Supplements for Athletes: What’s Worth It, What’s Not, and When to Take Them
- Megan Whitehouse
- Jul 4
- 4 min read
Are Supplements Necessary for Athletes?
Walk into any gym or sports store and you’ll see shelves stacked with powders, pills, and promises. But do athletes really need supplements to perform at their best?
The short answer: some supplements can help-but many are overhyped, and timing matters. At Nutrition and Co, we want to help you navigate through the marketing and share evidence-based supplements that support sports performance, recovery, and overall health.
Let’s dive into the best supplements for athletes, what’s worth skipping, and how and when to take them for maximum benefit.
Supplements That Are Worth It (Science-Backed)
Not all supplements are created equal. These are the ones that consistently prove their value in scientific studies.
1. Creatine for Athletes
One of the most researched and effective supplements for power and strength sports.
Benefits:
Increases muscular strength and power
Supports lean muscle mass
Enhances high-intensity performance
How to take:
When to take creatine: Anytime is effective, but taking it post-workout with a carb/protein meal may support uptake.
Dosage: 3-5g daily (skip loading phase unless guided by a professional)
2. Protein Supplements
Protein powders can help athletes meet their daily needs-especially those with high training volumes or limited time for meals.
Benefits:
Supports muscle repair and growth
Convenient post-training nutrition
Useful for vegetarians/vegans
Best types:
Whey protein: Fast-absorbing, ideal post-workout
Casein: Slow-digesting, great before bed
Plant-based blends: For dairy-free athletes
3. Omega-3 Supplements for Recovery
Found in fish oil, omega-3s are essential fats that help reduce inflammation.
Benefits:
Improves recovery by reducing muscle soreness
Supports heart and joint health
May improve endurance and reaction time
Dosage: 1–3g EPA/DHA per day. Look for high-quality, purified fish oil or algae-based versions for plant-based athletes.
4. Caffeine
One of the most effective supplements for sports performance-when used strategically.
Benefits:
Increases alertness and reaction time
Reduces perceived effort
Enhances endurance and high-intensity output
How to take:
Dose: 3–6mg per kg of body weight
Timing: 30–60 minutes before training or competition
5. Beta-Alanine Supplementation
Helps buffer acid buildup in muscles, delaying fatigue during high-intensity efforts.
Benefits:
Supports performance in events lasting 1–4 minutes (e.g., 400–800m runs, CrossFit)
Can improve muscular endurance
How to take:
4–6g daily, split into smaller doses to avoid tingling
Consistency is key—take daily for at least 4 weeks for results
6. Vitamin D (If Deficient)
Many athletes are deficient, especially in winter or if training indoors.
Benefits:
Supports bone health and immune function
May enhance muscle function
Dosage: Check blood levels first. Supplement only if needed-typically 1000-4000 IU daily under professional guidance.
Supplements That Are Overrated or Not Worth It
Some products sound promising but don’t hold up under scientific scrutiny.
1. BCAAs (Branched-Chain Amino Acids)
Despite the hype, most athletes get enough BCAAs from whole protein sources.
Why it’s overrated:
Offers no added benefit if protein intake is adequate
Expensive for minimal return
2. Testosterone Boosters
Often marketed to male athletes, but usually contain herbal blends with little research.
Why to skip:
No reliable evidence for performance or strength gains
May disrupt hormone balance
3. Fat Burners
Loaded with stimulants and unproven ingredients.
Concerns:
May raise heart rate and blood pressure
Doesn’t significantly impact fat loss
Risk of banned substances
4. Detox Powders and Cleanses
Popular on social media, but largely pseudoscience.
Why to avoid:
Your liver and kidneys already “detox” your body naturally
No performance or health benefits
Timing: When and How to Take Each Supplement
Timing can affect how well supplements work. Here’s a quick guide:
Supplement | Best Time to Take | Why |
Creatine | Post-workout or anytime daily | Maintains muscle stores |
Protein Supplements | Post-workout, meals, bedtime | Supports recovery and growth |
Omega-3s | With meals | Improves absorption |
Caffeine | 30–60 min before activity | Boosts performance |
Beta-Alanine | Split doses throughout the day | Builds up muscle stores |
Vitamin D | With a fat-containing meal | Enhances absorption |
What to Check Before Buying a Supplement
Not all supplements are safe or effective. Here’s what to look for:
1. Third-Party Testing
Look for NSF Certified for Sport, Informed-Sport, or BSCG seals
Ensures the product is free from banned substances and contaminants
2. Evidence-Based Ingredients
Avoid “proprietary blends” with unclear dosages
Check for clinically supported amounts (e.g., 3g creatine, not 500mg)
3. Quality Over Hype
Stick to brands recommended by health professionals
Watch for unrealistic claims like “melt fat fast” or “instant muscle”
FAQs
Should I take creatine every day?
Yes, for best results, creatine should be taken daily-even on rest days. It builds up in your muscles over time.
Do athletes need supplements if they eat well?
Not always. A balanced diet should cover most needs. But supplements can fill gaps, support recovery, and enhance performance when used appropriately.
Pre-workout vs post-workout supplements: which is better?
It depends. Pre-workout supplements like caffeine may boost energy and focus. Post-workout options like protein or creatine support recovery. Both can have a role.
Can omega-3 supplements help with joint pain?
Yes, omega-3s have anti-inflammatory properties and may reduce joint stiffness or soreness-especially useful for endurance and contact sport athletes.
Ready to optimise your supplement strategy?
Book a Consultation with our expert sports dietitians. We’ll help you cut through the clutter and build a plan that’s safe, effective, and tailored to your goals. To help optimise your overall nutrition, download our free recovery guide below.