{"id":35392,"date":"2022-06-01T17:16:08","date_gmt":"2022-06-01T15:16:08","guid":{"rendered":"https:\/\/getindya.com\/?p=35392"},"modified":"2026-11-03T17:31:02","modified_gmt":"2026-11-03T16:31:02","slug":"supplements-sports-performance","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/supplements-sports-performance\/","title":{"rendered":"Which supplements can support sports performance?"},"content":{"rendered":"\n<p><span style=\"font-weight: 400\">At <\/span><a href=\"https:\/\/getindya.com\/\"><span style=\"font-weight: 400\">INDYA &#8211; Sports Nutritionists<\/span><\/a><span style=\"font-weight: 400\">, we know that supplements cannot fix a poor diet. Deep down, you know it too: worthwhile goals take work. If you are looking for a magic list of supplements, let us know when you find a wish-granting genie.<\/span><\/p>\n<p><span style=\"font-weight: 400\">If you want to understand sports supplementation to <\/span><a href=\"https:\/\/getindya.com\/en\/improve-sports-performance-fitness\/\"><b>improve performance<\/b><\/a><span style=\"font-weight: 400\"> and work towards your goals, we are here to help.<\/span><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Which supplements matter most?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">A common mistake is relying on <\/span><b>supplements<\/b><span style=\"font-weight: 400\"> without first managing <\/span><b>rest<\/b><span style=\"font-weight: 400\">, <\/span><b>food intake<\/b><span style=\"font-weight: 400\"> and a <\/span><a href=\"https:\/\/getindya.com\/en\/athlete-diet-different-sports\/\"><b>sports diet<\/b><\/a> <span style=\"font-weight: 400\">suited to your training.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Cardio? Strength? HIIT?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">The <\/span><b>healthy diet<\/b><span style=\"font-weight: 400\"> that supports your goals <\/span><b>depends on your training<\/b><span style=\"font-weight: 400\">. No single eating plan works for everyone or every workout.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">And what are your personal goals?<\/span><\/h3>\n<p><a href=\"https:\/\/getindya.com\/en\/4-keys-losing-body-fat\/\"><span style=\"font-weight: 400\">Losing fat<\/span><\/a><span style=\"font-weight: 400\">. <a href=\"https:\/\/getindya.com\/en\/best-diet-muscle-gain\/\">Building muscle<\/a>. Improving flexibility. Making it to the end of a high-intensity session\u2026 All valid goals, but they need different plans.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Can you complete a puzzle with a piece in the wrong place? If you never correct it and keep adding pieces, more and more will fail to fit.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Using <\/span><b>supplements<\/b><span style=\"font-weight: 400\"> can be similar.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Address the underlying problem rather than disguising it. If your <\/span><b>diet is inadequate<\/b><span style=\"font-weight: 400\">, improve it; <\/span><b>do not try to replace it with supplements<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29454 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/suplementos-deportistas-ciclista-1536x768-1-1-300x150.webp\" alt=\"cyclist on a track\" width=\"832\" height=\"416\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What should you know before taking supplements?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Before using <\/span><b>dietary supplements<\/b><span style=\"font-weight: 400\">, establish a healthy foundation.<\/span><\/p>\n<p><span style=\"font-weight: 400\">That means looking after the other variables affecting health and performance.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Which variables?<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h3><span style=\"font-weight: 400\">Nutrition:<\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Define your goal so you can establish an <\/span><b>appropriate balance of protein, carbohydrates and fat<\/b><span style=\"font-weight: 400\">. Without understanding your needs, it is difficult to know whether you need protein supplements or changes in dietary fat.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Meet appropriate <\/span><b>micronutrient<\/b><span style=\"font-weight: 400\"> intakes (vitamins and minerals) and maintain suitable hydration.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h3><span style=\"font-weight: 400\">Training:<\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Plan the <\/span><b>exercise type<\/b><span style=\"font-weight: 400\">, intensity, volume and duration. Training for muscle gain differs from training aimed at <\/span><a href=\"https:\/\/getindya.com\/en\/why-not-losing-weight-diet-mistakes\/\"><span style=\"font-weight: 400\">weight loss<\/span><\/a><span style=\"font-weight: 400\">.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h3><span style=\"font-weight: 400\">Rest:<\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">A pillar of a healthy lifestyle. <\/span><b>Manage stress<\/b><span style=\"font-weight: 400\"> and get enough sleep each night to support your body.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Once those basics are covered, how do you decide whether a supplement is useful?<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29455 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/suplementos-dieta-sana-1536x768-1-1-300x150.webp\" alt=\"healthy foods on a wooden table\" width=\"824\" height=\"412\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Types of supplements<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Not all supplements have scientific support. Before adding one, assess whether it is <\/span><a href=\"https:\/\/getindya.com\/en\/sports-supplements-evidence-safety\/\"><b>effective, safe and permitted<\/b><\/a><b> for your circumstances and sport, including contamination and anti-doping risks.<\/b><\/p>\n<p><span style=\"font-weight: 400\">In the Australian Institute of Sport framework, <\/span><b>Group A supplements<\/b><span style=\"font-weight: 400\"> have strong evidence for specific uses under individualised protocols. That classification is not blanket approval for everyone.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The group includes selected <\/span><b>medical supplements, protein products and sports foods<\/b><span style=\"font-weight: 400\"> (gels, bars, sports drinks, electrolytes), and performance supplements such as <\/span><b>creatine<\/b><span style=\"font-weight: 400\"> and <\/span><b>caffeine<\/b><span style=\"font-weight: 400\">. Evidence and suitability depend on the particular product and use.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Vitamins<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Supplements have sometimes been recommended without considering individual health status.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A mistake!<\/span><\/p>\n<p><span style=\"font-weight: 400\">Before taking a multivitamin, remember that <\/span><b>both deficiencies and excesses can harm health<\/b><span style=\"font-weight: 400\">. Fat-soluble vitamins such as vitamin D can accumulate in the body; elimination differs from that of many water-soluble vitamins.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Vitamins are not something to take at random.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A clinician can assess symptoms, diet and any appropriate blood tests before supplementation. Plan food intake well and supplement when there is an identified need, rather than assuming every vitamin requires routine testing.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29457 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/suplementos-vitaminas-1536x768-1-1-300x150.webp\" alt=\"person taking vitamin supplements\" width=\"822\" height=\"411\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Protein<\/span><\/h3>\n<p><span style=\"font-weight: 400\">If you want to build muscle, you may wonder whether you get enough protein. A commonly used sports range is <\/span><b>1.4\u20132 grams per kilogram of body weight per day<\/b><span style=\"font-weight: 400\">, adapted to individual needs; the reference is body weight, not muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400\">People following <\/span><a href=\"https:\/\/getindya.com\/en\/6-protein-rich-vegan-breakfasts\/\"><b>vegetarian or vegan diets<\/b><\/a><span style=\"font-weight: 400\"> may need to plan protein sources carefully. There are many <\/span><a href=\"https:\/\/getindya.com\/en\/high-protein-vegetarian-menu\/\"><span style=\"font-weight: 400\">protein-rich plant foods<\/span><\/a><span style=\"font-weight: 400\">, and plant-based protein powders can be useful when food alone is inconvenient.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Whey protein is popular because it provides essential amino acids and can support muscle gain alongside training. Its content of <\/span><b>vitamins C, D and E<\/b><span style=\"font-weight: 400\"> and minerals such as <\/span><b>calcium<\/b><span style=\"font-weight: 400\">, <\/span><b>magnesium<\/b><span style=\"font-weight: 400\"> and <\/span><b>potassium<\/b><span style=\"font-weight: 400\"> varies by product and fortification; they are not guaranteed features of every powder.<\/span><\/p>\n<p><span style=\"font-weight: 400\">For vegan diets, pea protein is one popular alternative.<\/span><\/p>\n<p><span style=\"font-weight: 400\">No protein target fits everyone. <\/span><a href=\"https:\/\/getindya.com\/en\/personalised-diet-inside-out\/\"><b>Your nutritional needs are individual<\/b><\/a><span style=\"font-weight: 400\"> and change with your circumstances.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Check with a qualified professional whether you need additional protein. People with kidney disease in particular need individual advice; appropriate higher-protein diets should not automatically be described as causing kidney damage in healthy people.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29456 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/suplementos-proteina-1536x768-1-1-300x150.webp\" alt=\"scoop of protein powder\" width=\"836\" height=\"418\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Carbohydrates<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Sports foods can be useful on <\/span><a href=\"https:\/\/getindya.com\/en\/6-nutrition-habits-long-runs\/\"><span style=\"font-weight: 400\">long sessions<\/span><\/a><span style=\"font-weight: 400\"> lasting more than 90 minutes. <\/span><b>Gels<\/b><span style=\"font-weight: 400\">, <\/span><b>glucose tablets<\/b><span style=\"font-weight: 400\"> and <\/span><b>bars<\/b><span style=\"font-weight: 400\"> can supply carbohydrate during exercise, helping maintain fuel availability and delay fatigue.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Your <\/span><b>refuelling needs are individual<\/b><span style=\"font-weight: 400\">, so practise your strategy before an important event.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Creatine<\/span><\/h3>\n<p><span style=\"font-weight: 400\">A name you have probably heard a lot recently.<\/span><\/p>\n<p><span style=\"font-weight: 400\">But is <\/span><a href=\"https:\/\/getindya.com\/en\/creatine-now-you-know\/\"><span style=\"font-weight: 400\">creatine<\/span><\/a><span style=\"font-weight: 400\"> effective?<\/span><\/p>\n<p><span style=\"font-weight: 400\">Yes: <\/span><b><a href=\"https:\/\/www.amazon.es\/HSN-Raw-Monohidrato-Micronizada-Recuperaci%C3%B3n\/dp\/B071W264LM?__mk_es_ES=%C3%85M%C3%85%C5%BD%C3%95%C3%91&amp;crid=11UAPGHNH372M&amp;keywords=hsn%2Bcreatina&amp;qid=1697787759&amp;sprefix=hsn%2Bcreatina%2Caps%2C105&amp;sr=8-1-spons&amp;sp_csd=d2lkZ2V0TmFtZT1zcF9hdGY&amp;th=1&amp;linkCode=ll1&amp;tag=indya09-21&amp;linkId=aa8a24e9634334c9329f902ca4acdb2a&amp;language=es_ES&amp;ref_=as_li_ss_tl\" target=\"_blank\" rel=\"noopener\">creatine monohydrate<\/a> is one of the best-supported performance supplements<\/b><span style=\"font-weight: 400\">. Its effects depend on increasing muscle stores over time, so consistent intake matters more than a particular time of day.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Creatine helps replenish ATP during short, intense efforts, supporting the availability of <\/span><b>energy<\/b><span style=\"font-weight: 400\">. Alongside training, it can improve strength and repeated high-intensity performance and support muscle gain. This is more specific than claiming it universally reduces fatigue or directly increases protein synthesis.<\/span><\/p>\n<p><span style=\"font-weight: 400\">It may be useful within an <\/span><b>individualised protocol<\/b><span style=\"font-weight: 400\"> when the athlete&#8217;s activity and needs justify it.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-28924 size-large\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/deportista-toma-suplementos-1-1280x640.jpg\" alt=\"athlete drinking a sports supplement from a bottle\" width=\"800\" height=\"400\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Caffeine<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Caffeine<\/span><a href=\"https:\/\/getindya.com\/en\/caffeine-sporting-performance\/\"><span style=\"font-weight: 400\"> occurs naturally in coffee and tea and is also available as a supplement.<\/span><\/a><span style=\"font-weight: 400\"> <\/span><\/p>\n<p><span style=\"font-weight: 400\">Caffeine blocks adenosine receptors, which can increase alertness and reduce feelings of fatigue.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Potential <\/span><b>benefits of caffeine<\/b><span style=\"font-weight: 400\"> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h4><span style=\"font-weight: 400\">Improved concentration<\/span><\/h4>\n<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h4><span style=\"font-weight: 400\">Reduced perceived effort<\/span><\/h4>\n<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h4><span style=\"font-weight: 400\">Improved sports performance<\/span><\/h4>\n<\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\">\n<h4><span style=\"font-weight: 400\">Changes in fuel mobilisation, although greater fat use does not automatically mean greater long-term fat loss<\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Caffeine use should be <\/span><b>individualised<\/b><span style=\"font-weight: 400\"> because sensitivity varies greatly.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The original article mentions 9 milligrams per kilogram, but this should not be treated as a safe ceiling or target. Adverse effects can occur well below that amount; dose, total intake, health, medication and sleep all matter.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span style=\"font-weight: 400\">Beta-alanine and bicarbonate<\/span><\/h3>\n<p><span style=\"font-weight: 400\">These supplements can help in certain <\/span><a href=\"https:\/\/getindya.com\/en\/endurance-diet-common-mistakes\/\"><b>high-intensity exercise settings<\/b><\/a><span style=\"font-weight: 400\"> through buffering mechanisms. Accumulation of hydrogen ions during intense efforts can contribute to fatigue; this is not simply a fall in the pH of the whole body.<\/span><\/p>\n<p><span style=\"font-weight: 400\">They do not have to be taken together. Their usefulness, dosing schedules and side effects differ, so any combination requires an individual assessment.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">For help <\/span><b>planning nutrition and individualising supplementation<\/b><span style=\"font-weight: 400\">, explore our <\/span><a href=\"https:\/\/getindya.com\/nutricionistas\/\"><b>online sports nutritionist<\/b><\/a><span style=\"font-weight: 400\"> services.<\/span><\/p>\n<p><br \/><br \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Which supplements can support sports performance? Explore their uses, evidence and why they cannot replace a good diet.<\/p>\n","protected":false},"author":11,"featured_media":26898,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[213],"tags":[],"class_list":["post-35392","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35392","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35392"}],"version-history":[{"count":3,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35392\/revisions"}],"predecessor-version":[{"id":35867,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35392\/revisions\/35867"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/26898"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35392"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35392"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35392"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}