You’re considering a sports nutrition supplement to support your performance goals… and you’re completely overwhelmed. Understandably so! There are SO many options. What to take, why to take it and when… Where to start?
To further complicate things – you’re a competitive athlete who is periodically tested for banned substances. When your career, scholarship or reputation is on the line, every decision you make matters.
What Is The Prohibited Substance List?
First and foremost, be an informed consumer. Be familiar with the prohibited substance list issued by WADA (the World Anti-Doping Agency) and the products, ingredients and methods prohibited during competition and out-of-competition. Banned substances may vary by the governing body that oversees your sport.
What Supplements Can Athletes Take?
Unfortunately, unethical individuals and companies exist – intentionally adulterating or misbranding products labeled as sports supplements.
When considering a performance supplement, it’s best to communicate with coaches, trainers, sports dietitians and other health professionals who also consult WADA’s prohibited substance list.
Thankfully third-party testing certifications exist. These agencies were developed to protect athletes from unintentionally consuming products or ingredients contaminated with prohibited substances. When choosing health supplements, look for products labeled Banned Substance Tested or NSF Certified for Sport®[. These products, ingredients and manufacturing facilities are tested periodically for over 250 substances prohibited in sport.
Now that we know what we’re looking for, let’s get sport specific. What is the best protein for athletes, pre workouts for athletes, or creatine for athletes? What’s best for football players to take? What supplements can benefit a baseball player? Read on to learn more.
Best Supplements for Football
Football is power sport. It’s all about moving quickly and with great force to tackle your opponents and move the ball down the field. Football player physiques vary by position. In general, they’re tall and muscular. Weightlifting, strength and conditioning sessions and running plays is how they get the job done. And then it’s all about recovery. So, they can get back up and do it again tomorrow.
The top five supplement picks for football players are:
- Protein powder/Protein Shake – to support lean muscle and muscle recovery
- Creatine – to fuel quick bursts of energy and increasing lean muscle mass
- BCAA’s – for muscle fuel, recovery and hydration
- Nitric Oxide Boosters – nitrates from banned substance tested pre-workouts and beet root powder
- Hydrating Sports Drink with electrolytes for rehydration
Best Supplements for Basketball
Basketball involves A LOT of movement. Running, jumping and precision. The only “rest” occurs during a free throw (two if you’re lucky), time-outs (though short lived) or half time. A whole lot of running makes basketball an aerobic sport. Training involves strength and conditioning in the weight room, hours on the basketball court, and you guessed it – time for recovery.
The top five supplement picks for basketball players are:
- Protein powder/Protein Shake – to support lean muscle and muscle recovery
- BCAA’s – for muscle fuel, recovery and hydration
- Creatine – for quick bursts of energy
- Hydrating Sports Drink with electrolytes for rehydration
- Caffeine – for energy and focus. Look for it as part of a banned substances tested pre-workout or carbohydrate gel to recharge at half time
Best Supplements for Soccer
Soccer is a highly aerobic sport with A LOT of running. Depending on position, players can run anywhere between seven and 9.5 miles per game! Training for soccer consists of a lot of cardio – running, drills, scrimmages, plus strength and conditioning. Soccer players tend to be lean and agile. For quick movements, running and fast sprints.
The top five supplement picks for soccer players are:
- Protein powder – to support lean muscle
- BCAA’s – for muscle fuel, recovery and hydration
- Caffeine – for energy and focus. Look for it as part of a banned substances tested pre-workout or carbohydrate gel to recharge at half time.
- Hydrating Sports Drink with electrolytes for rehydration
- Antioxidants – to combat free radicals as a result of intense training and support for immune health
Best Supplements for Baseball
Baseball requires strength, power and precision. Players need to sprint from base to base as well as run, jump and dive to catch balls with precision. Strength and conditioning are key components of training to develop the power required for batting, throwing and sprinting.
The top five supplements picks for baseball players are:
- Protein powder/protein shake – to support lean muscle and muscle recovery
- BCAA’s – for muscle fuel, recovery and hydration
- Creatine – to fuel quick bursts of energy and increasing lean muscle mass
- Caffeine – for energy and focus. Look for it as part of a banned substances tested pre-workout
- Hydrating Sports Drink with electrolytes for rehydration
Best Supplements for Volleyball
Volleyball is a sport of skill, power and stamina. Volleyball players need to be incredibly agile and focused with quick bursts of energy to move and dive for the ball. Training for volleyball requires time on the court, volleying, and agility moves and jumps. Athletes also hit the weight room engaging in strength and conditioning sessions.
The top five supplement picks for volleyball players are:
- Protein powder/protein shake – to support lean muscle and muscle recovery
- BCAA’s – for muscle fuel, recovery and hydration
- Caffeine – for energy and focus. Look for it as part of a banned substances tested pre-workout
- Hydrating Sports Drink with electrolytes for rehydration
- Antioxidants – to combat free radicals as a result of intense training and support immune health
Best Supplements for Athletes – Honorable Mention
- Multivitamins – Athletes push themselves to the limit repeatedly. It’s important they focus on putting the best nutrients and ingredients into their bodies. A well-rounded diet rich in fruits and vegetables, lean proteins and healthy fats – in the right amounts, to meet their caloric needs is imperative to performance. If your diet looks less than perfect, multivitamins can provide extra assurance to help athletes meet their nutritional needs.
- B Vitamins – B Vitamins help to support energy metabolism. They can be found in most multivitamins but can also be taken as a standalone vitamin should an athlete need additional B vitamins to meet their energy demands OR following a vegan diet.
- Fish oil – Fish oil pills are a great way to supplement your diet when you’re living the college campus dining hall dream. Chances are dining halls aren’t serving fish 2-3 times per week, or that you’ll want to consume it. Fish oil provides omega-3’s which helps to support cardiovascular health, joint and eye health. Three very important aspects for athletes who put stress on their cardiovascular system, joints, and require precision vision for their sport.
- Antioxidants – When you’re not getting enough fruits and vegetables in your diet, potent antioxidants like Vitamin C can help to fight free radical damage caused by intense exercise.
- Nitric Oxide Boosters – Foods that are high in dietary nitrates like arugula, beets and beet root juice or powder are a great way to increase nitrate oxide in the body. Dietary nitrates fuel the nitric oxide which promotes vasodilation and increases blood flow to provide oxygen and nutrients to working muscle. Nitric oxide boosting ingredients can be found in pre-workouts. Make sure the pre-workout you choose has been tested for banned substances in sport.
When searching for ways to support your training and performance goals, there’s something for everyone. Know the demands of your sport, consider your goals, and be sure to consult your team physician, trainer, or sports dietitian to help guide your supplement choice. Look for products that have been third-party tested for banned substances and trust the experts at GNC to provide the best supplements to support your performance goals.