{"id":35500,"date":"2020-03-23T20:07:26","date_gmt":"2020-03-23T19:07:26","guid":{"rendered":"https:\/\/getindya.com\/?p=35500"},"modified":"2026-11-03T17:31:26","modified_gmt":"2026-11-03T16:31:26","slug":"sports-supplements-evidence-safety","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/sports-supplements-evidence-safety\/","title":{"rendered":"Sports supplements: which ones and why?"},"content":{"rendered":"<p><span style=\"font-weight: 400\">Sports and dietary supplements are increasingly common among amateur athletes.<\/span><\/p>\n<p><span style=\"font-weight: 400\">A frequent mistake is relying on supplements to improve performance before taking care of <strong>rest<\/strong>, <strong>food<\/strong> and <strong>training<\/strong>. Starting with supplements is like building a house from the roof down.<\/span><\/p>\n<p><span style=\"font-weight: 400\">These are the foundations of performance. Work on them before entering the broad and complex world of supplementation.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\"><strong>Food<\/strong>: match energy intake to your goals, distribute protein, carbohydrates and fats appropriately, and meet vitamin and mineral requirements.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\"><strong>Training<\/strong>: plan the type, intensity, volume and duration of exercise.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\"><strong>Rest<\/strong>: consider sleep duration and quality, and stress management.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-28637 size-full\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Suplementacion-para-rendimiento-deportivo-Edicion-Camila.002.png\" alt=\"Sports supplementation and performance \u2013 INDYA\" width=\"1920\" height=\"1080\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Suplementacion-para-rendimiento-deportivo-Edicion-Camila.002.png 1920w, https:\/\/getindya.com\/wp-content\/uploads\/Suplementacion-para-rendimiento-deportivo-Edicion-Camila.002-300x169.png 300w, https:\/\/getindya.com\/wp-content\/uploads\/Suplementacion-para-rendimiento-deportivo-Edicion-Camila.002-768x432.png 768w, https:\/\/getindya.com\/wp-content\/uploads\/Suplementacion-para-rendimiento-deportivo-Edicion-Camila.002-1536x864.png 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/p>\n<p><span style=\"font-weight: 400\">Once these foundations are adapted to your goals, we can discuss <strong>supplementation<\/strong>. If you need help with <\/span><a href=\"https:\/\/getindya.com\/nutricionistas\/\"><span style=\"font-weight: 400\">nutrition<\/span><\/a><span style=\"font-weight: 400\"> or training, contact a qualified professional. To improve your sports nutrition, explore our <a href=\"https:\/\/getindya.com\/nutricionistas\/\"><strong><span style=\"color: #33cccc\">online nutritionist<\/span><\/strong><\/a> service.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Before using a supplement, ask three questions:<\/span><\/p>\n<h2><span style=\"font-weight: 400\"><strong>Is it effective?<\/strong> <\/span><\/h2>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<h2><strong>Is it safe?<\/strong><\/h2>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<h2><strong>Is it permitted<\/strong><span style=\"font-weight: 400\"><strong>?<\/strong> <\/span><\/h2>\n<p><span style=\"font-weight: 400\">Check that the substance and its use comply with <strong><span style=\"color: #33cccc\"><a style=\"color: #33cccc\" href=\"https:\/\/www.wada-ama.org\/\" target=\"_blank\" rel=\"noopener\">current regulations and anti-doping rules.<\/a><\/span><\/strong><\/span><\/p>\n<p><strong>If any answer is no, do not use it. Uncertain answers also require further assessment.<\/strong><\/p>\n<p><span style=\"font-weight: 400\">Before looking at the classification, let us clarify what we mean by<strong> scientific evidence<\/strong>.<\/span><\/p>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400\"><\/span><strong><span style=\"color: #33cccc\"><a style=\"color: #33cccc\" href=\"https:\/\/bjsm.bmj.com\/content\/bjsports\/52\/7\/439.full.pdf\" target=\"_blank\" rel=\"noopener\">Systematic reviews and meta-analyses<\/a><\/span><\/strong><span style=\"font-weight: 400\"><strong><span style=\"color: #33cccc\">,<\/span><\/strong> which assess multiple studies, can give a more reliable picture, although their conclusions still depend on the quality and relevance of the included evidence.<\/span><\/p>\n<p><span style=\"font-weight: 400\">You are the final link: research informs a practical plan that should be assessed with a professional, rather than relying on uncontrolled self-experimentation.<\/span><\/p>\n<p><span style=\"color: #ff6600\"><em><span style=\"font-weight: 400\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-28638\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/Suplementacion-para-rendimiento-deportivo-Edicion-Camila.004.png\" alt=\"Nutrition and supplementation pyramid \u2013 INDYA\" width=\"1920\" height=\"1080\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/Suplementacion-para-rendimiento-deportivo-Edicion-Camila.004.png 1920w, https:\/\/getindya.com\/wp-content\/uploads\/Suplementacion-para-rendimiento-deportivo-Edicion-Camila.004-300x169.png 300w, https:\/\/getindya.com\/wp-content\/uploads\/Suplementacion-para-rendimiento-deportivo-Edicion-Camila.004-768x432.png 768w, https:\/\/getindya.com\/wp-content\/uploads\/Suplementacion-para-rendimiento-deportivo-Edicion-Camila.004-1536x864.png 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/span><\/em><\/span><\/p>\n<p><span style=\"font-weight: 400\">Once we understand how much evidence supports each supplement, we can <\/span><strong><span style=\"color: #33cccc\">classify them.<\/span><\/strong> The lists below reflect the original article\u2019s historical framework, not a permanently current approval list. Check the latest AIS framework and anti-doping requirements before use.<\/p>\n<h2><\/h2>\n<h2><span style=\"font-weight: 400\"><strong>Group A supplements<\/strong><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-28639\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/suplementos-grupo-a.jpg\" alt=\"Group A sports supplements \u2013 INDYA\" width=\"1920\" height=\"800\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/suplementos-grupo-a.jpg 1920w, https:\/\/getindya.com\/wp-content\/uploads\/suplementos-grupo-a-300x125.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/suplementos-grupo-a-768x320.jpg 768w, https:\/\/getindya.com\/wp-content\/uploads\/suplementos-grupo-a-1536x640.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/p>\n<p><span style=\"font-weight: 400\">Supported for specific situations using evidence-based, individualised protocols. This is not blanket approval of every product or every use.<\/span><\/p>\n<h3><strong>Sports foods<\/strong><\/h3>\n<ul>\n<li>Gels<\/li>\n<li>Bars<\/li>\n<li>Sports drinks<\/li>\n<li>Sports chews<\/li>\n<li>Electrolytes<\/li>\n<li>Carbohydrates<\/li>\n<li>Sugars<\/li>\n<li>Maltodextrin<\/li>\n<li>Amylopectin-based carbohydrate products<\/li>\n<li>Whey protein<\/li>\n<\/ul>\n<h3><strong>Medical supplements<\/strong><\/h3>\n<ul>\n<li><span style=\"font-weight: 400\"><a href=\"https:\/\/getindya.com\/en\/iron-oxygen-sporting-performance\/\">Iron<\/a> and calcium supplements<\/span><\/li>\n<li><span style=\"font-weight: 400\">Multivitamins<\/span><\/li>\n<li><span style=\"font-weight: 400\">Minerals<\/span><\/li>\n<li><span style=\"font-weight: 400\">vitamin D<\/span><\/li>\n<li><span style=\"font-weight: 400\">Probiotics<\/span><\/li>\n<\/ul>\n<h3><strong>Performance supplements<\/strong><\/h3>\n<ul>\n<li><a href=\"https:\/\/getindya.com\/en\/creatine-now-you-know\/\"><span style=\"font-weight: 400\">Creatine<\/span><\/a><\/li>\n<li><a href=\"https:\/\/getindya.com\/en\/caffeine-sporting-performance\/\"><span style=\"font-weight: 400\">Caffeine<\/span><\/a><\/li>\n<li><span style=\"font-weight: 400\">Beta-alanine<\/span><\/li>\n<li><span style=\"font-weight: 400\">Sodium bicarbonate<\/span><\/li>\n<li><span style=\"font-weight: 400\">Beetroot juice and dietary nitrate<\/span><\/li>\n<\/ul>\n<h3><\/h3>\n<h2><span style=\"font-weight: 400\"><strong>Group B supplements<\/strong><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-28640\" src=\"https:\/\/getindya.com\/wp-content\/uploads\/suplementos-grupo-b.jpg\" alt=\"Group B sports supplements \u2013 INDYA\" width=\"1920\" height=\"800\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/suplementos-grupo-b.jpg 1920w, https:\/\/getindya.com\/wp-content\/uploads\/suplementos-grupo-b-300x125.jpg 300w, https:\/\/getindya.com\/wp-content\/uploads\/suplementos-grupo-b-768x320.jpg 768w, https:\/\/getindya.com\/wp-content\/uploads\/suplementos-grupo-b-1536x640.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><\/p>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Glutamine<\/span><\/li>\n<li><span style=\"font-weight: 400\">BCAAs<\/span><\/li>\n<li><span style=\"font-weight: 400\">HMB<\/span><\/li>\n<li><span style=\"font-weight: 400\">Carnitine<\/span><\/li>\n<li><span style=\"font-weight: 400\">Antioxidant vitamins C and E<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<h2><span style=\"font-weight: 400\"><strong>Group C supplements<\/strong><\/span><\/h2>\n<p><span style=\"font-weight: 400\">Evidence does not support a meaningful benefit, or is insufficient for a recommendation.<\/span><\/p>\n<h3><\/h3>\n<h2><span style=\"font-weight: 400\"><strong>Group D supplements<\/strong><\/span><\/h2>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p>Still have questions? Explore our subscriptions for a personalised nutrition plan with a <a href=\"https:\/\/getindya.com\/\">sports nutritionist<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Understand the foundations of sports nutrition, supplement evidence, safety and anti-doping considerations before choosing a product.<\/p>\n","protected":false},"author":6,"featured_media":10269,"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-35500","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\/35500","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\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35500"}],"version-history":[{"count":3,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35500\/revisions"}],"predecessor-version":[{"id":35884,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35500\/revisions\/35884"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/10269"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35500"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35500"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35500"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}