If you’ve ever set foot in a gym, you’ll have come across sports supplements and been absolutely baffled by the huge variety of pills, powders and potions on the market.

Which ones can actually make you fitter and which ones just make your urine more expensive? FHM personal trainer Zack Cahill gives you the lowdown:

Body type: Cuddly

You're not fat but you have got a bit of a belly that some might suggest makes you 'huggable'.

Lean Degree

This is great right before a workout. Not only will the caffeine give you an energy kick, it will also cause you to use a higher percentage of fat as an energy source.

It is important though that you don’t become too reliant on caffeine, so try a four week blast of two servings per day in combination with your exercise program.

Dosage: 2 capsules per day

Body type: Stacked

You’re a beefy bloke and you want to be even beefier.

Product: Creatine Monohydrate
With endless studies to support its effectiveness and years of real world use (track athletes were using creatine in the 80’s) creatine is pretty much the gold standard in the supplement world. Any man looking to put some size on and increase gym performance should be taking 5 grams (one teaspoon) per day.
Dosage: 5 grams per day

Body type: Skinny

You have to walk around in the shower to get wet and your friends call you Twiggy.

Product: Growth Factor Mass
Though they’ll often lament their genetics, the truth is most skinny guys simply don’t eat enough. If appetite is an issue, weight gain shakes provide a Sunday roast in a glass with all of the muscle building nutrients and none of the gag reflex.
Dosage: Twice per day (an hour before your training session and again directly after)

Body type: Couch Potato

You have a chronic exercise allergy and a meth-like addiction to first person shooters and bad telly.

Product: Greens Ph 7

Basically this is all the good stuff from vegetables in powder form. The taste experience can sometimes be a bit like licking a garden, so we’ve chosen a better tasting beverage.

You will notice improved energy, maybe even prompting you to get out and go for a jog now and then, stranger things have happened.

Dosage: One Serving per day

Words by Zack Cahill