The Best Supplements for Athletes & Athletic Performance
Reading Time: 9 minutes Optimizing athletic performance requires more than just hard work and dedication; it demands a strategic approach to training, nutrition, and recovery.
Over the course of my professional basketball career, which spanned a decade and taken me to leagues across the globe, I’ve faced incredible athletes who were faster, stronger, and more naturally gifted.
I had to find ways to level the playing field, and for me, nutrition, wellness, and supplements became a crucial part of that equation.
Like many of you I’ve never considered myself a natural athlete. Growing up, I dealt with challenges like exercise-induced asthma, Tourette Syndrome, and other obstacles that made excelling in sports feel like an uphill battle.
But I was determined to compete, and I knew that I couldn’t rely on genetics alone.
I had to be more strategic about how I approached every aspect of my game. That meant optimizing my nutrition, focusing on recovery, and finding the best supplements for athletic performance.
Supplements didn’t replace the work—I still trained relentlessly—but they gave me the edge I needed to push through fatigue, recover quickly, and perform consistently at the highest levels.
Whether it was a grueling practice, back-to-back games, or the demands of international travel, I leaned on evidence-based supplements to fill in the gaps and enhance my performance.
The products I’ve included below aren’t just theoretical recommendations—they’re the same supplements I’ve used throughout my career. They’ve been part of my routine, and I can confidently say they’ve played a major role in my success as an athlete.
These supplements are backed by science, trusted by professionals, and proven to deliver results.
Whether you’re looking to improve endurance, build strength, or recover faster, these options can help you take your performance to the next level.
The Role of Supplements in Improving Athletic Performance
Research shows that targeted supplementation can improve recovery, adaptation, and overall body composition while supporting athletic goals (Thomas et al., 2016).
Supplements complement a well-rounded diet and training program by addressing specific nutritional needs and enhancing performance through ergogenic aids.
Supplements are particularly beneficial for those with restrictive diets, higher nutrient demands, or performance-based goals.
Key supplements for athletes include:
- Macronutrient Supplements – Protein and carbohydrates provide convenient nutrient sources for energy and recovery.
- Micronutrient Supplements – Beneficial for athletes with specific dietary gaps or deficiencies.
- Ergogenic Aids – Caffeine, creatine, beta-alanine, and other performance enhancers target specific areas of physical improvement.
The Importance of Choosing Certified Drug-Free Supplements for Athletes
Certified drug-free supplements are essential for athletes to ensure safety, compliance with sports regulations, and integrity. Contaminated supplements can lead to accidental doping, risking careers and reputations.
Certifications like NSF Certified for Sport and Informed-Choice verify that supplements are free from banned substances and meet strict quality standards. These certifications provide peace of mind for athletes, especially those subject to random drug testing.
By choosing certified supplements, athletes can focus on performance while avoiding the risks associated with unverified products, ensuring their health and compliance with governing bodies. Always check for trusted certifications on supplement labels.
The Best Supplements for Athletes
The right supplements can help athletes maximize their performance, recover faster, and push their limits.
These eight options are backed by science and have been integral to my own success as a professional basketball player.
From improving endurance to boosting recovery, these supplements address critical aspects of athletic performance and can elevate your game to the next level.
1.) Caffeine
Caffeine is one of the most reliable ergogenic aids, as caffeine and exercise go hand in hand due to its general effects.
By stimulating the central nervous system, caffeine reduces fatigue and increases alertness, helping athletes maintain peak performance.
I’ve relied on many forms of caffeine, including coffee, espresso, energy drinks, pre workout supplements, tea, and more during long practices, international travel, and workout sessions and games.
- How It Works: Blocks adenosine receptors, increasing neurotransmitter activity for better focus and muscle contractility.
- Recommended Dosage: 3-6 mg/kg of body weight, 30-60 minutes before exercise.
- Potential Side Effects: May include anxiety, increased heart rate, or sleep disturbances.
Product Suggestion: Optimum Nutrition Gold Standard Pre, which combines caffeine with other performance-enhancing ingredients.
Last update on 2025-01-16 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
2.) Creatine Monohydrate
Although there are several forms of creatine supplements, creatine monohydrate is the best option, and it is one of the most extensively studied supplements for athletes, proven to enhance strength, power, and recovery.
Primarily, it replenishes ATP stores, the body’s primary energy source for high-intensity movements, making it essential for explosive activities like sprinting or weightlifting.
- How It Works: Increases phosphocreatine levels in muscles, supporting ATP regeneration for energy-intensive activities.
- Dosage: 3-5g daily for maintenance, or a loading phase of 20g daily for 5-7 days. Cycle for 6-8 weeks at a time.
- Potential Side Effects: Weight gain due to water retention or mild digestive discomfort.
Product Suggestion: Optimum Nutrition Creatine, a highly reliable option for pure creatine supplementation.
Last update on 2025-01-16 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
3.) Protein
Protein is essential for muscle repair, recovery, and growth, making it a cornerstone of any athlete’s nutrition plan.
When consumed post-workout, protein powders offer a convenient way to jumpstart recovery and build lean muscle mass.
Protein powders and protein supplements can also play a role in improving body composition, improving athletes immune systems, and supporting overall health and fitness goals.
- How It Works: Supplies essential amino acids for muscle protein synthesis and recovery.
- Optimal Intake: Research suggests that protein intakes in the range of 1.3-1.8g/kg/day, with 20-40g post-exercise. Increased protein intake, up to 1.8-2.0 g/kg/day, could be beneficial in preserving lean mass during energy restriction periods aimed at promoting fat loss.
- Options: Whey for rapid absorption or plant-based options for those with dietary restrictions.
These recommendations may vary depending on the athlete’s training status.
Experienced athletes may require less protein, while higher protein consumption might be necessary during periods of high-frequency or high-intensity training.
Based on this information, a protein powder supplement can be a practical and convenient way for athletes to meet their protein requirements.
Protein powder supplements offer an easy, convenient, and cost-effective way to ensure adequate protein consumption, which is particularly beneficial for those with busy schedules or high protein requirements.
For a high-quality plant-based option, I recommend Garden of Life Raw Protein & Greens, an excellent choice for athletes seeking a nutrient-dense, vegan-friendly supplement.
Last update on 2025-01-16 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
4.) Dietary Nitrate Supplements (Beetroot juice/powder)
Dietary nitrate supplements, such as beetroot juice, work by increasing nitric oxide levels in the body.
Nitric oxide enhances blood flow, oxygen delivery, and muscle efficiency, which translates to better endurance and reduced fatigue during exercise.
For me, I heavily relied on fresh beetroot juice as an invaluable support for sustaining high-intensity effort during games and workouts while living in Europe.
Many countries in Europe produce fresh beetroot juice (particularly Poland), and I consistantly drank beetroot juice before games and workouts.
However, dietary nitrate supplements that are regularly produced from beets can be even better for improving athletic performance.
- How It Works: Increases nitric oxide, improving cardiovascular efficiency and reducing the oxygen cost of exercise.
- Recommended Dosage: 6-12 mmol of nitrate daily, taken 2-3 hours before activity.
- Potential Side Effects: Mild gastrointestinal discomfort or beeturia (red or pink urine).
Product Suggestion: HumanN SuperBeets, a trusted beetroot supplement for boosting nitric oxide levels.
Last update on 2025-01-16 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
5.) Beta-Alanine
Beta-alanine is a non-essential amino acid that reduces muscle acidity during high-intensity exercise by increasing muscle carnosine levels.
This buffering effect helps delay fatigue, allowing athletes to sustain peak effort longer.
I’ve found beta-alanine particularly effective for improving performance during repeated sprints and strength training.
- How It Works: Buffers lactic acid build-up, reducing muscle fatigue and improving endurance.
- Recommended Dosage: 4-6g daily, split into smaller doses to avoid tingling sensations (paresthesia).
- Time to Effectiveness: Requires consistent use for several weeks.
You can opt for a pre-workout supplement such as Optimum Nutrition Gold Standard Pre, which includes beta-alanine, or you can buy a standalone beta-alanine supplement, like Bulk Supplements Beta Alanine:
Last update on 2025-01-16 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
6.) Citrulline Malate
Citrulline malate is an amino acid that boosts nitric oxide production and supports the removal of ammonia from the body, resulting in increased blood flow and reduced muscle fatigue, which can enhance endurance and overall athletic performance.
- How It Works: Increases nitric oxide, improving circulation and reducing muscle fatigue.
- Dosage: 6-8g 30-60 minutes pre-exercise.
- Potential Side Effects: Occasional gastrointestinal discomfort at higher doses.
If you want to include citrulline malate in your supplement stack, you have the option to select a pre-workout supplement like Optimum Nutrition Gold Standard Pre, containing citrulline malate, or you can acquire one of the best citrulline malate supplements like PrimaForce Citrulline Malate:
Last update on 2025-01-16 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
7.) Sodium Bicarbonate
Sodium bicarbonate, commonly known as baking soda, acts as a buffering agent in the body, helping to neutralize the build-up of lactic acid during high-intensity exercise.
This can delay muscle fatigue and improve performance in activities requiring sustained bursts of energy.
- How It Works: Buffers hydrogen ions, reducing muscle acidity and enhancing endurance.
- Dosage: 0.3g/kg body weight, consumed 60-90 minutes before exercise.
- Tips: Divide doses to minimize gastrointestinal discomfort.
Last update on 2025-01-16 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
8.) Isomaltulose
Isomaltulose is a slow-digesting carbohydrate that provides sustained energy without spiking blood sugar levels.
Although most people are more familiar with glucose/fructose blends commonly found in sports drinks like Powerade, Gatorade, or Prime Hydration drinks, carbohydrate drinks like Momentus Fuel provide a healthier boost of carbohydrates to help push you through your workouts and competitions.
It’s an excellent choice for endurance athletes or those engaged in prolonged physical activities. I’ve used it during long games or training sessions to maintain consistent energy.
- How It Works: Slowly releases glucose, providing steady energy and reducing the risk of energy crashes.
- Recommended Dosage: 30-50g before or during exercise, depending on activity duration.
- Potential Side Effects: Generally well-tolerated; may cause mild digestive discomfort in large quantities.
Product Suggestion: From what I have seen, Momentous Fuel is one of the best options for isomaltulose supplementation. Specifically designed for endurance athletes, it delivers a balanced carbohydrate profile with isomaltulose to ensure steady energy and peak performance. Momentous Fuel also includes additional nutrients to support hydration and recovery, making it an all-in-one solution for athletes tackling long workouts or competitions.
Last update on 2025-01-16 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Final Thoughts: Are Supplements Good for Athletic Performance?
Incorporating the right supplements into your routine can help boost your athletic performance and support your training goals.
Remember, supplements should complement a well-rounded nutrition plan and be tailored to your individual needs.
Always consult with a healthcare professional or sports nutritionist before starting any new supplementation program to ensure safety and effectiveness.
With the proper guidance, these seven supplements can provide a competitive edge for athletes and fitness enthusiasts alike.
FAQs About Supplements & Athletic Performance
1. Are supplements necessary for athletic performance?
Supplements are not mandatory but can provide an additional edge when combined with proper training, nutrition, and recovery strategies. They support specific performance goals and fill dietary gaps when needed.
2. Can I combine multiple supplements for better results?
Combining supplements may lead to additive or synergistic effects. However, it’s crucial to research potential interactions and consult with a healthcare professional before combining products to ensure safety and effectiveness.
3. How do I know if a supplement is safe and effective?
Choose supplements that:
- Are backed by scientific research.
- Are manufactured by reputable companies.
- Have third-party testing certifications (e.g., NSF Certified for Sport, Informed-Choice).
Consult with a healthcare professional or sports nutritionist for personalized advice tailored to your needs.
4. Are there any supplements that should be avoided?
Yes, avoid supplements that:
- Have limited evidence of effectiveness.
- Pose health risks or contain untested ingredients.
- Promise unrealistic results.
To ensure safety, research each supplement’s ingredients and potential effects. Always opt for NSF Certified for Sport products to minimize the risk of contamination with banned substances and to comply with sports regulations.
5. What should I consider when choosing a supplement brand?
When selecting a supplement brand, evaluate the following factors:
- Third-party Testing: Look for certifications like NSF Certified for Sport, Informed-Choice, or USP Verified to ensure purity and potency.
- Good Manufacturing Practices (GMP): Ensure the brand adheres to GMP standards for quality and consistency.
- Transparent Ingredients: Choose products with clear, detailed ingredient lists to assess effectiveness and avoid allergens.
- Reputation and Reviews: Check reviews from athletes and experts to gauge quality and performance.
- Customer Support and Education: Select brands that offer resources to guide product usage and provide support for your questions.
