If you want to get the most out of every repetition and every sprint at the gym, you may have considered taking workout supplements. In a Portuguese study published in February 2020 in the Journal of the International Society of Sports Nutrition, about 44 percent of the 459 gymgoers surveyed said they used dietary supplements. Most of the participants were young men who exercised frequently.
Supplements are many and varied. The study listed protein powders, sports bars, and creatine, among others.
Some workout supplements may be aimed at benefiting people with specific goals — like running a marathon or boosting muscle mass — or those dealing with joint pain, says Nicole Avena, PhD, an assistant professor of neuroscience at the Mount Sinai School of Medicine in New York City and a visiting professor of health psychology at Princeton University in New Jersey.
According to the National Institutes of Health’s Office of Dietary Supplements (ODS), supplements are designed to improve performance, reduce the risk of injury, and enhance recovery.
And while some supplements may live up to those promises, it's important to remember the message right there in their name: Their purpose is to supplement, not substitute for, a food-forward diet.
“They are never meant to totally replace anything,” says Albert Matheny, RD, CSCS, a cofounder of SoHo Strength Lab in New York City. “Your goal should be to get what you need for optimal health through your normal diet, but supplements are a good way to address a deficiency.” A primary care provider can help you identify nutrient deficiencies, per Rush University Medical Center.
In other words, start with a healthy, balanced diet and consider adding supplements on top of, rather than in place of, whole foods. “If you can choose between a nice piece of fish or a protein shake, I'm going to tell you to have a good piece of fish,” Matheny says. “[Because in addition to protein], you're going to get other nutrients as well.”
If you decide to go the supplement route, be sure to choose carefully, Dr. Avena says, since the U.S. Food and Drug Administration (FDA) does not regulate them in the same way it does prescription drugs.