Which dietary supplements to choose for sports? A guide based on goals and experience

Which dietary supplements to choose for sports is determined not by advertising, but by the training goal and scientific evidence. There are many products on the supplement market, but the International Olympic Committee recognizes good evidence of benefits for only a few, including creatine, caffeine, and certain buffering substances.

Due to such a wide supply, athletes may choose widely advertised products, although not all of their effectiveness is supported by scientific evidence. The result is money spent, although there may be no effect on strength, endurance, or recovery.

Here you will find specific answers: which supplements have EU-authorized health claims according to Regulation (EU) No 432/2012, what doses were evaluated in ISSN position documents, and how to assemble a set according to your goal, whether you aim for muscle mass or better endurance.

Are dietary supplements necessary for athletes?

Dietary supplements are not necessary for every athlete, as a balanced diet can meet the needs of most active people. Supplements can help fill nutritional gaps, not replace food.

Scientific data here is quite clear. The International Olympic Committee (IOC) 2018 consensus statement, published in the British Journal of Sports Medicine, indicates that only a few supplements promising to improve results, including caffeine, creatine, certain buffering agents, and nitrates, have good evidence of benefits. Evidence for other supplements is often weaker.

However, there are situations where supplements may be meaningful:

• Intense training, when recovery needs increase
• Restricted diet: vegan diet or calorie deficit when losing weight
• Identified deficiency, for example, vitamin D deficiency
• Substances that are difficult to obtain from regular food in required amounts

The IOC also recommends consulting a specialist before starting to take supplements, as some products pose a risk of accidental intake of banned substances. Product composition and reliability are as important here as the active ingredient itself.

In short: first nutrition, then purposefully selected supplements.

Which dietary supplements are most important for sports?

The most commonly used supplements in sports are creatine, proteins, electrolytes, magnesium, and vitamin D. These substances have different scientific evidence bases, and EU-authorized health claims under Commission Regulation (EU) No 432/2012 apply only to specific substances and under certain conditions.

Creatine has an EU-authorized claim: "increases physical performance in short-term, high-intensity physical exercise." The claim applies when 3 g of creatine is consumed per day. The most popular and best-studied form is creatine monohydrate.

Protein, both whey and plant-based, can help support muscle recovery and growth. The supplement is most meaningful when it is difficult to get the required amount of protein from regular food, for example, during a calorie deficit or intensive training.

Magnesium and vitamin D have the same EU claim formulation: both "help maintain normal muscle function." Therefore, magnesium supplements may be relevant for intensive athletes, and vitamin D especially in winter.

Electrolytes are especially relevant during long training sessions. Carbohydrate electrolyte solutions have an EU claim "help maintain endurance during prolonged endurance exercise," so they may be relevant during long endurance loads.

In brief, the core looks like this:

• Creatine: physical performance in short, intense efforts
• Protein: maintenance and growth of muscle mass
• Carbohydrate electrolyte solutions: endurance support during prolonged endurance exercises
• Magnesium: normal muscle function
• Vitamin D: normal muscle function, especially in winter

An interesting case is caffeine. The International Olympic Committee mentions it among substances with good evidence of benefits, but caffeine has no authorized health claims in the EU list. Scientific data confirm its ergogenic effect, but manufacturers cannot state this as an authorized health claim. The difference between scientific evidence and authorized claims is clear here.

Which dietary supplements to choose for sports according to your goal?

The choice of supplements depends on the training goal, as different priorities may be relevant for muscle mass, weight loss, and endurance. There is no universal set, so first define what you aim for.

For muscle mass growth, the basis can be creatine monohydrate and protein. Creatine increases physical performance during intense short-term exercises, and proteins provide amino acids for muscle protein synthesis. When choosing creatine, the origin of the raw material may matter: Creapure creatine is an example of creatine monohydrate produced and tested in Germany.

For weight loss, protein can help maintain a feeling of fullness and preserve muscle mass during a calorie deficit. Additionally, magnesium and vitamin D help maintain normal muscle function. The evidence for so-called fat burners is usually weak or insufficient.

For endurance sports, electrolytes may be relevant during longer training sessions. For intense efforts lasting 1–4 minutes, beta-alanine may be suitable: according to ISSN data, 4–6 g per day for four weeks significantly increases carnosine concentration in muscles. Caffeine before exercise can complement this set as a well-studied ergogenic substance.

What to do if the budget is limited? The priority hierarchy might look like this:

1. Protein, if protein is lacking from regular food
2. Creatine monohydrate, as it is the best-studied form of creatine
3. Vitamin D, if deficient

Everything else is worth choosing only for a specific reason, not because others use the supplement.

Finally, products intended pre-workout are a choice, not a necessity. They can increase the feeling of energy and focus before exercise, but the foundation of results is still training, nutrition, and sleep.

When and in what doses to take supplements for sports?

The most commonly studied doses are specific: creatine – 3–5 g per day, protein – 1.4–2.0 g/kg body weight per day, caffeine – 3–6 mg/kg, usually taken about 60 minutes before exercise. These numbers are provided in ISSN position documents.

Creatine is usually taken at 3–5 g daily, and a loading phase is not necessary, as muscle creatine stores increase without it, just more slowly. The ISSN position states that short-term and long-term creatine monohydrate use, studied up to 30 g per day for 5 years, was safe and well tolerated.

In the case of protein, the total daily amount is more important than the exact timing of intake. However, a post-workout serving is a convenient way to help reach the required daily amount.

Doses of caffeine above the recommended are usually not necessary. According to ISSN, doses around 9 mg/kg are associated with more frequent side effects, but they are not necessary for ergogenic effects.

Beta-alanine works on a cumulative principle, so a daily dose of 4–6 g is worth dividing into smaller portions, for example, 1.6 g each. This can reduce tingling (paresthesia), which ISSN notes as the only described side effect.

A brief summary:

• Creatine: 3–5 g/day, daily
• Protein: 1.4–2.0 g/kg per day, some can be taken post-workout
• Caffeine: 3–6 mg/kg, usually about 60 minutes before exercise
• Beta-alanine: 4–6 g/day, divided into smaller portions, for example, 1.6 g each
• Magnesium and vitamin D: as per label; vitamin D can be taken with food containing fat

And one more practical rule from the TOK consensus: try supplements intended to improve results during training or simulated competitions, not for the first time during competitions. A new supplement can cause unwanted effects, such as digestive discomfort.

Which dietary supplements to choose for sports: FAQ

Which supplements should a beginner take?

A beginner may suffice with a minimalist set: protein if protein is lacking from food, creatine monohydrate, and vitamin D if deficient. A wider range of supplements at the start does not necessarily provide additional benefits.

Pre-workout products and BCAA are not necessary for beginners. In the first months, regular training, sufficient protein intake, and sleep are more important than the abundance of supplements. Additional substances are worth considering only if there is a specific reason, such as longer endurance training.

Is it possible to get all the necessary nutrients from food alone?

A balanced diet can cover most nutrient needs. However, with intensive sports, the need for some nutrients may increase, so gaps may appear in certain cases.

Some nutrients may be harder to obtain in specific situations:

• Vitamin D in winter at Lithuanian latitudes, as UVB radiation may be insufficient for adequate vitamin D synthesis in the skin
• Omega-3 fatty acids if you do not regularly eat fatty fish
• Adequate protein intake during a calorie deficit, when it may be harder to reach the required amount due to lower food intake

The principle remains the same: supplements can help fill nutritional gaps, not replace nutrition.

How much protein is needed when exercising?

For those exercising, about 1.4–2.0 g/kg of body weight protein per day is generally recommended. For example, for a person weighing 70 kg, this would be about 98–140 g of protein per day.

The majority of this amount can be obtained from regular food: meat, fish, eggs, dairy products, or legumes. A protein supplement can help cover the missing amount, so it is first worth calculating how much protein you get from your diet.

If you are short of the required amount by 30–40 g, one or two servings of protein powder can help conveniently fill this gap.

Do sports supplements have side effects?

When taken in recommended doses, many well-studied sports supplements are generally well tolerated. For example, the safety of creatine is confirmed by the ISSN position stand, which also evaluated long-term use.

However, the risk may increase when taking excessive doses. Fat-soluble vitamins A, D, E, and K can accumulate in the body, but the risk of their excess varies. For example, excessive doses of vitamins A and D can be harmful. High doses of caffeine, about 9 mg/kg, are associated with more frequent side effects, although they are not necessary for ergogenic effects. Beta-alanine can cause tingling (paresthesia), which is generally not considered harmful.

Those taking medications should consult a doctor or pharmacist, as some supplements may interact with pharmaceutical preparations. 

By choosing supplements based on scientific evidence rather than trends, you can avoid unnecessary purchases. In the Papildupasaulis.lt assortment, you will find the discussed products: proteins, creatine, magnesium, beta-alanine, and pre-workout products.

And if you want to consult in person, visit the store in Vilnius, Visorių g. 2. We will help you choose what matches your sports goals.