Walk into any supplement store or scroll social media and you’ll see hundreds of products promising better performance, faster recovery, and more energy.
But here’s the reality I see every day working in a sports medicine clinic:
Most athletes are either
- Using supplements that aren’t evidence-based, or
- Using the right supplements… in the wrong way
Before we even get into specific supplements, this matters most:
Supplements will never outperform a poor nutrition foundation.
If your carbohydrate intake is too low, your recovery is inconsistent, or your overall intake doesn’t match your training, no supplement is going to fix that. Especially for athletes, where carbohydrates are your primary fuel source, under-fuelling limits how much these supplements can actually help.
What supplements can do, when used properly, is enhance an already solid foundation.
Creatine: Not Just for Bodybuilders
Creatine is one of the most researched supplements available and one of the most misunderstood.
It helps increase the availability of quick energy (ATP), making it particularly useful for:
- Strength training
- Power-based sports
- Team sports requiring repeated high-intensity efforts
In practice, I often see benefits in athletes who need to produce repeat efforts, not just those trying to build muscle.
Common mistake I see:
People expect immediate results or take it inconsistently. Creatine works through saturation over time, not as a quick pre-workout boost.
Practical takeaway:
It’s a daily supplement, not something you “feel” instantly.
Caffeine: One of the Most Effective Performance Tools
Caffeine is one of the most reliable and widely used performance enhancers and one I use often with athletes, particularly in endurance settings.
It works by:
- Reducing perceived effort
- Improving concentration
- Delaying fatigue
A common strategy I use with runners is incorporating caffeine through:
- Tablets
- Gels
- Chews
This allows for more controlled dosing during training or competition, rather than relying on coffee alone.
Where it often goes wrong:
- Taking it too late in an event
- Using too much too quickly
- Not trialling it in training first
- Increased risk of GI discomfort or jitters
For athletes with IBS or higher anxiety, I’m always more cautious, as caffeine can exacerbate symptoms.
Practical takeaway:
Caffeine is powerful but only when it’s timed, dosed, and individualised properly.
Beta-Alanine: Useful, But Very Specific
Beta-alanine helps buffer acid build-up in muscles, which can improve performance in high-intensity efforts lasting ~1–4 minutes.
Think:
- Repeated sprints
- Mid-duration high-intensity intervals
In practice:
This is not a supplement I recommend broadly. It’s highly specific and often unnecessary for general athletes.
Common mistake:
Taking it without understanding what it’s actually for or expecting it to help endurance performance.
Practical takeaway:
Helpful in the right context, but not essential for most.
Nitrates (e.g. Beetroot Juice): Small Gains That Add Up
Dietary nitrates (commonly from beetroot juice) can improve:
- Blood flow
- Oxygen efficiency
- Endurance performance
These can be beneficial for endurance athletes, but the effects are often modest and individual.
Where I see issues:
- Poor timing
- GI discomfort (especially in those with sensitive guts or IBS)
- Using it for the first time on race day
Practical takeaway:
Can be useful but needs to be trialled and individualised.
What I See Most in Practice
Most Overused:
- Multivitamins
- “Energy boosters”
These are often taken instead of addressing the real issue, like low energy intake or poor fuelling.
Most Underutilised:
- Iron (when clinically indicated)
Particularly in athletes, especially females, iron deficiency is something I regularly assess and manage.
Low iron can significantly impact:
- Energy levels
- Performance
- Recovery
This is one area where targeted supplementation, when needed, can make a real difference.
A Note on Female Athletes
With female athletes, I’m always considering:
- Iron status
- Overall energy availability
- Risk of deficiencies
Supplement decisions are rarely made in isolation, they’re part of a bigger picture of fuelling, recovery, and health.
Biggest Takeaway
You don’t need more supplements, you need the right strategy.
Before adding anything, ask:
- Is my nutrition foundation solid?
- Am I fuelling my training properly (especially carbs)?
- Do I actually need this or am I being influenced by marketing?
And most importantly:
Trial, don’t guess. Individualise, don’t copy.
Because when used properly, supplements can enhance performance but only when they’re built on top of the basics.
