We're now deep into January and 2016 has firmly started moving - whether you have or not. For those who managed to hit the gym early doors and had a butchers at our realistic tips for doing so, we have a little follow-up piece for ya.

Supplements, and more specifically which ones to take, can be fierce confusing. Particularly when you stroll into a shop the size of a cupboard, with a intimidating dude with no neck behind the counter surrounded by a million different brands.

Now, nothing can beat a balanced, nutritious diet. Every trained professional will tell you this and they're 100% right. However, they're called'supplements' for a reason. If you've a busy lifestyle and a habit of snacking on or generally craving sugar, they can absolutely aid your training.

These are simply some products we use and found helpful. We're not experts and everyone is different, so make sure to try different things that align with your goals.

Protein - Snacks.

Some protein bars can be packed with almost as much sugar as a Twix - and more calories. So while you might think you're being healthy, you're actually consuming more empty calories. Our favourite brand, which has blown up on this shores over the past few years is Quest. Their bars are low in sugar and high in fibre and (obviously) protein. Get yourself some Cookies and Cream, heat it for 30 seconds in the microwave and slap some Whey Hey or Nobu on top of it. You can thank us later.

Pre-Workout

This is a tricky one as it depends on your tolerance of caffeine which everyone has a different reaction to. Off the bat, if you use one, make sure to counter with plenty of water - like, more than usual. We like the Optimum Nutrition range and Bodyfirst's own brand F.K.D. Alternatively, the guys at Powerful.ie stock the growing Onnit brand, who have a bunch of natural pre-wrokouts to help push you through the grind.

Post-Workout

This obviously depends heavily on your workout. But for a regular gym session with a mixture of cardio and weight training, an easily mixed protein powder is a good shout - find a flavour you like (mint chocolate for us) after a bit of experimenting. And make sure to wash out your shakers after, because it'll smell like a week old crime scene otherwise. If you're cautious of putting anything overtly synthetic in your body, then Onnit have a natural hemp protein too.

Brain Power

Now that's obviously a broad term, but looking specifically at the gym bunnies out there looking to function at their day-to-day best, we recommend Alpha Brain. Cognitive enhancers, or nootropics, are designed to make your brain function at a higher capacity. Some find it more effective than others, but it genuinely helps us feel a little sharper without having to down some caffeine. UFC commentator and podcaster/comedian Joe Rogan liked the company so much he invested heavily in it. We really like their vibe; very motivational and all about functional fitness and purpose for your training - be it kettlebell, MMA or athletics.

A staggeringly obvious one, but drink loads and loads of water. Instead of going to the shop every time you're feeling a little dehydrated, buy a container. You'll often see hardcore athletes carrying around a huge bottle, and they'll sip on it throughout the day, ultimately knowing exactly how much they've consumed. Now, for every day sorts like ourselves, you should be looking to down between 2 and 4 litres a day - dependant on your training. If you're bashing out half-marathons before breakfast, that would obviously go up.

Refinements in your diet can really help you reach your goals. Switching that daily chocolate fix to a protein bar and downing more water instead of soft drinks can help massively with energy levels. And if you're feeling particularly sluggish before the gym, that's what pre-workouts are for.

Just ask lots of questions before you buy. If you're using a personal trainer, they'll know your end goal and should be able to give you some tips.