⚡ Supplements for Performance, Sleep & Recovery

A Clear, No-Nonsense Guide for Manchester Outdoor Fitness Members

Supplements can be confusing — dozens of products, big promises, and lots of mixed advice. At Manchester Outdoor Fitness, we take a simple approach:

✔ Food first
✔ Training consistency second
✔ Supplements only where they genuinely help

Below is a clear breakdown of evidence-backed supplements that may support performance, sleep, and recovery, depending on your individual needs.

🏋️‍♂️ PERFORMANCE SUPPLEMENTS

These can support energy, strength, endurance and mental focus during training.

1️⃣ Creatine Monohydrate

One of the most researched supplements in the world.

Benefits:

• Increased strength and power

• Better sprint performance

• Improved muscle endurance

• Supports lean muscle mass

• May support cognitive function

Recommended Dose: 3–5g daily
Best For: Anyone doing strength training, HIIT, Hyrox prep, or resistance work
Notes: Safe for long-term use; hydration is important.

2️⃣ Caffeine

A natural stimulant found in coffee, tea, and pre-workout products.

Benefits:

• Increased energy and alertness

• Improved endurance

• Better reaction time

• Enhanced motivation

Dose: 100–250mg 30–60 mins before training (or a coffee!)
Notes: Avoid late afternoon/evening to protect sleep.

3️⃣ Beta-Alanine

Supports high-intensity performance.

Benefits:

• Delays fatigue

• Improves performance in efforts lasting 1–5 minutes

• Useful for hill reps, circuits, sprints

Dose: 3.2–6.4g daily
Notes: Can cause harmless tingles (paresthesia).

4️⃣ Electrolytes

Especially important during intense cold-weather sessions where hydration is often overlooked.

Benefits:

• Better hydration

• Prevents cramping

• Supports cognitive function

• Helps maintain performance

Best For: Sweaty sessions, long runs, warm weather, or low-carb diets.

😴 SLEEP SUPPORT SUPPLEMENTS

Good sleep is the foundation of recovery. These supplements may help support better rest — especially during dark, cold winter months.

1️⃣ Magnesium (Glycinate or Threonate)

Supports nervous system relaxation.

Benefits:

• Improved sleep quality

• Reduced muscle tension

• Supports stress regulation

Best For: Restless sleepers or people with high training volume.

2️⃣ L-Theanine

An amino acid found in green tea.

Benefits:

• Calms the mind without sedation

• Helps reduce anxiety and overstimulation

• Improves sleep onset when paired with magnesium

Good For: Evening relaxation or pre-bed wind-down.

3️⃣ Low-Dose Melatonin (if appropriate)

A hormone naturally released at night.

Benefits:

• Helps regulate sleep cycles

• Useful during seasonal shifts

• Helps with travel-related disruptions

Notes:
Use only occasionally and avoid high doses.
Speak to a clinician if unsure.

4️⃣ Glycine

A simple amino acid shown to promote deeper sleep.

Benefits:

• Improved sleep quality

• Reduced night-time restlessness

• Supports recovery

Dose: 3g before bed.

🔧 RECOVERY SUPPLEMENTS

Recovery is where progress happens — especially with regular outdoor training, mixed-intensity work and cold-weather sessions.

1️⃣ Protein Powder

Not a magic supplement — simply a convenient way to meet daily requirements.

Benefits:

• Supports muscle repair

• Helps maintain lean mass

• Useful when appetite is low

Best For: Post-training or as a snack replacement.

2️⃣ Omega-3 (EPA/DHA)

Especially useful if you don’t eat oily fish regularly.

Benefits:

• Reduced inflammation

• Better joint health

• Supports brain function

• May improve recovery between sessions

3️⃣ Vitamin D3

Crucial in autumn/winter due to limited sunlight.

Benefits:

• Bone health

• Immune support

• Mood regulation

• Reduced injury risk

Notes:
Vitamin D deficiency is extremely common in the UK winter months.

4️⃣ Collagen (with Vitamin C)

Supports connective tissue strength.

Benefits:

• May reduce joint pain

• Supports tendons, ligaments & cartilage

• Useful for those increasing running volume

Dose: 10–15g daily with vitamin C.

🧠 A Final Word: Supplements Are Just Tools

Supplements can be helpful, but only when the foundations are solid.
Before spending money on pills or powders, consider:

• Are you training consistently?

• Are you eating enough protein?

• Are you getting 7–9 hours of sleep?

• Are you hydrating properly?

• Are you recovering between sessions?

If these are in place, some supplements may give you an additional edge — whether your goal is fat loss, Hyrox prep, running performance, strength, or simply feeling better day-to-day.

At Manchester Outdoor Fitness, we’re always here to help you find what works best for your body, your goals, and your lifestyle.

⭐ Take the guesswork out of supplements and match your choices to your fitness goals!
Try our FREE Manchester Outdoor Fitness Supplement Calculator:
👉 https://manchesteroutdoorfitness.co.uk/supplements