you have bad gut health? This tell-tale symptom will show you
Did you know your gut health can affect your immunity, digestion, energy levels, mood and overall well-being? No surprise then that many of us are increasingly fascinated by what makes a ‘healthy’ gut. But how can you tell if yours is ‘healthy’ or not? Could one tell-tale symptom hold the answer…
A growing body of evidence supports the importance of gut health to our overall wellbeing. This is because what goes on in the gut is linked to many other organs and systems in the body. For example, the gut is in direct contact with the brain (known as the gut-brain axis) and is also an integral part of our immune system. This means our gut is not only responsible for digesting food and absorbing nutrients, it can lead to a host of other symptoms too, from altering our mood to influencing how many colds we get. If you’re feeling bloated, most of the time, then listen up, because your body could be telling you that your gut is not as ‘healthy’ as it could be. This is because regular abdominal bloating can be a sign of too much gas in your system. If you experience regular bloating, say it happens every day from lots of different foods and drinks, it suggests the food you eat isn’t being digested properly, and instead is fermenting in the gut and producing lots of gas. One reason for this is that the balance of bacteria that are known to live in the gut may be less favourable. Remember not all bloating is caused by an unhealthy gut, for example, drinking lots of fizzy drinks can cause bloating, occasionally, as can gulping your food too quickly so it may be helpful to keep a food diary to see how relevant this is for you. Discover more about gut health with the Good Food guide to digestive health, or try some of our gut-friendly recipes and the best probiotic foods. Here's some other ways to tell if your gut might not be as healthy as it could be… 1. You’re suffering excessive wind Everyone passes wind (the average is around 25 times a day), but if you’re finding you have a lot of wind, it’s another sign that excess gas is being produced in the gut. As humans we can’t digest fibre, so we rely on good gut bacteria to digest it for us. If we don’t have the right balance of bacteria in the gut – a condition called dysbiosis – the breakdown of certain foods can be affected, causing lots of gas to be produced. 2. You’re having loose stools If your poo is soft, mushy and quite watery it is often referred to as ‘loose stools’. If you have three or more episodes of loose stools in a day, this is called diarrhoea. This is a sign that food is moving through the digestive system too quickly and may be due to an infection, medication you are taking, extreme stress or inflammation in the gut. Certain foods – depending on the individual – may also cause loose stools as will some food intolerances or too much alcohol. 3. You’re constipated Constipation is when food moves too slowly through the gut. Constipation is often caused by dehydration and not moving around enough, so it can often be easily fixed by drinking more fluids and engaging in gentle exercise. However, it can occasionally be caused by a long-term problem with the muscles in the gut. Read more about constipation 4. Unexplained chronic fatigue Feeling mentally and/or physically tired can be another indicator of poor gut health, it suggests there may be an imbalance in the bacteria that live in your gut. 5. Poor skin health Many common skin conditions, including atopic dermatitis and rosacea, have been linked to imbalances in the gut and even healthy skin ageing may be connected to the balance of your gut microbes. 6. Carb cravings How healthy your gut is can influence the amount you crave certain foods, especially carbs and sugars. This is because poor gut health, can influence the hormones that control your appetite, the reward pathways that are triggered by eating as well as your mood. Likewise, eating lots of sugary foods can influence the balance of bacteria in the gut, and potentially lead to a condition called SIBO (small intestinal bacterial overgrowth) where bacteria that normally live in the large intestine overgrow into the small intestine. This can lead to digestive issues and discomfort including bloating, diarrhoea and pain. How can I improve my gut health? A healthy gut often depends on the bacteria that live in it. We call this community of microbes the gut microbiome, it is responsible for digesting food, producing vitamins and hormones, and other compounds to fuel our cells. A healthy microbiome trains our immune system and reduces inflammation. But for the microbiome to be healthy we need to have a wide variety of useful bacteria and not too many harmful bacteria. If this balance is off, then we may start to see the side effects of an unhealthy gut. Follow these practical ways to improve the levels of good bacteria in your gut. 1. Eat fibre-rich foods The useful bacteria need fibre to live on, so we need to make sure we eat a diet full of fruit, vegetables, pulses, nuts and wholegrains to provide plenty of variety. The bacteria can also benefit when we eat fermented foods like yogurt and sauerkraut. 2. Look at your sleep schedule Good bacteria thrive in a gut that is well rested so if your sleep schedule is disrupted it can really affect the balance of your microbiome. Research shows that even one night of poor sleep can cause a reduction in a useful type of bacteria called lactobacillus. Having a good routine in place can really help improve the quality and duration of your sleep. Disruption to sleep and the circadian rhythm can impact the balance of the bacteria in the gut. 3. Do some exercise Exercise has also been shown to improve gut health and there can be added benefits if done in nature. It isn’t just food that brings us into contact with good bacteria – all living things that we encounter has its own microbiome. For example, taking a walk through a park means you come into contact with lots of healthy microbiomes from trees, soil, grass and plants, compared to walking along a busy road with lots of buildings and traffic. There is also evidence that contact with animals can improve our gut microbiomes, so having a pet – particularly a dog that you walk outside in nature – can have a beneficial effect on gut health. 4. Seek professional advice It’s important that if you do think you might have a gut health problem you speak to a doctor or healthcare professional – especially if symptoms persist for more than a few days for no obvious reason. Further reading: How to avoid indigestion Eating for IBS Home remedies for constipation What are probiotics and what do they do? Best probiotic supplements Have you implemented ways to improve your gut health? What worked for you? Share your experiences in the comments below. This page was reviewed on 13th October 2025 by Kerry Torrens All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.