Where to start with performance supplements
Start with creatine
Creatine monohydrate is the most researched supplement in sports nutrition, and one of the very few carrying an EU-authorised performance claim: creatine increases physical performance in successive bursts of short-term, high-intensity exercise, at 3g a day. The International Society of Sports Nutrition's position stand calls it the most effective ergogenic aid available for increasing high-intensity exercise capacity and lean mass during training (Kreider et al., 2017), with decades of daily use in healthy adults behind it.
Which creatine is right for you
Onnit Creatine is the straightforward 30-serving tub: mix it, drink it, done. Brain & Body Creatine delivers it in capsules if you would rather not handle powder at all. Creatine+ from Natural Stacks is their own formulation, built around absorption, for anyone who already gets on with the brand.
Hydration, the one people underrate
Train hard in a warm room and you lose sodium, and water alone will not put it back. Pilgrim Hydration is made here in Ireland: four electrolytes plus 1,000mg of L-glutamine in every sachet, in lemon and lime or orange. The least glamorous thing on this page, and one of the easiest wins.
Protein
If you already hit your protein through food, powder is convenience. If you do not, it is the easiest gap to close. Feel Supreme Hemp Protein is our plant option, 500g of it.
Shroom TECH Sport
Onnit's cordyceps-based pre-training formula, and a genuine favourite here. Most pre-workouts work by pushing your nervous system harder; this one is built around a different approach, supporting the body's own energy production at cellular level. It carries vitamin B12, which contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. Informed Sport Certified, so every batch is independently tested for banned substances, which is the standard that matters if you compete. Shop Shroom TECH Sport.
Not sure where to start?
Creatine first, electrolytes second, everything else after. If you are training for something specific and want a hand picking, ring us on +353 (0)1 539 0000 or email info@powerful.ie. We have been doing this since 2013.
Frequently Asked Questions
Do I need to load creatine?
No. Loading fills your muscles faster, over about a week. Taking 3g to 5g a day from the start gets you to the same place in three to four weeks, and skips the bloating some people get on a loading dose.
Powder or capsules?
Whichever you will actually take. Powder is the simplest way to hit 3g to 5g a day and mixes into water or a shake. Capsules skip the mixing and the taste, which is often the difference between a daily habit and a tub sitting in the press.
Do I need electrolytes if I am just training in Ireland?
If you train indoors in a warm room and sweat heavily, yes: you lose sodium, and water alone will not replace it. Train lightly or in a cool room and food and water usually cover it. Judge it on how much you sweat, not the weather outside.
When should I take creatine?
Consistency matters far more than timing. Creatine works by saturating the muscle over weeks, so the best time is whenever you will remember it daily. Take it with food if it ever sits badly, and missing the odd day will not undo the weeks behind it.