Is supplementation necessary for an athlete's performance, even if they are not elite and have a careful diet?

In this article, we will answer some questions about whether supplements are indeed an asset, and which ones are most suitable for good performance and progress in training and competitions.

How to use supplements to improve performance.

It is important to clarify what food supplements are. 

The underlying idea behind food supplements, also called dietary supplements or nutritional supplements, is to provide nutrients that may not be consumed in sufficient quantities to meet the body's needs. Food supplements can be, among others, vitamins, minerals, amino acids, fatty acids, which are provided in the form of tablets, capsules, liquids, etc.

An ergogenic supplement is any product ingested, in addition to the diet, that has a positive influence on sports performance.

How to reduce risks when choosing a supplement: 

• Avoid buying supplements that contain mixtures of various substances (such as pre-workouts or thermogenics). Most have no scientific evidence and the risk of contamination in mixtures is higher.
• Reliable sources of information: Australian Institute of Sports, Examine or Consumer Lab.
• Consult a nutritionist to consolidate information and adjust quantities to your individual needs. 

Classification by level of evidence

•Category A: Use apparently effective in specific situations

•Category B: Potentially effective; under study and consideration

•Category C: Apparently ineffective; no evidence of benefits

•Category D: Banned substances or high risk of positive doping result

Classification by level of evidence:  

Category A

Sports foods: 

·       Sports drinks; Electrolyte replacement; Liquid meal supplements; Gels, bars and other sports foods, Whey protein

·       Bicarbonate;  

·       Caffeine

·       Creatine

·       Multivitamins and multiminerals: Calcium and iron supplements; vitamin D

·       Probiotics (gastrointestinal)

Category B:

·       B-alanine

·       Nitrate (beetroot juice)

·       Antioxidants (vit. C and vit. E)

·       Carnitine

·       Colostrum

·       HMB

·       Fish oils (omega 3)

·       Quercetin

·       Probiotics (immune function)

·       Polyphenols as antioxidants and anti-inflammatories

Category C 

·       Ribose

·       LactAway and ZMA

·       Coenzyme Q10

·       Other vitamins not present in category A

·       Ginseng

·       Glucosamine

·       Vegetable and fungal products (cordyceps, Rhodiola rosea)

·       Chromium picolinate

·       MCT

·       Inosine and pyruvate

·       Other products not mentioned!

Category D: 

·       Glycerol

·       Stimulants

·       Ephedrine

·       Strychnine

·       Sibutramine

·       Methylhexanamine

·       Other pro-hormones and hormonal stimulants

·       DHEA

·       Androstenedione

·       Other pro-hormones

·       Tribulus terrestris

·       Testosterone production stimulants

•Supplements do not solve the problem of poor eating habits.

The Australian Institute of Sport (AIS) Supplement Framework is an initiative of the Australian High Performance Sport System (www.sportsdietitians.com.au).