Sports and dietary supplements are increasingly common among amateur athletes.
A frequent mistake is relying on supplements to improve performance before taking care of rest, food and training. Starting with supplements is like building a house from the roof down.
These are the foundations of performance. Work on them before entering the broad and complex world of supplementation.
- Food: match energy intake to your goals, distribute protein, carbohydrates and fats appropriately, and meet vitamin and mineral requirements.
- Training: plan the type, intensity, volume and duration of exercise.
- Rest: consider sleep duration and quality, and stress management.
Once these foundations are adapted to your goals, we can discuss supplementation. If you need help with nutrition or training, contact a qualified professional. To improve your sports nutrition, explore our online nutritionist service.
Before using a supplement, ask three questions:
Is it effective?
Look for relevant, well-designed clinical trials and the overall body of research. A published positive result alone does not prove effectiveness for your situation.
Is it safe?
Assess the known short- and long-term risks, dose, interactions and product quality. No supplement can be assumed free of side effects simply because it has been studied.
Is it permitted?
Check that the substance and its use comply with current regulations and anti-doping rules.
If any answer is no, do not use it. Uncertain answers also require further assessment.
Before looking at the classification, let us clarify what we mean by scientific evidence.
A single study reporting a benefit does not mean the same effect occurs in everyone. Participants may share a sex, age, sport, training level or testing conditions, limiting how widely the results apply.
Systematic reviews and meta-analyses, which assess multiple studies, can give a more reliable picture, although their conclusions still depend on the quality and relevance of the included evidence.
You are the final link: research informs a practical plan that should be assessed with a professional, rather than relying on uncontrolled self-experimentation.
Once we understand how much evidence supports each supplement, we can classify them. The lists below reflect the original article’s historical framework, not a permanently current approval list. Check the latest AIS framework and anti-doping requirements before use.
Group A supplements
Supported for specific situations using evidence-based, individualised protocols. This is not blanket approval of every product or every use.
Sports foods
- Gels
- Bars
- Sports drinks
- Sports chews
- Electrolytes
- Carbohydrates
- Sugars
- Maltodextrin
- Amylopectin-based carbohydrate products
- Whey protein
Medical supplements
- Iron and calcium supplements
- Multivitamins
- Minerals
- vitamin D
- Probiotics
Performance supplements
Group B supplements
Emerging or mixed evidence requiring further research; any use should follow an individualised, monitored protocol. The historical examples below may have moved category since publication.
- Glutamine
- BCAAs
- HMB
- Carnitine
- Antioxidant vitamins C and E
Group C supplements
Evidence does not support a meaningful benefit, or is insufficient for a recommendation.
Group D supplements
Banned substances or products with a high risk of contamination that could produce a positive doping test. Third-party batch testing can reduce, but not eliminate, product risk.
Still have questions? Explore our subscriptions for a personalised nutrition plan with a sports nutritionist.
