Do You Need Supplements? A Straightforward Guide for People Starting Out with EMS training

TL;DR

If you’re new to training, a balanced diet + consistent, coach-led EMS once a week is often enough to start. Some supplements (creatine, targeted protein) have good evidence for boosting strength and recovery when you’re training consistently – but they’re not magic. Test vitamin D if you suspect a deficiency, avoid relying on single-ingredient BCAA pills, and always check with a coach or clinician before layering products.    

Why the fuss about supplements?

Supplements are everywhere because people want an edge that’s easier than changing habits. The reality is simple: food, sleep, consistent training, and sensible progression are the foundation. Supplements can help where diet or physiology leaves gaps – for example to deliver extra protein, replace low vitamin D, or support short-term performance – but they aren’t a substitute for the basics. If you’re training casually for general health, you may not need any supplements at all.  

When supplements tend to help – and when they don’t

Creatine – the best first add-on for strength

Creatine monohydrate is one of the most-studied supplements for strength and muscle. When combined with resistance-style training, it reliably increases strength and lean mass for most adults. Typical, safe dosing is about 3–5 g per day (some people use a short loading phase, but it isn’t necessary). Check with your clinician if you have kidney issues.  

Practical nudge: try creatine for 8–12 weeks and track simple performance markers (e.g., reps at a target weight) to see if it’s helping.

Protein supplements – a useful convenience

If you struggle to hit daily protein targets from food, a whey or plant protein powder is an easy, low-friction way to support recovery and muscle growth. Evidence suggests aiming for roughly 1.6–2.2 g/kg/day of protein for people actively seeking hypertrophy – for a 150 lb person that’s about 110–150 g/day. If your diet already contains enough protein, powders add little.  

Practical nudge: habit-stack: have a protein shake after your EMS session to make it routine.

BCAAs and EAAs – not a quick fix

BCAA-only supplements (leucine, isoleucine, valine) are popular, but evidence shows they’re inferior to complete proteins or full essential amino acid mixes for stimulating muscle protein synthesis. If you’re already getting enough protein, BCAA pills or powders add little.  

Caffeine – a performance tool when used carefully

Caffeine reliably improves alertness and performance when taken before workouts. Effective doses are generally in the range of ~3–6 mg/kg of body mass, but start low to assess tolerance and avoid late-day use that disrupts sleep.  

Omega-3s, vitamin D and other health-focused supplements

Omega-3s may reduce exercise-related inflammation and support recovery for some people. Vitamin D is commonly low in many populations; testing and targeted replacement is sensible rather than blind high-dose use. Both have health roles beyond training.  

Red flags and safety

• More is not always better – fat-soluble vitamins (A, D, E, K) and some minerals can accumulate and be harmful if over-used. Get blood tests when appropriate.  
• “Natural” or herbal formulas are not automatically safe – some supplements have been linked to liver injury and other harms. Use third-party tested brands (NSF, Informed-Sport, USP) and avoid stacking many stimulants.  
• Supplements can interact with medications. Always check with your doctor or pharmacist before starting anything new.

How to decide what (if anything) to use

1. Start with the basics – optimise protein from food, sleep, hydration, and training consistency. EMS once a week under coach guidance is a low-friction, effective starting point – see how your recovery and strength evolve.  
2. Test where it matters – get a vitamin D test if you’re indoors a lot, vegetarian/vegan, or have symptoms. If low, replace under guidance.  
3. Pick one evidence-backed trial – if you want to experiment, choose a single, well-supported supplement (creatine or a protein strategy) for 8–12 weeks and track simple metrics.
4. Use quality brands – prefer products with third-party testing and clear ingredient lists. Keep a log (start date, dose, effects).
5. Check interactions – run any new supplement by your healthcare provider, especially if you take meds or have chronic health issues.

A simple starter plan for people training once a week with EMS

• Focus: consistent 1×/week EMS + protein-focused eating.
• Consider: a daily 3–5 g creatine routine if your goal is strength/lean mass.  
• Protein: aim for a daily total near 1.6 g/kg (adjust up to 2.2 g/kg if you progress to more frequent training). Use a protein shake to bridge gaps.  
• Monitor: energy, sleep, mood, and any GI symptoms. Test vitamin D if you suspect deficiency.  

Behavioural tips that actually make supplements useful

• One change at a time – try creatine or a protein habit alone so you can see its effect.
• Make it automatic – pair supplement use with an existing habit (after you brush your teeth, or right after EMS).
• Track small wins – log a benchmark (reps, bodyweight, energy) and check again in 8 weeks. Small measurable wins keep motivation high.
• Ask for help – a coach or dietitian can prioritize which tests or supplements are worth your money and time.

Quick summary

Supplements can be helpful when they address a real gap – low protein intake, confirmed vitamin D deficiency, or a desire for a proven strength aid like creatine. For most beginners, a sensible diet and consistent, coach-led EMS sessions will deliver the majority of benefits. If you decide to try supplements, choose one evidence-based item, use a reputable brand, track outcomes, and consult your clinician as needed.    

If you want, our coach or the dietitian we work with can run through a short checklist with you – blood tests, current diet, goals – and suggest a minimal, sensible plan tailored to your needs. Ready to get started? Register now.