Given the current landscape in the endurance sport X nutrition space, where undereating, low energy availability, and energy deficiencies are the predominant feature of that landscape (and not just by a little bit), I am always reluctant to write about supplements in general, let alone supplementation from a performance-enhancing perspective.
Experience tells me that people will reach for supplements much more readily than make the changes required to the bigger rocks in their life. They’ll buy the beetroot juice faster than they will buy into the idea and implementation of eating a better breakfast and going to bed earlier. And when they have someone in a position of perceived knowledge and authority (such as a Nutritionist, Coach, or experienced athlete that they look up to) endorsing a certain supplement, or other “shortcut”, they are more likely to do that.
It isn’t that I am against the use of supplements or looking at specific pieces of equipment. I am most definitely in the pro-supplementation camp. Just in the right context. Bringing me back to my favourite saying:
CONTEXT MATTERS
Factors to consider when deciding on supplements:
The supplements I have chosen below are ones in which I believe there is a case to be made for them to be either performance enabling or performance enhancing.
To clarify these concepts:
While enhancing strategies target short-term performance boosts, enabling strategies ensure sustained athletic development and career longevity.
In practice, successful athletes and their coaches typically employ a balanced approach, integrating both performance enhancing and enabling strategies. This combination allows for immediate performance gains while simultaneously investing in long-term athletic development and health.
For example, I often recommend protein supplements to clients who are far from their protein intake goals. This supplementation can provide immediate benefits while we work on implementing long-term dietary changes. However, it's crucial to view this as a stepping stone, not a final solution.
The key takeaway is this: optimal athletic achievement is built on a foundation of health and wellbeing. While performance-enhancing methods can provide valuable boosts, their effectiveness is ultimately limited by the athlete's underlying health and resilience.
If you're struggling with sleep issues, nutritional imbalances, unstructured training, or stress in work and relationships, asking "Will this supplement make me run faster?" may be the wrong question to ask. Instead, you should perhaps consider addressing more fundamental aspects of your performance enabling diet and lifestyle first.
Remember, there are very few, if any, legal supplements that can overcome the limiting factors of poor strength, conditioning, fueling, recovery, and emotional regulation. By focusing on these performance-enabling factors, you create the conditions necessary for consistent training, effective recovery, and sustained peak condition.
While I believe that supplements certainly have their place in an athlete's toolkit, they should compliment, not replace, a solid foundation of good habits and practices. The supplements I have outlined below are the ones I believe can and do best compliment a broader wellbeing approach. They are deliberately macro, being products that we would tend to take in larger millgram to gram amounts rather than the micro of nutrients such as iron, zinc, etc., which, while being valuable and having their time and place, are primarily used to address deficiencies in a therapeutic sense and are thus best prescribed by a suitably qualified professional who has a solid understanding of these nutrients and their interactions.
Making broad recommendations for supplements can be complex due to individual needs and potential risks. A food-first approach is crucial, with supplements complementing, not replacing, a balanced diet. Runners should consider supplements when nutritional needs can't be met through diet alone, such as during peak volume training, specific fitness goals, or lifestyle constraints.
Source: Jamie Scott, Sports and Performance Nutritionist