Supplements I Actually Take (and Why Creatine Isn’t Just for Bros)

I’ll start by saying this: I’m not one of those supplement lads.

You know the type. Mixing neon powders into oversized shakers. Referring to things as “pre” and “post” like it’s a religious ritual. Always slightly too interested in their own delts.

That’s not me.

But — and here’s the thing — I do take a few supplements. Not to bulk up, not to get “ripped”, not to “maximise hypertrophy” (whatever that means), but because I’m in my 40s, I run several times a week, and I like being able to walk downstairs without wincing.

So here’s what I actually take — and more importantly, why.

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1. Creatine (Yes, Really)

Let’s get this one out the way.

For years I avoided creatine because it had that “gym bro” stigma. I assumed it was only for men in string vests shouting “one more rep” in poorly ventilated garages.

But after reading up (and speaking to someone who actually knows their stuff), I gave it a go. And I’m glad I did.

Here’s what creatine actually does:

• Helps muscles store energy
• Improves short bursts of power (useful for hill sprints or strength work)
• May help with recovery and brain function — bonus

I take 5g a day, every day. It’s tasteless. You just stir it into water or chuck it in your protein shake. No loading. No cycling. No drama.

And no, it doesn’t make you swell up like a balloon. I haven’t turned into The Rock. I just recover better and feel slightly less like I’ve been hit by a bus after a leg day.

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2. Protein Powder (Because I’m Not Getting Enough From Food Alone)

I try to eat well. Real food, good meals, lots of colour. But the truth is, I don’t always hit my protein target — especially on busy days when lunch ends up being whatever I can scrounge from the fridge while standing.

That’s where protein powder comes in. It’s not a miracle potion, but it’s handy.

I’m not chasing massive gains. I just want enough protein to:

• Help my muscles recover after a run or workout
• Keep me feeling full
• Support strength training (which, as we know, is essential for midlife runners)

I use a simple whey protein — vanilla or chocolate — mixed with milk or water. Sometimes I throw in a banana and pretend I’m a smoothie guy. I’m not.

Vegan or dairy-free options work too, if that’s your thing. Just check the label — some are more like pudding mixes than actual protein.

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3. Electrolyte Tablets or Powders

Look, I’m a sweaty man. I lose a lot of salt when I run — especially in the heat, or after a long session.

For a while I just drank water and felt fine… until I didn’t. Headaches. Cramps. That hollow, drained feeling hours after a run.

Then I discovered electrolyte powders. Magnesium, sodium, potassium — the stuff your body actually needs to rehydrate properly. Game changer.

Now I stick a tab in my bottle before or after a long run, and I feel like I’ve rebooted my system. It’s like giving your body the password to function again.

No sugar-laden sports drinks needed. Just the essentials.

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4. Vitamin D (Because the Sun Doesn’t Live Here)

We live in the UK. We get about 4 minutes of sunshine a month.

Vitamin D is essential for bone health, immune support, and — as it turns out — mood. Low levels can leave you feeling flat, sluggish, and achey.

I take a daily supplement, especially in the winter. It’s one of those small things that makes a big difference over time.

Not exciting, not flashy, but very useful. Like a decent pair of socks.

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5. Magnesium (Especially on Heavy Training Weeks)

This one came into my routine when I kept waking up with twitchy legs and sore calves after longer runs.

Magnesium helps with:

• Muscle relaxation
• Sleep quality
• Cramp prevention

You can get it from food (leafy greens, nuts, seeds) — but if you’re training hard or over 40, a bit extra can really help.

I take it in the evening, often as part of a combo tablet with zinc. Whether it’s placebo or not, I sleep better. That’s good enough for me.

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Stuff I Don’t Take

Just so we’re clear — I’m not on a cupboard full of pills. There’s plenty of stuff I’ve not bothered with:

• Fat burners (absolute nonsense)
• Pre-workouts (they just make me feel like I’ve had 9 coffees)
• BCAAs (if you’re eating enough protein, you’re covered)
• Collagen (jury’s out, still watching from a distance)

I try to keep it simple. If something helps me recover better, sleep deeper, or feel a bit more alive after a hard run — it stays. If it’s expensive hype with no real benefit, it goes.

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How I Fit It In

I don’t have a whiteboard tracking all this. I’m not logging my macros with a spreadsheet.

Here’s how it looks most days:

• Morning: Vitamin D, magnesium (if it’s a heavy training week)
• After a workout: Protein shake with creatine mixed in
• After a long run: Electrolyte tab in water
• Rest days: Same, minus the shake if I’m not lifting or running

Easy. No rituals. No fads. Just a few tools that help me feel better, move better, and not lose momentum.

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Final Thoughts: You Don’t Need Loads — Just the Right Stuff

Supplements won’t fix a bad diet. They won’t turn you into a superhero. But they can plug the gaps.

If you’re training regularly, over 40, and want to stay in the game without feeling broken all the time — a few smart additions to your routine can make a big difference.

Start small. Don’t buy the whole shop. Try one or two things and see how your body responds. Listen to how you feel a day or two after a hard run.

And if anyone ever tells you “creatine is just for bros,” smile politely — then jog past them on your next hill repeat.