When training demands your best, fueling your body properly becomes non-negotiable. For athletes of all levels, supplements can be an essential support system—but only when used intentionally. While they’ll never replace a solid nutrition foundation, the right supplements can help fill in the gaps, optimize performance, and speed up recovery.
Below, we break down what you need to know before diving into supplements, the go-to essentials for performance, and how to use them safely and effectively.
Why Supplements? Aren’t Food and Water Enough?
In a perfect world, your diet would cover it all. But most athletes (especially youth athletes) struggle to consistently eat enough protein, nutrients, and anti-inflammatory foods to support high-level training. Add in school, stress, competitions, long hours, and inconsistent eating patterns, and you’ve got a recipe for nutritional gaps.
Supplements can help:
- Boost recovery from intense workouts
- Reduce muscle soreness
- Support strong bones and joints
- Maintain immune system strength during training cycles
- Prevent burnout or fatigue due to low micronutrient levels
That said, it’s not about loading up your shopping cart. It’s about targeting what your body actually needs.
How to Choose Supplements Wisely
Not all supplements are created equal. Here’s how to stay safe and get the most from what you’re taking:
- Look for third-party testing: Choose supplements verified by NSF Certified for Sport, Informed Choice, or USP. This ensures they’re free of banned substances and what’s on the label is actually in the bottle.
- Talk to a pro: Before adding anything, consult a physician or registered dietitian—especially if you’re under 18, have any health conditions, or are on medications.
- Avoid megadosing: More isn’t always better. In fact, some nutrients can be harmful in excess (like iron, vitamin A, or zinc).
- Start with food first: Supplements are called supplements for a reason. Prioritize real food, hydration, and sleep before spending on powders or pills.
Core Supplements That Can Support Athletes
Let’s explore the most common (and science-backed) supplements that can benefit athletes when used properly:
1. Whey or Plant-Based Protein
- Why it helps: Repairs and rebuilds muscle after tough training.
- When to take: Within 30–60 minutes post-workout. If whole food isn’t available, a shake can be a great quick option.
- Dosage: Most athletes need 15–30g protein post-training. Mix with milk, water, or in a smoothie.
2. Creatine Monohydrate
- Why it helps: Enhances strength, power, and anaerobic performance. Also supports brain health and recovery.
- When to take: Daily. Can be taken before or after workouts. Consistency is key.
- Dosage: 3–5g per day. No need for loading unless guided by a professional.
3. Vitamin D
- Why it helps: Strengthens bones, supports immunity, and aids muscle function.
- When to take: Daily, with a meal that includes fat.
- Tip: Get blood levels tested. Many indoor athletes (like gymnasts) are low in D.
4. Iron
- Why it helps: Delivers oxygen to muscles. Low iron can cause fatigue, poor focus, and slower recovery.
- Who needs it most: Female athletes and those on plant-based diets.
- Warning: Supplement only if you’re deficient. Excess iron can be harmful.
5. Magnesium
- Why it helps: Supports muscle relaxation, sleep, and energy metabolism.
- When to take: Evening is best to support recovery and restful sleep.
- Food-first sources: Nuts, seeds, leafy greens, whole grains.
6. Omega-3s (Fish Oil or Algae-based)
- Why it helps: Reduces inflammation, supports joint health and brain function.
- When to take: Daily, with food.
- Tip: Choose one with at least 500 mg combined EPA/DHA per serving.
7. Probiotics
- Why it helps: Supports gut health, which plays a huge role in immunity, digestion, and even mental health.
- When to take: Daily, with food. Look for strains like Lactobacillus and Bifidobacterium.
Supplement Timing: A Sample Day
Here’s how a smart supplement plan might look around your training day:
| Time | Supplement(s) | Why |
|---|---|---|
| Morning | Vitamin D, Omega-3s, Probiotic | Supports immunity & digestion |
| Pre-Workout | Creatine, Electrolytes | Enhances strength & hydration |
| Post-Workout | Whey Protein, Magnesium (evening) | Muscle recovery & relaxation |
Bonus: Supplements That Might Help (But Need More Research)
- Beetroot juice – may help with endurance
- Beta-alanine – could reduce muscle fatigue in high-intensity efforts
- Ashwagandha – adaptogen that may help with recovery and stress
These aren’t essential for most athletes, but some find benefits when taken consistently and under guidance.
Final Takeaway
Supplements aren’t miracle workers—but when used strategically, they can give athletes the edge they’re training for. Think of them like a spotting coach: not doing the work for you, but there to support when you need it most.
Focus on real food, hydration, rest, and recovery as your base. Then, use supplements to fill in the blanks—not as the entire playbook.
Inspired by Kerry Bair, RD, LDN, MPH
This article was adapted with guidance from Kerry’s expert blog: Maximize Your Performance: A Gymnast’s Ultimate Guide to Supplements.
For more sports nutrition insights, check out her work at Food for Fuel.
