The Growing Culture of Supplements in Sport

Walk into any sports shop or scroll through social media, and you will find an overwhelming array of protein powders, energy gels, recovery drinks, and performance boosters. The global market for sports nutrition supplements was valued at over $40 billion USD in 2021 and continues to grow (Stander et al., 2023). Yet behind the marketing lies a more nuanced scientific picture: for most athletes, and certainly for recreational practitioners, a well-planned diet remains the most powerful tool available.

The “Food First” Principle

The leading position in sports nutrition science is clear. Close et al. (2022) define the “food first” approach as one where, wherever practically possible, nutrient provision should come from whole foods and drinks rather than from isolated food components or dietary supplements. This principle is endorsed by the International Olympic Committee, the International Association of Athletics Federations, and the majority of national sports nutrition bodies.

The IOC Consensus Statement on dietary supplements states that nutrition makes a small but potentially valuable contribution to elite performance, and that supplements can make only a minor contribution to that nutrition programme (Maughan et al., 2018). In other words, supplements do not replace a strong dietary foundation — they can only, at best, refine it.

Performance Athletes: When Supplements May Add Value

For athletes competing at high levels, with intense training loads and demanding competition calendars, there are specific, evidence-based scenarios where supplements can be beneficial. Maughan et al. (2018) identify a small group of supplements with good to strong evidence of performance benefit in specific situations, including caffeine, creatine, beta-alanine, nitrates, and protein supplements when dietary intake is insufficient.

However, even in elite sport, the risks associated with supplement use should not be underestimated. Contamination of supplements with prohibited substances is a documented problem, and anti-doping rule violations linked to supplement use continue to occur across all sports (Maughan et al., 2018). A complete nutritional assessment should be undertaken before any supplement use is considered, and guidance from a qualified sports nutrition professional is strongly advised.

Recreational Athletes: Food is More Than Enough

For recreational practitioners — those exercising two to four times per week for health, enjoyment, or general fitness — the evidence for supplement use is even weaker. Willems, Wentz and Nieman (2025) note that a food-first approach based on a well-balanced, nutrient-rich diet is recommended for the majority of athletes and exercisers, and that very few supplements have been scientifically linked to enhanced performance. For recreational athletes, the priority should be adequate caloric intake, good carbohydrate and protein distribution across meals, and consistent hydration — all achievable through everyday food.

The marketing of supplements to recreational athletes often exploits the gap between scientific reality and consumer perception. Many products promise benefits that exceed what the evidence supports, and some may carry health risks when taken without professional guidance.

Practical Recommendations

Whether competing at elite level or simply enjoying sport as part of a healthy lifestyle, the following principles apply:

  • Build your nutrition plan around whole foods: vegetables, fruits, whole grains, quality proteins, and healthy fats.
  • Ensure adequate energy intake to support your training load — underfuelling is a more common problem than nutrient deficiency.
  • If considering a supplement, seek advice from a registered dietitian or sports nutritionist before starting.
  • Be critical of marketing claims — ask for peer-reviewed evidence, not testimonials.
  • If you compete at a regulated level, verify that any supplement you use has been tested for prohibited substances by a recognised third-party certification body.

Conclusion

Supplements are not a shortcut, nor are they a substitute for good nutrition. For performance athletes, a small number of evidence-based supplements may provide a meaningful edge when used correctly and in the right context. For recreational athletes, a varied, balanced diet is sufficient for health, recovery, and enjoyment of sport. The principle remains the same at every level: food first.

References

Close, G.L., Kasper, A.M., Walsh, N.P. and Maughan, R.J. (2022) ‘”Food First but Not Always Food Only”: Recommendations for Using Dietary Supplements in Sport’, International Journal of Sport Nutrition and Exercise Metabolism, 32(5), pp. 371–386. https://doi.org/10.1123/ijsnem.2021-0335

Maughan, R.J., Burke, L.M., Dvorak, J., Larson-Meyer, D.E., Peeling, P., Phillips, S.M., Rawson, E.S., Walsh, N.P., Garthe, I., Geyer, H., Meeusen, R., van Loon, L.J.C., Shirreffs, S.M., Spriet, L.L., Stuart, M., Vernec, A., Currell, K., Ali, V.M., Budgett, R.G.M. and Engebretsen, L. (2018) ‘IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete’, British Journal of Sports Medicine, 52(7), pp. 439–455. https://doi.org/10.1136/bjsports-2018-099027

Stander, Z., Luies, L. and Mienie, L.J. (2023) ‘Nutritional Priorities, Practices and Preferences of Athletes and Active Individuals in the Context of New Product Development in the Sports Nutrition Sector’, Nutrients, 15(4), 1016. https://doi.org/10.3390/nu15041016

Willems, M.E.T., Wentz, L.M. and Nieman, D.C. (2025) ‘Editorial: Advancements in Dietary Supplements: Enhancing Sport Performance and Recovery’, Frontiers in Sports and Active Living, 7, 1703153. https://doi.org/10.3389/fspor.2025.1703153