Your goal: Increase energy and performance

THE SUPP Beta-alanine

Beta-alanine is a non-essential amino acid that combines with another amino acid, L-histidine, to produce muscle carnosine, which buffers the build-up of lactic acid in your muscles. The upshot? Your muscles don’t feel so knackered and you can train for longer. ‘Beta-alanine is found most abundantly in meat and fish, so a dietary supplement is especially beneficial for those following vegetarian and vegan diets,’ says high-performance dietitian Rebecca Dent. Men have higher levels than women, so even if you’re a carnivore, it might be worth topping up.

Most effective form: Most evidence points to powder. Once dissolved in liquid, it will reach your bloodstream and be absorbed more quickly than other forms.

Recommended dose: 4-6g per day. Bonus benefits: It could well be an antidote for feelings of anxiety. Carnosine increases the anti-anxiety molecule brain-derived neurotrophic factor (BDNF), which helps to keep your brain in balance and your bad moods at bay.

Find it in these foods: Turkey, chicken, beef, pork, eggs, milk, cheese.

Potential side effects: Paraesthesia, which is better known as pins and needles. The reason is unclear, but one theory is that beta-alanine activates sensory neurons in your skin, which causes tingling. ‘It’s harmless, but if the feeling bothers you, split the recommended dose over the course of the day or take a slightly lower dose,’ Holmes advises.

Top up: Bulk beta-alanine powder, £3.99 for 100g, bulk.com

THE SUPP Caffeine

Caffeine provides its signature energy boost in two ways: first, it blocks the release of adenosine, a chemical compound that promotes sleep by inhibiting activity in the brain. It also increases the release of chemicals such as dopamine to decrease levels of melatonin, the hormone that sends you to sleep.

Most effective form: Liquid is believed to be best because it reaches your bloodstream quicker than the contents of a pill would, but this isn’t conclusive, so go for whatever you prefer. ‘You’re more likely to stay consistent if you make the process as easy for you as you can,’ says Holmes. Recommended dose: 100-200mg

per day Bonus benefit: Forever losing your keys? A study by Johns Hopkins University found that caffeine enhances memory for up to 24 hours after it’s consumed. Participants were given a placebo or 200mg of caffeine (a double shot of coffee) five minutes after studying a set of images; the coffee drinkers scored far higher when recalling the images the following day. Find it in these foods: Coffee, tea.

Potential side effects: Avoid betaalanine and caffeine supps if you’re pregnant, experience insomnia or have heart issues; they ramp up your heart rate and blood pressure, which isn’t advisable.

Top up: SIS GO Energy + Caffeine Gel Cola, £42 for 30x60ml gels (or £1.99 for one), Holland & Barrett