How to Build a Supplement Stack — A Beginner's Guide for UK Athletes

Walk into any sports nutrition shop or open any fitness app and you're immediately confronted with hundreds of products, conflicting advice, and the nagging feeling that you're probably taking the wrong things. The supplement industry thrives on this confusion.

Here's a simple, honest framework for building a supplement stack that actually supports your goals — without wasting money on things that don't work.

The Hierarchy: Get This Right First

Before any supplement makes a meaningful difference, the foundations have to be in place. Supplements supplement a good baseline — they don't replace one.

• Sleep: 7–9 hours of quality sleep per night. No supplement compensates for chronic sleep debt
• Nutrition: Sufficient calories, adequate protein (1.6–2.2g per kg of bodyweight for active individuals), and a varied whole-food diet providing micronutrients
• Training: A structured, progressive programme appropriate to your goals
• Stress management: Chronic psychological stress impairs recovery, immune function, and training adaptation

If these aren't in place, start there. Supplements become significantly more effective when the foundation is solid.

Tier 1: The Essentials (Start Here)

These are the supplements with the strongest evidence base and the broadest applicability — suitable for almost every athlete at every level.

Creatine monohydrate — 3–5g daily, any time. The most researched performance supplement in sport. Increases strength, power, and muscle mass over time. Safe, cheap, effective.

Electrolytes — around training and in warm conditions. Replaces what you lose in sweat. Directly addresses hydration, cramping, and post-exercise recovery.

Magnesium bisglycinate — nightly. Addresses a widespread deficiency, supports sleep quality, muscle recovery, and nervous system function.

Tier 2: Add Based on Specific Goals

Once the essentials are established, layer in products that address your specific training demands or weak points.

For endurance performance: Cardio+ Cordyceps — VO2 max and oxygen utilisation support.

For stress and sleep: Unwind & Sleep Blend — ashwagandha, L-theanine, and reishi for cortisol management and deeper sleep.

For cognitive performance: Brain Boost Lion's Mane — neuroplasticity, focus, and mental resilience under training load.

For immune support: Energy & Immunity Blend — vitamin C, zinc, and immune-supporting botanicals, particularly relevant in winter or during heavy training blocks.

Tier 3: Advanced or Specific Applications

These are products for athletes with specific needs beyond the general performance and recovery remit.

Irish Sea Moss — trace mineral support, thyroid health, gut health.

A Note on Informed Sport Certification

If you compete in any sport where drug testing applies — at any level — every supplement you take should carry Informed Sport certification. It's the clearest independent verification that a product has been batch tested against the WADA Prohibited List.

Every Ten Percent Club product is Informed Sport certified. Build your stack with confidence.

Further reading: What Is Informed Sport Certification? · The Athlete's Guide to Recovery · Creatine 101