A look at the Top 4 Supplements for Health and Toning
Written by Sportsfuel, 24 February 2018
As far as our general health and fitness is concerned, living a healthy and balanced lifestyle should be one of our main priorities. In order to live a healthy and balanced life, experts recommend following a healthy and balanced diet, alongside regular sessions of physical exercise.
Once you have these two aspects of your life under control, the next logical step you can take is to consume various health supplements. There are a number of different health supplements currently available, with each one offering us a selection of unique benefits. If general health and toning of your body is one of your primary objectives, the following four supplements could prove especially beneficial for you.
Fish Oil Supplements
When it comes to general health and well-being, fish oil supplements are up there as some of the most beneficial supplements you could ever wish to consume. Fish oil supplements are enriched with omega 3 essential fatty acids, that our bodies are unable to produce naturally. Because of this, we need to consume them in dietary and supplementary form instead. Fish oil supplements offer us a number of health benefits, including: Boosting brain health and function, improving cardiovascular health, improving the circulatory system, lubricating and strengthening the joints, and much more. If you’re looking to burn fat and tone up, fish oil supplements are especially beneficial as another of their benefits is their ability to increase our metabolisms, which in turn will lead to increase in fat burning and energy production.
Vitamin D
Vitamin D is a vitamin which plays a vital role in the overall health and function of our immune systems, yet many people have been diagnosed as being deficient in this very vitamin. Vitamin D not only plays a key role in the health and function of the immune system, it also plays a big part in overall muscle function as well. What’s more, is the fact that vitamin D is also vital for the utilisation and uptake of vital minerals such as phosphorus and calcium. Calcium for example, strengthens the bones and is found in dairy produce such as milk. However, without adequate vitamin D levels in our bodies, we could drink all of the milk we liked, but without the vitamin D, our bodies would be able to uptake and utilise the calcium, so we wouldn’t benefit from it.
Whey Protein
Whey protein is a supplement that is about so much more than aiding with the growth and recovery of muscle tissue. Protein is a vital macronutrient that as well as being essential for the muscles, is also vital for overall cellular health and function. Whey protein supplements are enriched with vitamins, minerals, and amino acids, that benefit the body in so many different ways, so that’s the general health side covered. If you’re looking to tone and firm up before bathing suit season perhaps, whey protein is also beneficial because it promotes lean muscle growth, repair, and recovery following exercise, and it increases the metabolism in the process, so we can burn more fat and enjoy more energy as a result.
Vitamin C
When it comes to the overall health of our immune system, which is the body’s natural defence against illness and disease, vitamin C is absolutely essential as this vitamin has been proven to increase both red and white blood cell counts. From an aesthetic standpoint, vitamin C is also very beneficial as it is vital for elastin and collagen synthesis, which can help make our skin look healthier and firmer. It also benefits the muscles during exercise as it helps dilate the blood vessels, allowing them to transport more oxygen and nutrient rich blood to the cells in our muscles. The more of these nutrients they’re able to absorb, the harder the muscles are able to work and recover.
If you’ve ever felt drained halfway through a workout, battled headaches after a long run, or struggled with muscle cramps at night, electrolytes might be the missing piece in your nutrition plan.
Electrolyte supplements have exploded in popularity, from endurance athletes and gym-goers to office workers trying to stay hydrated. But what actually are electrolytes? Do you really need a supplement? And with so many options on the market, how do you choose the right one without getting swept up in the hype?
In this guide, we’ll break down the science in practical terms, explain when supplementation makes sense, and help you choose the right formula for your training. If you're ready to optimise hydration and performance, explore our curated Electrolyte Supplement Collection featuring high-quality hydration formulas designed for real-world performance.
What Are Electrolytes? (And Why They Matter More Than You Think)
Electrolytes are charged minerals that regulate:
Muscle contractions
Nerve signalling
Fluid balance
Blood pressure
Heart rhythm
The key electrolytes include:
When you sweat, you primarily lose sodium and chloride, with smaller losses of potassium and magnesium. If you replace fluid without replacing sodium, plasma sodium concentration can drop, which can lower performance and increase fatigue.
Hydration is not just about water. It’s about maintaining electrolyte balance.
Why Electrolyte Supplements Are So Popular in 2026
Modern training has changed
Higher participation in endurance and hybrid events
Growth in high-intensity functional training
Increased sauna use
Rise in ketogenic and low-carb dieting
More people training in fasted states
These factors all increase electrolyte demand.
For people training 4-6 times per week, hydration strategy directly influences output, recovery, and adaptation. Electrolytes are also important for those who work in hot and humid conditions daily.
The Marketing FactorIt’s also fair to recognise that marketing has contributed to the rise in electrolyte products. Hydration is now more visible in mainstream health conversations, and that’s not entirely a bad thing. Greater awareness has helped people think more intentionally about fluid intake, daily mineral balance, and overall wellbeing.
That said, electrolyte needs are highly individual.
Light activity may not require high-dose formulas
Intense training, heat exposure, or low-carb diets often justify them
Everyday wellness support can benefit from lower-dose blends
The key isn’t whether electrolytes are “necessary” for everyone, it’s matching the right formula to the right lifestyle.
Electrolyte Supplements Explained: What Actually Matters?
Not all hydration products are equal. Many are underdosed. Others are simply high-sugar drinks with minimal sodium.
Here’s what to look for.
1. Sodium Is King
Sodium is the primary electrolyte lost in sweat.
Moderate training: 300–600mg per session
Heavy sweating/endurance: 700–1000mg per hour
Electrolyte supplements with 100–150mg of sodium per serve are unlikely to significantly impact performance in serious training contexts, but can be useful for general health support by encouraging fluid intake.
What About Potassium?
Potassium supports muscle contractions and cellular fluid balance, but sweat losses are relatively small and blood levels are tightly regulated.
Including 100–300mg can help maintain balance, but high doses aren’t necessary for typical training sessions.
And Magnesium?
Magnesium supports ATP (energy) production and muscle relaxation, but depletion is usually long term, not within a single session.
You don’t lose large amounts of magnesium in a single workout, and higher intra-workout doses can cause GI discomfort. It’s generally more effective as a daily recovery mineral rather than a session-critical ingredient.
2. A Small Amount of Carbohydrate Improves Fluid Uptake
This is one of the most misunderstood areas in sports hydration.A small amount of carbohydrate, more specifically a 2–6% solution (20–60g per litre), can significantly improve fluid absorption in the small intestine.
Here’s why:In the intestinal lining, there’s a transport protein called SGLT1 (Sodium-Glucose Linked Transporter 1). This transporter:
Pulls glucose and sodium into intestinal cells together
Water then follows via osmotic gradient
In simple terms: Glucose + Sodium = Faster water absorption
Without glucose present, sodium absorption is slower. With a small carbohydrate presence, fluid delivery into circulation improves noticeably. This is the same physiological principle behind medical oral rehydration therapy used in hospitals. However, more carbohydrates does not equal better.
If carbohydrate concentration exceeds ~8–10% (80g per litre), gastric emptying slows, which can:
Increase GI distress
Reduce fluid delivery speed
Cause bloating
That’s why smart performance formulas include just enough carbohydrate to enhance absorption, and not overwhelm digestion.
Learn more about the role of carbohydrates for hydration in our blog: The Overlooked Ingredient in Electrolyte Drinks That Changes How Fast You Hydrate
3. When to Choose Carbs vs Zero-Sugar
Choose electrolytes with carbohydrates if:
Performing endurance events
Training at high intensity
Needing intra-workout fuel
Training longer than 60–90 minutes
Choose zero-sugar electrolytes if:
You're a heavy sweater that wants higher electrolyte intake without over-doing carbohydrate intake
Following low-carb or keto
Training at low intensity for under 60 minutes
Using electrolytes primarily for general fluid replacement, not sport performance
At Sportsfuel, our Electrolyte Supplement Collection includes both carbohydrate-enhanced performance blends and clean zero-sugar options, allowing you to match hydration to your lifestyle and training demands.
Signs You May Need Electrolyte Support
You may benefit from electrolyte supplementation if you experience:
Frequent muscle cramps
Headaches post-training
Dizziness in hot conditions
Noticeable salt residue on clothing
Decline in alertness and performance during longer sessions
A common mistake is assuming magnesium alone fixes cramps. During active sweat loss, sodium depletion is often the primary issue.
Electrolytes for Different Training Goals
Endurance Athletes
Prioritise:
Higher sodium (500–1000mg per hour)
20–60g carbohydrates per hour
Easy-mix powders or sachets
Strength & Hypertrophy
Focus on:
300–600mg sodium
Moderate magnesium
Optional low-dose carbohydrates for longer sessions
Low-Carb / Keto Athletes
Due to increased renal sodium excretion:
Daily sodium support is often beneficial
Zero-sugar electrolyte blends work well
Magnesium can support neuromuscular recovery
Pairing electrolytes with adequate protein intake can further support recovery and performance adaptation.
We break down the best electrolytes for different goals in our blog: Top 9 Best Electrolyte Supplements in 2026 for Hydration, Sport & Daily Health
When Should You Take Electrolytes?
Pre-workout:If fasted or training in heat, 20–30 minutes before. For long endurance events, taking electrolytes the day before can help pre-event hydration.
Intra-workout:For sessions longer than 60 minutes, or high-intensity training with heavy sweat loss, consume regularly throughout the session.
Aim to spread intake evenly to reach:
300–1000mg sodium per hour (based on sweat rate)
20–60g carbohydrate per hour for endurance work
Rather than waiting 45–60 minutes and drinking a large amount, take small mouthfuls every 5–15 minutes.
This helps maintain plasma volume, supports normal neuromuscular function, and improves gastrointestinal comfort, all of which contribute to more effective hydration during prolonged exercise. Hydration works best when it’s steady and proactive, not reactive and rushed.
Post-workout:Use electrolytes if sweat loss was heavy or you experience post-session fatigue.
Choosing the Right Electrolyte Supplement at Sportsfuel
Inside our Electrolyte Supplement Collection, you’ll find hydration solutions tailored to:
Endurance performance
Strength training
Low-carb lifestyles
Everyday hydration
Are Electrolytes Found in Food?
Yes, electrolytes are naturally present in many whole foods.
For example:
Sodium: salt, processed meats, many sauces,
Potassium: bananas, potatoes, yoghurt, leafy greens
Magnesium: nuts, seeds, dark chocolate, legumes
Calcium: dairy products, fortified alternatives
During heavy training, high sweat loss, or heat exposure, replacing adequate sodium and fluids through food alone can be impractical. This is where electrolyte supplements offer advantages:
Precise sodium dosing
Faster fluid delivery
Convenient use during training
Easy adjustment based on sweat rate
Whole foods build the foundation. Targeted electrolyte supplements help close the gap when performance demands increase
Key Takeaways
Electrolytes regulate hydration, muscle function, and performance.
Sodium is the most critical electrolyte during sweat loss.
Small amounts of carbohydrate enhance fluid absorption via sodium-glucose transport.
Too much carbohydrate slows absorption. Balance matters.
Your ideal formula depends on training duration, intensity, and diet.
Hydration isn’t just about drinking water. It’s about replacing what you lose, intelligently.
Ready to Hydrate Smarter?
If you want to train harder, reduce fatigue, and support recovery with science-backed hydration, explore our curated range of performance-focused formulas.
Find your ideal hydration solution in our Electrolyte Supplement Collection at Sportsfuel and optimise your performance from the inside out.
FAQ: Electrolyte Supplements Explained
1. Do electrolytes with carbs hydrate better than zero-sugar versions?
In longer or high-intensity sessions, yes. Small amounts of carbohydrate enhance sodium and water absorption via intestinal transport mechanisms.
2. Can I take electrolytes every day?
Yes, especially if you sweat heavily, train frequently, or follow a low-carb diet.
3. Are sports drinks the same as electrolyte supplements?
Not necessarily. Many commercial sports drinks are under-dosed in sodium and overly high in sugar. Read the label to look for sodium
4. How much sodium do athletes actually need?
Most active individuals benefit from 500–1500mg additional sodium during heavy training sessions, depending on sweat rate.
5. Is too much carbohydrate bad for hydration?
High concentrations (above ~8–10%) can slow gastric emptying and reduce fluid absorption efficiency. Balance is key.
Fat burners are supplements that can aid in weight loss or fat reduction, often through the use of natural fat-burning ingredients [1]. They typically work through a variety of methods...
Q: Can I use protein powder as a meal replacement?
A: No, we do not recommend using protein powder as a meal replacement.
We’re often asked this question by people who are looking to lose weight. It seems like an easy solution, right? By replacing an entire meal with one protein shake you’ll eat less and lose more weight. But protein powder does not contain adequate calories or nutrition to replace a meal. You should think of a protein powder as more of a “snack replacement”.
A protein shake isn't a nutritionally complete meal
A typical protein shake contains 120-150 calories when mixed with water and contains primarily protein. A typical (main) meal should consist of at least 300 calories and a mix of protein, carbohydrates, and fat. By using a protein powder as a meal replacement you would also be missing out on many of the nutrients found in whole foods that are not added to protein powders.Drinking a protein shake for breakfast or lunch will likely leave you feeling hungry and lead to binge eating later in the day. Research published in 2012 from Wageningen University in the Netherlands shows that food chewing time is closely linked with feelings of satiety. Protein does help you to feel fuller for longer however should be consumed alongside whole foods. Replacing whole foods with protein shakes may be great for weight loss short term, however this isn’t a sustainable long term solution.
But don't throw out your protein powder just yet!
Protein shakes are still extremely helpful on your weight loss journey. A protein shake mixed with water is the perfect snack to help fuel weight loss. Supplementing with protein powder will help you reach your daily protein goals and preserve lean muscle mass while dieting.If you’re looking for a lower calorie meal option you can use protein powder in a smoothie with added fruits and vegetables. We recommend using your choice of milk (dairy or non-dairy) along with a healthy fat such as chia seeds or peanut butter – just don’t go overboard!Another option is to mix your protein powder with a greens supplement such as Vital Greens or Good Green Stuff. This helps boost the nutritional value of your shake.
Still, want a meal replacement shake?
There are a number of meal replacements or nutritional formulas on the market that you won’t typically find at your sports supplement store. These meal replacements contain 200-300 calories and a higher amount of carbohydrates, sugars, and fat than a protein powder. They are also enriched with added vitamins and minerals to support daily nutrition. These typically contain less protein than a protein powder but are more balanced and suitable for replacing the main meal. Just watch out for the sugar content!
The bottom line
In most situations, it’s not healthy to replace an entire meal with a simple protein shake mixed with water. We understand sometimes life is busy and it’s convenient to just mix up a shake. It’s okay to do that occasionally but a healthy diet should be made up of whole foods for adequate daily nutrition. Protein shakes are great to use as “snacks” between meals to help you reach your daily protein goals and preserve lean muscle mass while dieting. They can be used as the base of a meal, for example in a smoothie with fruits and vegetables.Check out our wide range of protein powders at Sportsfuel Supplements.
It's that time again where we try to think of the perfect gift or gifts for our loved ones. Family, friends, colleauges, gym bros... So we log on to www.sportsfuel.co.nz because we know they only shop at the best supplement store in New Zealand. But my, oh my, the choices! Where do we even start? What would they need? Short of asking the person what supplements they use or want to try, we've put together a holiday gift guide to help you find the perfect gift!
