Supplements for Athletes: What’s Worth It, What’s Not, and When to Take Them

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.