Starting your journey with supplements can feel overwhelming, especially with the vast array of options available, each claiming to boost performance and aid recovery in different ways. However, you don't need to buy them all. Here are two essential supplements to consider as you begin incorporating them into your routine:

Creatine

If you've read our other blogs on creatine, you already know it's a safe and effective supplement. It has been extensively researched for its ability to enhance strength, power, and performance by supporting energy production in your muscles. Recent studies also suggest it can improve mood and cognition. For active women involved in team sports, resistance training, or high-intensity exercises, creatine is a must-have.

Interestingly, women store 70% less creatine in their muscles compared to men, making creatine supplementation particularly beneficial. Our Athena Creatine not only contains creatine but also electrolytes for hydration. It is easy to mix into any beverage and convenient to take daily. This versatile supplement should be a staple in your routine.

Protein Powder

Protein powder is a fantastic addition to your daily regimen, especially for supporting muscle growth and recovery. Our Athena Protein Shake + Iron is a blend of whey protein concentrate and whey protein isolate, designed to be fast-digesting. It's important to maintain adequate protein intake throughout the day so try to include protein in every meal and snack, particularly after training sessions.

While protein powders are convenient, it's important to prioritise real food sources of protein like chicken, dairy (yoghurt and milk), beef, fish, and legumes. These foods provide not only protein but also essential nutrients that protein powder lacks. Including a variety of protein sources in your meals and snacks ensures you get the full range of nutrients needed for recovery and performance. Protein powder should supplement your diet, especially if you're short on time or on the go, but it shouldn't replace real food sources.

Conclusion

Incorporating these two supplements-creatine and protein powder-into your training regimen can significantly benefit your performance and recovery, complementing a balanced diet. If you're just starting out and looking to keep it simple, these are the two I recommend.