A Guide to Sports Supplementation: What Really Works (and When)

Supplementation is the last piece of the puzzle, not the foundation: here’s a pragmatic guide to understanding which supplements actually work, when you need them, and which ones you can safely ignore.

• Hierarchy Matters: Supplementation is useless if your diet, training, and sleep aren’t in order.
• Carbohydrates (Gels): Needed primarily for prolonged efforts (over ~60–90 minutes) or very intense ones to provide quick energy (for shorter but intense efforts, a “carb mouth-rinse” can offer a small advantage).
• Protein (Whey): They are “building blocks” for recovery. Useful for hitting your daily requirement, best distributed in 3–4 intakes/day of 20–40 g with ~2–3 g of leucine; a complete meal works just as well. Note on plant sources: blends (e.g., rice+pea) are better for a complete profile.
• Creatine: The most studied and effective supplement for strength and power (short, intense efforts). Must be taken consistently (3–5 g/day; optional loading 20 g/day for 5–7 days). Not everyone responds the same way (“non-responders”). Possible slight water/weight gain: runners should test it away from races.
• Caffeine: A proven boost to reduce the perception of fatigue. Typical dose 3–6 mg/kg taken 45–60 minutes before (gums: faster effect). Genetics (e.g., CYP1A2/ADORA2A) can modulate the response, but evidence is mixed: personalize dose and timing after testing in training.
• Electrolytes: Essential for hydration during long, hot efforts to support fluid-electrolyte balance (sodium is crucial; the 300–600 mg/hour range is a starting point, but loss is extremely variable). Cramps have multifactorial causes: electrolytes alone don’t “prevent” them.
• The Rest (Vitamins, Omega-3s): These are for general health, not immediate performance. Only supplement if there’s a deficiency/indication. High doses of antioxidants (Vit C, E) post-workout might interfere with adaptations.
• The 3 Specialists: Nitrates, Beta-Alanine, and Sodium Bicarbonate are tied to specific disciplines.

Supplements: Are They Really Necessary? Let’s Clear Things Up Once and for All.

Walk into any sporting goods store or open Instagram. You’ll be flooded with colorful tubs, miraculous powders, and promises: “instant recovery,” “explosive strength,” “burn fat day and night.” The supplement world is a maze that seems designed to confuse you and make you spend money.

Let’s be clear right away: most of those supplements, for most people, do little to nothing.

If you train three times a week, eat a balanced diet, and get enough sleep, you’ve already done 95% of the work. But if you’re an athlete who trains consistently, pushes the intensity, and is looking for that extra 5% to improve performance or optimize recovery, then yes: some supplements, those backed by mountains of scientific studies, can make a difference.

Before we start, however, I have to make a very important clarification: this article is simply intended as a small guide to try to distinguish science from marketing and introduce you to the general topics. I’ve tried to be as precise as possible but—as I said—it’s meant as an introduction. Don’t play sports nutritionist; always turn to specialists. I also know this is a complex article, but oversimplification—on topics like this—can be decidedly harmful.

That said, let’s get started.

The Pyramid of Importance: Diet > Training > Recovery > Supplementation

Before we talk about what’s inside the tub, let’s talk about what’s outside it. Imagine your life as an athlete as a pyramid:

1. THE BASE (Foundation): A healthy, varied, and balanced diet. Real food.
2. THE SECOND LEVEL: Training. Consistent, progressive, intelligent.
3. THE THIRD LEVEL: Recovery. Especially sleep. If you sleep 5 hours a night, no supplement will save you.
4. THE TIP (The Cherry on Top): Supplementation.

Supplementation is the final piece, the one that finishes the job. Taking protein powder when your diet is based on junk food is like putting a Formula 1 spoiler on a beat-up car: useless and expensive. Fix the base first, then think about the tip.

A Guide to the Supplements That (Really) Work

With that out of the way, let’s look at the “big 5” of supplementation, those whose effectiveness is proven.

Carbohydrates (Gels, Maltodextrins): Ready-to-Use Energy

• What they are: Your quick-release fuel. Simple sugars (glucose, fructose) or complex ones (maltodextrins) in liquid or semi-liquid form.
• What they do: Provide immediate energy during prolonged or very intense efforts. Your body has glycogen stores (stored carbs) which, depending on the intensity of the effort, can drop significantly starting between ~45 and 90 minutes (the higher the intensity, the faster the depletion). Beyond that limit, you need an external supply to avoid “hitting the wall.”
• When: During activity, starting from ~60’ if intensity is high; for efforts of 1–2.5 h, 30–60 g of carbs/hour (or ~0.8–1.2 g/kg/h if you prefer a relative metric), for >2.5 h, up to ~90 g/hour with a glucose:fructose mix of ~2:1 to optimize absorption (mind osmolality and fluids; test brands/formats in training; consider low-FODMAP versions if sensitive). With adequate gut training, some well-trained athletes tolerate 100–120 g/hour (with a glucose:fructose ratio of ≈ 1:0.8); increase gradually in training and respect individual tolerance. For shorter but “all-out” efforts (e.g., TT ~60’), a “mouth-rinse” of carbs can offer a small benefit. The carb mouth-rinse is more useful at high intensities and/or in a fasted state, when ingesting carbs might cause GI distress.
  (Carbs are largely unnecessary for a 45-minute easy jog or a short gym workout.)

Protein (Whey, etc.): The Building Blocks for Recovery

• What it is: The “building blocks” the body uses to repair muscles damaged by training. The most common are Whey (milk serum proteins), which are quickly assimilated. There are also Caseins (slow) and plant-based options.
• Plant-based proteins (Soy, Pea, Rice): They are not all equivalent. Soy is a high-quality complete protein, almost comparable to Whey. Other sources, like pea or rice, taken individually, can be deficient in certain essential amino acids (like methionine or lysine) and have less leucine. For this reason, for vegan athletes, a blend (e.g., pea + rice) is ideal to ensure a complete amino acid profile. A slightly higher total dose might also be necessary to reach the optimal leucine threshold. With non-soy proteins (e.g., rice, pea), a slightly larger dose or a blend may be needed to achieve ~2–3 g of leucine per meal.
• What it does: Optimizes muscle recovery and helps reach the daily protein requirement (for an athlete, ~1.6–2.2 g/kg/day). Distribution also matters: 20–40 g per meal with ~2–3 g of leucine, every 3–4 hours. (For those over 40, it’s wise to stay at the higher end of the ranges.)
• When: The famous “anabolic window” (the 30 minutes post-workout) has been largely debunked. The daily protein total and its distribution are more important. Whey is simply convenient after a workout, but a complete meal with chicken, eggs, or legumes within a couple of hours works just as well. In high-load phases, 20–40 g of casein before bed can support overnight protein synthesis.

Creatine: The Queen of Strength and Power

• What it is: One of the most studied and scientifically validated supplements in the world. It’s a natural molecule the body uses to produce ATP, immediate energy.
• What it does: Improves performance in short, intense, repeated efforts. Think sprints, weightlifting, CrossFit, fast repeats. It helps you get “that one extra rep.” It may also have cognitive benefits and indirect benefits for endurance (e.g., potential support for glycogen resynthesis when co-ingested with carbohydrates).
• When: Timing is not critical. Creatine works by saturation. It must be taken every day (3–5 g/day of monohydrate); there is also an optional loading phase (20 g/day for 5–7 days) to saturate stores more quickly, but pay attention to potential GI discomfort. Note: there is a percentage of “non-responders” (estimated 20–30%) who, already having saturated muscle stores, derive minimal benefit. Evaluate effectiveness by monitoring performance and weight; co-ingestion with carbs/protein may enhance muscle uptake. It can slightly increase the weight/water ratio: runners and endurance athletes must test it during non-critical periods. (In healthy subjects, it is generally safe at standard doses; if you have known kidney disease, consult your doctor.)
• Notes: The gold standard is creatine monohydrate (for purity, cost, evidence). Vegetarians/vegans often respond better because they start with lower muscle levels.

Caffeine: The Legal “Boost” (but Watch the Dose)

• What it is: Your coffee, but in concentrated form (pills or gels).
• What it does: It doesn’t give you “energy” (it’s not a carb), but it acts on the central nervous system by reducing the perception of fatigue. It makes you feel less tired, more reactive, and more focused.
• When and how much: 3–6 mg/kg (minimum effective dose for many: ~2 mg/kg). 45–60 minutes before if in capsules/tablets; gums for rapid release (~10–20 minutes); possible splitting of doses in long races.
• Note on genetics and tolerance: Sensitivity is extremely subjective. Genetics (e.g., CYP1A2/ADORA2A) can modulate the response and potential side effects, but the evidence is mixed: personalize dose and timing after testing in training. Due to tolerance (chronic use reduces the effect), some athletes “cycle” it (stopping use) before races, although the effectiveness of this practice is debated. It is crucial to always test it in training. Furthermore, for evening events, consider lower doses or no caffeine if you are prone to sleep disturbances.

Electrolytes: Essential for Hydration

• What they are: Minerals (mainly sodium, potassium, magnesium) that you lose through sweat.
• What they do: Maintain fluid-electrolyte balance and ensure proper muscle contraction. Sodium is the key electrolyte, the one lost in the greatest amounts and crucial for retaining fluids. Water alone, if you sweat a lot, can dilute sodium and promote hyponatremia in very long events. Potassium and magnesium are lost in much smaller amounts, and supplementing them during effort is generally less critical.
• When and how much: During long activities (over ~60–90 minutes) and especially in hot or humid conditions. Roughly 300–600 mg of sodium/hour—these values, of course, refer to mg of sodium (Na), not salt (NaCl)—is a conservative starting point, but individual variability is enormous. Some athletes (“salty sweaters”) can lose over 1500-2000 mg of sodium/hour and require personalized plans (sweat testing). Sodium intakes >1.5–2 g/hour only make sense for those who lose a lot of sodium and sweat a lot (the aforementioned salty sweaters, and it must be confirmed by sweat tests); otherwise, they increase GI risk without benefit (also, always check with your doctor if you have hypertension, kidney disease, or require high doses). Very important note: cramps have multifactorial causes (neuromuscular, fatigue): electrolytes alone do not “cure” them, although they help maintain fluid balance.

Vitamins, Omega-3s, and Others: When Do They Make Sense?

• Vitamins and Minerals: These aren’t performance supplements. They should only be taken if you have a confirmed deficiency (e.g., Vitamin D, very common in winter, or Iron). If you eat fruits and vegetables, you’re probably fine (but blood work is a better guide than assumptions).
• A note on antioxidants (e.g., Vit C, E): Taking high doses of antioxidants immediately after training might be counterproductive. The oxidative stress and inflammation post-exercise are necessary signals for muscle adaptation, and antioxidants can blunt this response. If needed to fill deficiencies, take them far away from key sessions.
• Omega-3s: Useful for long-term cardiovascular health and recovery if your diet is low in fish, but they are not a universal ergogenic aid. Evaluate your dietary intake or Omega-3 Index and consult your doctor for dosage and relevance.

How and When to Take Them: Timing Matters, but Less Than You Think

Marketing has obsessed us with “perfect timing.” The reality is simpler:

• Before: Caffeine (30–60 min before; gums as close as 10–20 min).
• During: Carbs and electrolytes (~30–60 g/h for 1–2.5 h; up to ~90+ g/h beyond that, if trained; 300–600 mg/h as a base for sodium, but must be personalized drastically; mouth-rinse useful for intense ~60’ efforts).
• After: Protein (20–40 g with ~2–3 g leucine; think about the daily total).
• Always: Creatine (every day, whenever you prefer). Omega-3s only if indicated.
• Hydration: Drink guided by thirst + a personalized plan based on sweat rate and conditions, to reduce both dehydration and hyponatremia from over-hydration.

Tip: Prefer third-party tested supplements (e.g., Informed Sport, NSF Certified for Sport) to reduce the risk of contamination and inaccurate dosages.

Other Proven Supplements: The “Specialists”

Beyond the “big 5,” other supplements exist with very strong scientific backing (often classified in “Group A” by top scientific authorities), but they are more “specialized” and tied to specific disciplines.

1. Nitrates (e.g., Beetroot Juice)

• What they are: Compounds naturally found in vegetables like beetroot (the most common) and spinach.
• What they do: They are converted to Nitric Oxide in the body, improving energy efficiency. Basically, they reduce the oxygen cost of exercise, allowing you to sustain a certain pace with less fatigue. They are very effective for endurance and sub-maximal efforts (from 5 minutes and up).
• How and when: Used in two ways: either as a load (1-2 doses per day for 3-7 days before the race) or as an acute dose (about 300-600 mg of nitrates, 2-3 hours before the event).
• Warning: They can cause mild GI distress and will turn urine/stools red (an effect called “beeturia,” which is harmless).

2. Beta-Alanine

• What it is: An amino acid the body uses to produce carnosine, which acts as a powerful buffer inside the muscle.
• What it does: Helps counteract muscle acidity (the “burn”) that accumulates during very intense, lactic efforts. The effect is small-to-moderate and most relevant for maximal efforts typically lasting between 1 and 4-6 minutes (e.g., 400m, 800m, 100-200m swim, CrossFit, rowing, repeated sprints in team sports).
• How and when: It only works via chronic saturation. It’s not a pre-workout. It must be taken every day (for a total of 4-6 g/day) in split doses (e.g., 1.6 g 3 times/day) for at least 4-8 weeks.
• Warning: High single doses (>2g) can cause paresthesia (a tingling sensation on the skin, especially the face and hands), which is annoying but harmless. Splitting the dose prevents this.

3. Sodium Bicarbonate

• What it is: Simply, common baking soda.
• What it does: It’s a powerful external buffer (it works in the blood, not the muscle like beta-alanine) for maximal, lactic efforts, typically between 1 and 10 minutes. It is very effective.
• How and when: Used as an acute dose of 0.2 to 0.3 g/kg of body weight, taken about 60-150 minutes before the effort, with plenty of water.
• Warning (A BIG one): This is a “race day” protocol, not to be taken lightly. The risk of severe gastrointestinal (GI) distress (nausea, cramps, explosive diarrhea) is very high. It must be tested thoroughly and repeatedly in training to find the tolerated dose and timing. To reduce GI issues, try splitting the dose in the 2–3 hours pre-race and taking it with a small, carb-rich meal; consider enteric-coated capsules. Also, be mindful of the high sodium load.

The Best Supplement? A Healthy and Balanced Diet.

We’ll say it one last time: no supplement will do the dirty work for you. They won’t replace a missed workout or a sleepless night.

Real performance is built at the dinner table and on the pillow. Real food—chicken, fish, eggs, rice, potatoes, vegetables, fruit, nuts—contains thousands of micronutrients and compounds that no pill can ever replicate. Those are your real supplements. The others are just a small, but sometimes useful, helping hand.