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Sports supplements: useful or a waste of money?

  • Mar 19
  • 2 min read

Maximilien Van Haaster, nutritionist
Maximilien Van Haaster, nutritionist

Marketing around sports supplements is everywhere. Whether it’s a beginner trying to get in shape, someone looking to build muscle, or a runner aiming for a new personal best (“PB”) at their next marathon, many wonder if a supplement could be beneficial, or even necessary, to reach their goals.


Let’s start with the two most important questions:

  • Are supplements necessary? No (in the vast majority of cases)

  • Can some supplements be beneficial? Yes (but the benefits are modest)


If you feel that a small performance boost is worth the cost, here is a list of supplements that have been shown to be beneficial for performance or health when used according to a specific protocol. This classification comes from the Australian Institute of Sport (AIS), a recognized authority in sports nutrition.


The list is divided into three categories:

  • Sports foods (energy bars, carbohydrate gels, electrolyte powders, protein powders): These contain essentially the same nutrients as whole foods, but in more convenient formats.

  • Medical supplements (iron, vitamin D, calcium, etc.): These are beneficial only under medical guidance to prevent or treat clinical health issues.

  • Performance supplements (creatine, beta-alanine, caffeine, sodium bicarbonate, beetroot juice, glycerol): These are substances that can slightly improve performance in certain situations.


Effectiveness and Side Effects

It’s important to keep in mind that these supplements are only effective when taken at appropriate dosages. For example, to experience the benefits of creatine, a daily dose of 3–5 g must be taken consistently for several weeks. The same applies to beta-alanine, which needs to be taken continuously to be effective.


Other supplements, such as caffeine and sodium bicarbonate, can have more immediate effects. However, caffeine may cause unwanted side effects in some individuals, and sodium bicarbonate can lead to significant digestive discomfort for many people.


If you are considering taking any of these supplements, it’s recommended to consult the AIS guidelines for proper dosing.


Important Note

Although the supplements mentioned are generally safe, it’s important to remember that supplements are less regulated than medications. Some products may contain ingredients not listed on the label.


Key Takeaways

  • Supplements are generally not necessary for most athletes.

  • Some may offer a small benefit, but only when used correctly.

  • Before considering supplements, it’s best to optimize your nutrition, training, and sleep.



🧑‍🍳 Recipe: Natural maple energy drink

Ingredients

  • 3 1/2 cups cold water

  • 1/4 cup orange juice

  • 1/4 cup maple syrup (preferably dark for a richer flavor)

  • 2 tbsp lime juice

  • 1/4 tsp salt

Preparation

Combine all ingredients.



 
 
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