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Training increases demands on energy production, muscle function, hydration, and recovery. Performance supplements may help with specific goals, but work best alongside adequate food, sleep, training, and recovery. The right supplements for athletes depend on the sport, training load, diet, and health needs.
Athletic supplements work in different ways. Some provide nutrients involved in energy production or muscle function, while others may affect exercise capacity, hydration, or recovery.
Evidence is ingredient-specific. A supplement that helps with one type of exercise may have little effect on another, so choosing products based on your training goals is more useful than simply choosing the most aggressive formula.
No single supplement works for every athlete. Research supports certain ingredients for specific performance goals, but results vary with the sport, dose, timing, and individual response.
Creatine monohydrate is one of the most studied performance supplements and can support repeated high-intensity exercise, strength, and power. Five Journeys’ Sheatine uses creatine HCl rather than creatine monohydrate and is NSF Certified for Sport®, making it relevant for athletes who prioritize third-party testing.
Beta-alanine increases muscle carnosine, which helps buffer acidity during high-intensity exercise. Research suggests it may help with certain sustained, intense efforts, although results vary across sports. Higher doses can cause harmless but uncomfortable tingling.
Beetroot juice and dietary nitrate may improve exercise efficiency and endurance in some recreationally active people, particularly during aerobic activities. Evidence is less consistent in elite athletes, and beetroot powder cannot automatically be assumed to provide the same effect as nitrate-rich beetroot juice.
Caffeine can improve alertness and may enhance endurance, strength, and power in some forms of exercise. NIH guidance commonly cites 2–6 mg/kg before exercise, although more is not necessarily better and may interfere with sleep. Individual tolerance varies.
Recovery starts with food, fluids, sleep, and appropriate training loads. Recovery supplements for athletes can help meet specific nutritional needs, but they should complement—not replace—those foundations.
Adequate dietary protein supports muscle repair and adaptation after training. Protein powders can be convenient when food alone does not provide enough protein. Five Journeys’ OptiCal X provides 21 grams of protein per serving as part of a nutrition plan.
Sweating causes losses of water and electrolytes, particularly during prolonged exercise or training in heat. Rehydration needs vary with sweat rate, exercise duration, temperature, and diet. Sodium is particularly important when substantial fluid losses occur.
Magnesium contributes to normal muscle and nerve function and energy metabolism. Athletes with inadequate dietary intake may benefit from correcting a deficiency, but more is not automatically better. Five Journeys’ ActiveMag is listed under Energy Support and Nutritional Support.
Omega-3 fatty acids, particularly EPA and DHA, support normal cardiovascular and cellular function. They are not a universal performance enhancer but may be useful when dietary intake is low. Five Journeys’ UltraOmega 820 provides EPA and DHA in a concentrated fish oil formula.
| Performance goal | Potential supplement | Potential role |
|---|---|---|
| Strength and power | Creatine | Supports repeated high-intensity efforts |
| High-intensity exercise | Beta-alanine | May help with sustained intense efforts |
| Endurance | Dietary nitrate / beetroot | May improve exercise efficiency |
| Alertness and endurance | Caffeine | May improve alertness and performance |
| Recovery | Protein, electrolytes | Help meet nutrition and hydration needs |
Athletes subject to drug testing should look for credible third-party certification. NSF Certified for Sport® can reduce the risk of products containing prohibited substances. Certification cannot guarantee a negative test, so verify the specific product and lot rather than relying only on a logo.
Compare the serving amount with doses studied in clinical trials or recognized sports-nutrition guidance. A higher dose does not automatically produce better results and may increase side effects.
Look for high quality products that disclose the amount of each active ingredient. Proprietary blends make it difficult to determine whether a product provides an evidence-based dose.
Decide whether you need stimulation. Caffeine can be useful for some workouts and competitions, but frequent or late-day use may affect sleep. Consider your total daily caffeine intake.
Some supplements have well-established uses, while others have limited or inconsistent evidence. Safety depends on the ingredient, dose, product quality, health history, and medications. Athletes should also know that the FDA does not approve dietary supplements for safety and effectiveness before marketing, and contaminated products can create health and doping risks.
Persistent fatigue, recurring injuries, unexplained changes in performance, or difficulty recovering may warrant medical evaluation rather than simply adding more supplements.
Five Journeys offers Functional Medicine and Performance & Recovery Coaching in Boston and Newton. A clinician or qualified performance professional can assess nutrition, training demands, recovery, medications, and other factors before building a supplement plan.
Dietary supplements are regulated differently from prescription medications. The FDA does not approve supplements for safety and effectiveness before marketing. Before you buy supplements, review the Supplement Facts panel, serving size, ingredient amounts, manufacturer information, and third-party certifications.
Whether a product comes as tablets, capsules, or pills, the format matters less than the ingredients, dose, quality controls, and suitability for the individual. Organic sports supplements should also be evaluated by their ingredients and quality rather than the word ‘organic’ alone.
Some athletic supplements can contain prohibited substances, but not every supplement will cause a positive test. Contamination and inaccurate labeling are recognized risks. Athletes subject to testing should choose third-party-certified products and verify the specific product and lot. Five Journeys’ Sheatine is NSF Certified for Sport®, which can reduce—but not eliminate—supplement-related risk.
Timing depends on the ingredient. Caffeine is commonly taken before exercise, while creatine works through regular intake rather than an immediate pre-workout effect. Beetroot juice is often studied several hours before endurance exercise and is used in some endurance supplements. Five Journeys recommends considering the ingredient, dose, training goal, and individual tolerance.
Yes, some recovery supplements can be used on rest days. Protein and other nutritional supplements may help meet daily nutrition needs regardless of whether you train that day. Creatine is also generally used consistently rather than only immediately before exercise. Five Journeys can help athletes build a plan around their overall training and nutrition needs.
Yes, some performance supplements can interact with prescription medications. The risk depends on the ingredient, dose, medication, and health history. Caffeine and certain herbal ingredients can be particularly relevant. Athletes taking medication should review sports nutrition supplements and sports nutrition products with a healthcare professional before adding them.
It can be safe, but combining products increases the need to check total doses and overlapping ingredients. Several supplements may contain the same nutrients or stimulants. Review each Supplement Facts panel and avoid unnecessary duplication. Five Journeys recommends considering the complete daily regimen rather than evaluating each product separately.
It depends on the supplement and the goal. Caffeine may have noticeable effects around the time it is taken, while creatine and other supplements may require consistent use. Some products may produce little noticeable benefit. Natural stamina supplements should be judged by evidence and measurable training outcomes rather than expectations alone.
