Are you an athlete looking to take your game to the next level?
If so, you are in the right place.
Supplements can definitely help you improve your performance in the sporting arena. The problem is that there are so many supplements on the market it can be hard to know which ones will work best for you.
Fortunately, we’ve done the research and compiled a list of the best sports nutrition supplements for athletes that have been proven to help boost performance. Here’s what you should look for when choosing the right dietary supplement for athletes:
We Actually Know What We Are Talking About
Starting as a website dedicated to athletes, The Athletic Build has transformed into a one-stop-shop for all your fitness needs. From premium squat racks and protein powders for men to recovery essentials like massage guns, it has got you covered.
Behind The Athletic Build, there is a team of certified nutrition coaches, dietary experts, certified personal trainers, and accomplished weightlifters. But what sets us apart is our shared passion for fitness and the relentless pursuit of top-quality supplements that can help us maximize our workouts and enhance our performance.
If you only choose one supplement from this list, it better be this one. Creatine is by far the best sports supplement you can take (legally).
Creatine has been studied more than any other sports supplement in the world, and it has been proven to increase power, strength, and endurance and also reduce fat mass.
A review done by the Department of Exercise Science and Athletics at Bloomsburg University found that creatine monohydrate supplementation led to” improvement in weightlifting performance in the bench press ranged from 16 to 43%. It also went on to say that “substantial evidence to indicate that creatine supplementation during resistance training is more effective at increasing muscle strength and weightlifting performance than resistance training alone”(1)
Then there is also this review done by Maastricht University in The Netherlands found that ” Both short- and long-term creatine supplementation improved performance during repeated supramaximal sprints on a cycle ergometer.”(2)
It gets even better when you combine creatine with HMB. Supplementing with creatine monohydrate and HMB can have a synergistic effect when it comes to increasing lean body mass and strength – something demonstrated by the Institute of Sport & Physical Education in Warsaw. (3)
The bottom line is if you are in a sport that uses strength and speed, then creatine will help. I know; that’s pretty much every sport. Even golfers could benefit from taking creatine if they want to hit the ball farther.
Creatine HMB from Transparent Labs comes in 11 different flavors, and they all use natural flavoring. They also have an unflavored version that you can just add to your favorite drink.
The price on this one is a little above average, but you can also save 10% when you use the coupon code TL10. You can also save an additional 10% when you get a subscription which also gets you free shipping.
Overall, creatine is the best sports supplement out there, hands down.
A pre-workout can give you increased energy, focus, endurance, and even hydration. All of which are essential for athletes looking to stay on top of their game.
Pre-Kaged sport is made specifically for athletes who want an edge.
They use L-Citrulline, which is an ingredient that increases blood flow and was shown in this study by Kitasato University in Japan found that L-Citrulline improved cycling performance among men vs. a placebo. They also found that it ” Moreover, L-citrulline significantly improved subjective feelings of muscle fatigue and concentration immediately after exercise”(4)
Pre-Kaged sport also uses Beta-Alanine, which has been shown to delay the onset of fatigue and also improve muscular endurance. (5)(6)
On top of that, it also uses a generous dose of coconut powder to keep you hydrated and caffeine to increase energy and focus,
This pre-workout is 3rd party tested, so you can be sure there are no banned substances.
They have five flavors for you to choose from, all of which use both natural and artificial flavoring.
Pricewise this supplement is pretty reasonable, but you can get a subscription and make it a little cheaper.
Are you an athlete looking to shed a few pounds for your next match or competition?
Whether you’re a wrestler, MMA fighter, or even a football player looking to improve your athletic and exercise performance by reducing your playing weight, a fat burner supplement may be just what you need.
Imagine the added speed and mobility of a 225 lb linebacker compared to one weighing 265 lbs. A fat burner can give you the edge you need to dominate on the field or in the ring.
Instant Knockout was originally made for MMA fighters to help them cut weight and is our top fat burner for athletes.
This fat burner uses a large dose of Glucomannan, a fiber that expands in the stomach, so you feel fuller and eat less.
It also uses green tea extract, which has been shown to increase fat metabolization and cayenne pepper which has been shown to increase metabolism and reduce appetite (7)(8)
Instant Knockout is above average in price but you can save by buying multiple bottles. 2 bottles get you free shipping, and if you buy 3 bottles, you get one free, along with a nutritional ebook.
If you want to build or maintain lean muscle mass, you are going to need some protein. After all, protein is the building block of muscle.
The best protein powder out there is Grass-Fed Whey Protein Isolate from Transparent Labs.
This protein is sourced from cows in the USA that are grass-fed and hormone-free.
It is also a whey protein isolate which is a higher grade of whey protein than your typical whey protein concentrate. It has a higher percentage of protein and less lactose, carbohydrates, and calories. It is also easier to digest.
This protein powder is also free of artificial flavors, dyes, and preservatives. It is truly one of the cleanest protein powders on the market.
Grass-Fed Whey Protein Isolate comes in 8 different flavors. I have tried a few of them, and the chocolate peanut butter and vanilla are the best bets.
Pricewise this protein powder is above average in price, but you can save 10% when you use the coupon code TL10 at checkout. They also have a subscription that can save you another 10% and get you free shipping.
Krill oil? What the heck even is krill oil? Well, krill oil is like fish oil. Both are high in Omega 3s, but krill oil contains phospholipid-bound EPA and DHA, which may be more easily absorbed by the body.
Additionally, Krill oil also contains Astaxanthin, a powerful antioxidant that may help to protect against exercise-induced oxidative stress.
Krill oil also helps to improve muscle and joint function, which can be beneficial for athletes who engage in high-impact activities. It is also better than fish oil in terms of absorption and sustainability.
Swolverine’s Krill Oil supplement contains 500mg of Omega-3 essential fatty acids, EPA/DHA, phospholipids and Astaxanthin.
Magnesium is important for athletes because it plays a role in muscle and nerve function, energy metabolism, and protein synthesis. It is also essential for the formation of bone health.
If you are low in magnesium, you may also suffer from muscle cramps along with fatigue and weakness, which no one likes. This can be common in endurance athletes.
Magnesium also regulates blood sugar levels which can help you during intense exercise and sporting activities.
While you can get magnesium through foods like almonds, cashews, and peanuts, but most people do not get enough and a magnesium supplement can be a great help.
Magnesium Bisglycinate is a high-absorbing form of magnesium that is considered to be well-tolerated, with fewer gastrointestinal issues than other forms of magnesium.
It is also less expensive than any other supplement on this list which I am sure you will not mind.
Vitamin D is another important vitamin for athletes and one for you to consider when it comes to performance-enhancing supplements.
We get vitamin D through sunlight, but most people don’t get nearly enough of it.
A review by Marshall University stated that “There is strong correlation between vitamin D sufficiency and optimal muscle function. Increasing levels of vitamin D reduce inflammation, pain, and myopathy while increasing muscle protein synthesis, ATP concentration, strength, jump height, jump velocity, jump power, exercise capacity, and physical performance”(9)
A good vitamin D supplement is Nature’s Bounty Vitamin D3. It contains 5000IU per serving and comes in easy-to-swallow softgels.
It also contains natural olive oil, which may aid in absorption.
Let’s be honest, though. You aren’t going to find a lot of differences between Vitamin D supplements. Whichever you choose will likely be fine.
First, BCAA stands for Branched-Chain Amino Acids, and these are some pretty essential building blocks for your body. They’re part of what helps your muscles repair and grow. Glutamine is another amino acid that plays a key role in muscle recovery.
Now, the idea behind combining BCAAs with Glutamine is to create a kind of one-two punch for muscle recovery and growth. When you’re working out hard, especially with strength training or intense cardio, your muscles take a beating. BCAAs and Glutamine can help support the repair process, so you’re ready to go again sooner.
Transparent Labs aims to create supplements with transparent labeling – hence the name. They want you to know exactly what’s going into your body. That can be a big plus if you’re an athlete and really conscious about what you’re putting into your system.
Pros
Surprisingly Affordable Considering What It Offers
So, you’re thinking about supplements and athletic performance? Well, it’s not a straightforward yes or no kind of thing. Supplements can be helpful, but it really boils down to what you specifically need and what kind of sport or activity you’re into.
Take protein supplements; they’re great for helping your muscles recover and grow after a tough workout. And if you’re looking for a bit more oomph in the strength department, something like creatine might be your ally. It’s been known to give a good boost, particularly for those activities where you need a quick burst of power.
Now, if you’re more of an endurance athlete—maybe a runner or a cyclist—caffeine might be something to consider. Some folks find it helps them feel less tired and more alert.
Staying hydrated is crucial, especially during a long or intense session, and that’s where electrolytes come in. They can help keep your fluids in check. And don’t overlook things like specific vitamins, minerals, or even Omega-3s, which might be just what your body needs, depending on your diet or any deficiencies you might have.
But here’s the kicker: not all supplements are created equal. Some might not work at all, and others might be downright harmful or have stuff in them that’s banned in competitive sports.
Before you start adding any supplements to your routine, have a chat with a healthcare provider or a sports nutritionist. They’ll help you figure out what’s right for you. Remember, a well-rounded diet often gives you everything you need, but sometimes dietary supplements can provide that little extra something to help you perform your best.
What Are the Factors To Consider Before Taking Athlete Supplements?
If you’ve got a good handle on eating a healthy diet, you might want to think about how you’re feeling before diving into dietary supplements. Maybe you notice that you’re running out of steam too quickly when you hit the gym or go for a run.
That’s where a supplement designed to boost endurance could come in handy to keep that tired feeling at bay. A lot of elite athletes are in the same boat, turning to supplements as a way to increase muscle growth more quickly so they can be in top shape when the season rolls around.
But here’s the thing: It’s a really good idea to check with your doctor first before you start taking anything. Your doctor can do some tests to see where your levels are at and make sure you’re not going overboard with a particular vitamin.
Loading up on too much of something isn’t going to make you better, faster, or stronger, and it might actually do some harm to your health. It’s all about finding the right balance for your body’s specific needs, and sometimes, a little professional guidance is the way to go.
If you want a supplement with a good energy boost, a pre-workout would be a good place to start. They have caffeine and other stimulants that will increase your energy and focus. Some of them can have a very large dose, so be sure to look at the label before you buy.
Final Word
There you have the best sports supplements to help you increase performance in whatever sporting arena you are in. Whether you are looking to increase overall energy levels, reduce fatigue and soreness or become a stronger and more powerful athlete, these dietary supplements can help you get the most out of your training sessions. Just remember that proper sports nutrition is key and that supplements should not be used as a meal replacement. Stay safe and good luck!
References
Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. doi: 10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2. PMID: 14636102.
van Loon LJ, Oosterlaar AM, Hartgens F, Hesselink MK, Snow RJ, Wagenmakers AJ. Effects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humans. Clin Sci (Lond). 2003 Feb;104(2):153-62. doi: 10.1042/CS20020159. PMID: 12546637.
Jówko E, Ostaszewski P, Jank M, Sacharuk J, Zieniewicz A, Wilczak J, Nissen S. Creatine and beta-hydroxy-beta-methylbutyrate (HMB) additively increase lean body mass and muscle strength during a weight-training program. Nutrition. 2001 Jul-Aug;17(7-8):558-66. doi: 10.1016/s0899-9007(01)00540-8. PMID: 11448573.
Suzuki, T., Morita, M., Kobayashi, Y. et al. Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study. J Int Soc Sports Nutr13, 6 (2016).
Stout JR, Graves BS, Smith AE, Hartman MJ, Cramer JT, Beck TW, Harris RC. The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized study. J Int Soc Sports Nutr. 2008 Nov 7;5:21. doi: 10.1186/1550-2783-5-21. PMID: 18992136; PMCID: PMC2585553.
Hoffman JR, Ratamess NA, Faigenbaum AD, Ross R, Kang J, Stout JR, Wise JA. Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players. Nutr Res. 2008 Jan;28(1):31-5. doi: 10.1016/j.nutres.2007.11.004. PMID: 19083385.
Grove KA, Lambert JD. Laboratory, epidemiological, and human intervention studies show that tea (Camellia sinensis) may be useful in the prevention of obesity. J Nutr. 2010 Mar;140(3):446-53. doi: 10.3945/jn.109.115972. Epub 2010 Jan 20. PMID: 20089791; PMCID: PMC2821884.
Shuler FD, Wingate MK, Moore GH, Giangarra C. Sports health benefits of vitamin d. Sports Health. 2012 Nov;4(6):496-501. doi: 10.1177/1941738112461621. PMID: 24179588; PMCID: PMC3497950.
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
Creatine without a doubt