Health•Wellness
Proteins & Supplements to Help Reach Your Fitness Goals
13 Mar '25
4 min read
Whether you’ve just joined a run club, hit the gym regularly, or are in your Pilates princess era, there’s a supplement or protein to help you reach your fitness goals!
On your fitness journey and want help reaching your goals? You’re in the right place! From protein powders to pre-workout and recovery boosters – discover the essentials to support your training. Whether you’ve just joined a run club, hit the gym regularly, or are in your Pilates princess era, there’s something here for you.
Whey protein: a convenient source of protein
Whey protein has been a gym bag staple for a reason – it’s packed with high-quality protein and essential amino acids to help fuel your muscles. It comes in a few forms, with whey protein isolate (WPI) being more filtered for higher protein content and whey protein concentrate (WPC) offering a more balanced blend. If you're after a high-quality, grass-fed option, INC 100% Dynamic Whey blends WPI and WPC for fast absorption and sustained muscle support. Whether you’re shaking it up post-workout or mixing it into your morning oats, whey makes it easy to hit your protein goals.
Plant-based protein: a dairy-free alternative
If dairy isn’t your vibe, plant-based protein has you covered. Made from pea, rice, or soy – these blends are an excellent alternative to whey to help you reach your protein goals or keep you fuller for longer. Many are formulated with a complete amino acid profile, so you’re still getting everything your muscles need. Whether you’re a die-hard vegan or just dairy-avoidant, options from INC, Bondi Protein, BSc, and Nature’s Way, make it easy to fuel your day, your way.
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When to take it?
Post-workout for muscle recovery.
Between meals to help meet daily protein intake.
Want fun ways to use protein powder?
Protein powder isn’t just for shakes! Stir it into oats, yoghurt, or coffee, blend it into smoothie bowls, or bake it into pancakes, muffins, and bliss balls. No shaker? No problem. If you want a quick, no-mess protein fix, a protein bar is the way to go – no mixing, no cleanup, just unwrap and enjoy.
Pre-Workout: Boost Energy & Endurance
Some mornings, you wake up ready to conquer your workout – gym fit on, playlist queued, feeling unstoppable. Other days? Just making it out of bed is a win. Whether you need a little extra motivation or a serious energy boost, a pre-workout can help. With ingredients like caffeine for focus, beta-alanine for endurance, and creatine for strength, it’s like a hype track for your muscles, giving you the push to power through – no matter how tempting your snooze button is.
Pre-workout picks to power your training
When it comes to pre-workouts, finding the right blend can make all the difference. Musashi Pre-Workout is a go-to for those who need a serious caffeine kick paired with beta-alanine for endurance. If you’re looking for a well-rounded formula, Optimum Nutrition Gold Standard Pre-Workout offers balanced energy with ingredients like creatine and citrulline for enhanced blood flow. For high-intensity sessions, INC Pre Workout Plus packs a punch with 2000 mg of creatine and 250 mg of caffeine, making it perfect for powering through tough workouts.
When to take it?
30-60 minutes before exercise.
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Post-Workout: Recovery & Muscle Repair
Your workout doesn’t end when you rack the weights or step off the treadmill – what you do next matters just as much. Post-workout recovery is all about replenishing lost nutrients, supporting muscle repair, and keeping your body in top shape for your next session.
Whether it’s protein for muscle maintenance, BCAAs for reduced muscle damage[1], or electrolytes to rehydrate, the right mix can help you bounce back faster.
Beyond the gym: natural boosters for recovery
Recovery isn’t just about protein and stretching – sometimes, your body needs extra support. Magnesium[2], electrolytes, omega-3s, and turmeric can help replenish nutrients and keep you feeling your best.
If muscle cramps or soreness are an issue, Blackmores Bio Magnesium is a popular choice, supporting muscle function and tension post-workout when you may not be getting enough intake of magnesium through diet alone*. Electrolytes from Hydralyte Sports* and Musashi Electrolytes help replenish lost minerals after a sweaty hot yoga session, keeping hydration in check.
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Power Up: Creatine for Strength & Training
Creatine is a go-to for lifters, sprinters, and anyone who likes to train hard. Found naturally in red meat and fish[3], it’s something many people choose to supplement as part of their routine – especially if they want an easy way to top up their intake. INC Creatine Monohydrate helps enhance muscle strength* and keeps things simple with a micronised formula for better absorption. It’s unflavoured, so you can mix it with your protein, juice, or just water without messing with the taste. With creatine options from Musashi, Optimum Nutrition, and INC, there’s something for everyone looking to level up their training stack.
When to take it?
Daily, pre or post-workout.
Find what fuels you...
Supplements aren’t a magic fix, but they can be a great addition to your routine – whether you’re looking for better recovery, more energy, or just an easy way to hit your protein goals. The key is finding what works for you, keeping it simple, and staying consistent (a little caffeine doesn’t hurt either).
Ready to stock up on sports nutrition? Check out the best fitness supplements in-store and online at Chemist Warehouse today!
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References
[1] Healthline. 5 Proven Benefits of BCAAs. https://www.healthline.com/nutrition/benefits-of-bcaa
[2] Health Direct. Magnesium and your health. https://www.healthdirect.gov.au/magnesium
[3] Victorian Institute of Sport. Nutrition tip: Creatine. https://www.vis.org.au/news/2019/01/nutrition-tip-creatine
*Always read the label and follow the directions for use.