Supplements

When you work out regularly, or regularly participate in a sport, it changes your nutritional needs. The higher level of competition you achieve and the harder you train, the greater amount of calories and nutrients required for replenishment. Your needs will also vary greatly depending on the type of athletic activity you engage in — the needs of a competitive bodybuilder are different from those of a long-distance runner, for example. This page will give you an overview of the two cornerstones of sports nutrition: diet and supplementation.

Diet

Diet is by far the greatest factor in overall health for everyone, from elite athletes to couch potatoes. It can be roughly broken down into three components of daily need:

Protein
Fats
Vitamins/Minerals/Phytonutrients

(For those wondering, carbohydrates are not essential in the human diet and there is no minimum requirement for them from food)

Basal metabolic rate (BMR)

The exact amounts of these vary greatly by individual need and are dependent on a number of factors — primarily gender, age, body weight, amount of muscle mass, and expected physical activity/exercise output. These factors contribute to your basal metabolic rate (BMR), which is a rough amount of calories you need to consume daily to maintain your present weight. Consuming less than your BMR will cause you to lose weight, but that weight won't necessarily come from fat — the body often break down muscle before burning off fat because muscle is nutrient-dense and costly to support in terms of calories.

Also, consuming calories from any old source isn't good enough — you need to consume a balanced diet of protein and healthy fats, and you also need to make sure your daily requirements for vitamins and minerals are met. The proper ratio for protein/fat/carbohydrates and the exact amount of vitamins and minerals you need is determined by the same set of factors that determine your BMR.

Protein

Protein falls under "diet" because it's a basic daily nutritional requirement, but really, it straddles the line between diet and supplementation. Virtually all serious athletes and bodybuilders will find it impossible to compete at their desired levels without some form of protein supplementation to support their workouts.

Protein is used to repair and rebuild body tissue and also as a source of energy. It's particularly important if you're an athlete or a bodybuilder, since your muscles are almost constantly in a cycle of damage and repair.

Amino acids

There are nine essential amino acids that can only be obtained from foods that are high in protein. In meat, milk, eggs, and fish, which are considered some of the best protein sources as they contain all nine of the essential aminos, the amount of protein varies.^[1]

Vegetarians and vegans face a challenge in getting all nine of the essential aminos, but it can be done through various combinations of nuts, beans, whole grains, seeds, fruits, and vegetables.^[2]

There are also some benefits to using the three branched-chain amino acids (BCAAs) during workouts. These will both increase endurance^[8] and maintain positive muscle protein levels during hard workouts^[9] — especially on an empty stomach or caloric deficit.

Whey protein

Supplementation is most commonly in the form of whey protein, a powder that is low in fat and carbohydrates. Whey protein isolate is an even more refined protein powder. It contains practically no fat, carbs, or lactose. Protein supplements are often advertised as having BCAAs, four of the nine essential aminos that are specifically used for muscle tissue repair.

Vegetarian and vegan supplementation options include pea, rice, soy, and hemp protein. Many of these supplements also contain all of the essential amino acids.

Protein quality

Check it Out:

Our Protein page goes into greater detail on each of these topics, and takes a more in-depth look at various supplements.

Proteins also vary in quality in terms of bioavailability, or how readily and completely they tend to be taken up by the body. There are several formal measures of this: the Protein Digestibility Corrected Amino Acids Score (PDCAAS) is the preferred method adopted by both the FDA and World Health Organization (WHO), and is probably the most reliable formal standard.^[3]

Carbohydrates

Carbohydrates are so named because they're a combination of carbon, hydrogen, and oxygen atoms. It gets a little complicated from there, but in dietary terms, their primary function is to be metabolized into glucose (which is made available as energy very quickly). They make up the majority of caloric intake in many diets, although they are not essential in the diet (the liver can produce all of the glucose your brain and body require -- which isn't much). In fact, they can be classified as "drugs" when reflecting upon that fact.

Diet is by far the greatest factor in overall health for everyone, from elite athletes to couch potatoes.

Simple vs. complex carbs

You'll hear the terms "simple" and "complex" thrown around in reference to carbohydrates, and you might get the impression that "complex" carbohydrates are the only ones you should eat (especially if you visit bodybuilding forums).

Simple carbohydrates don't necessarily lack nutritional value, however, and complex carbohydrates aren't automatically nutritious either, particularly if they're processed. Carbohydrates should be evaluated individually for their accompanying nutritional value and their glycemic index — a measure of how high they'll spike your blood sugar when eaten (low glycemic foods are best for general diet and health, but high glycemic carbs have their place in the gym).^[4] You'll want to limit nutritionally "empty" carbohydrates like sugar and alcohol, and heavily processed carbs that have been stripped of their original nutritional value, like processed flour and rice.

Carb supplementation

In terms of supplementation, carbs are taken before and during training to increase availability of glucose for immediate energy, which often allows for higher intensity and short-term performance. Carbs are also used post-workout to promote muscle glycogen replenishment and potentially even growth by temporarily spiking insulin.

Fats

Dietary fats can be roughly divided into four types: monounsaturated, polyunsaturated, saturated, and trans fats.

You can scratch trans fats off your list right away. They've been banned in many countries for years due to a stack of scientific evidence demonstrating they do anything but harm, and as of November 2013, the FDA has announced that a ban in the United States will gradually be implemented over time.^[5]

Monounsaturated vs. polyunsaturated fats

Monounsaturated and polyunsaturated fats are the two types of fat endorsed by the FDA for being healthy and should be incorporated in a balanced diet. Be careful with polyunsaturated fats, however, as they're also high in omega-6s which, if you're not taking in adequate omega-3s, can promote inflammation.^[6]

Fish oil

Fish oil (and other oils derived from aquatic food sources, like krill oil) are dense in omega-3s and can help support a diet that is too rich in omega-6s. Ideally you want a 1:1 ratio of omega-3 to omega-6 in your diet, but modern Western diets often overload omega-6s by 10 to 20 times the optimal amount.

Saturated fats

Want more information?

Our Healthy Fats page breaks down the various types of fats and their uses in much greater detail.

Saturated fats are a little more complex. The FDA regards them as unhealthy, but there's conflicting evidence. They can be particularly useful in bodybuilding and athletic training, and at high competitive levels are often a virtual necessity in amounts that would be regarded as "unhealthy" in a more standard diet.

Vitamins and minerals

There are 14 essential vitamins and 14 essential minerals that the body requires on a regular basis. For the most part, these can't be synthesized and must be consumed through diet and/or supplementation.

Competitive athletics and bodybuilding do increase the dietary need for certain vitamins and minerals (particularly the B vitamins), but megadosing indiscriminately can cause serious medical problems.^[7]

Please see our vitamin and mineral pages for further detail on how the body uses each and how to determine the appropriate amount for you.

Supplementation

Pre-workout formulas

Find out more here:

Our Pre-Workout Supplements page breaks down common ingredients found in these supplements and their purposes in greater detail.

Pre-workout supplements are designed to provide a range of possible benefits: to increase energy and endurance, improve focus, promote the repair and growth of muscle tissue, mobilize body fat for burning as energy, and increase the amount of reps you can perform and resistance level when training with weights.

Pre-workout formulas can have a wide range of possible ingredients, each designed for specific purposes.

Creatine

Extra tip:

See our Creatine page for further detail on the benefits of this compound, as well as medical interactions and health considerations.

Creatine is an amino acid compound that is particularly useful in building lean body mass. It's consumed naturally through diet if you eat meat or fish, but it's popular as a bodybuilding supplement. Creatine is a common ingredient in the aforementioned pre-workout formulas, but is also available on its own in powder or capsule form. Five grams a day is the standard dosage, and basic creatine monohydrate is all that's necessary.

Joint supplements

Athletics and bodybuilding can put regular and intense strain on the joints. Joint supplements help to ease the pain and symptoms of joint damage and medical conditions, as well as naturally strengthen the joints.

See our Joint Supplements page for a breakdown of the different types.

Energy and Endurance

Some supplements are designed specifically to increase energy, motivation, or endurance with minimal or no calorie intake. Examples of these include caffeine pills, green tea extract, MCT oil, eleuthero, and ginseng. Natural herbal sleep aids also fall under this category, as a full and restful night's sleep is vital to maintaining optimal energy levels and performance during the day.

However, when it comes to the best workout focus and energy, the pre-workout supplements are where you'll find the most well-rounded formulas.

For improved endurance, BCAAs make a huge difference, as do the amino acids beta-alanine and acetyl L-carnitine.

Multivitamins

It's best to get vitamins from natural food sources, but a multivitamin can help make up for diet deficiencies, or support the greater needs of bodybuilders and athletes. Individual vitamins are also available in supplement form.

Where To Buy

You can comparison shop right here at PricePlow for a complete range of sports nutrition products. Our search engine finds the best prices for you — often 30% to 50% off of retail prices — and saves shopping time so you can spend more time on your workouts.

References

Trumbo, P, et. al; Journal of the American Dietary Association; "Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids;" 2002
Mangels, R; Simply Vegan; "Protein in the Vegan Diet;" 2013
Schaafsma, G; The Journal of Nutrition; "The Protein Digestibility-Corrected Amino Acid Score;" July 2000
Harvard School of Public Health; "Carbohydrates and the Glycemic Load;" 2014
CNN; "Put down that doughnut: FDA takes on trans fats;" November 2013
Simopolous, AP; Biomedicine and Pharmacotherapy; "The importance of the ratio of omega-6/omega-3 essential fatty acids;" October 2002
Hamilton, Johnathan; NPR; "A Scientist Debunks The 'Magic' Of Vitamins And Supplements;" July 2013
Gualano, AB, et. al; The Journal of Sports Medicine and Physical Fitness; "Branched chain amino acids supplementation enhances exercise capacity and lipid oxidization during endurance exercise after muscle glycogen depletion;" March 2011
Shimomura, Y. et. al; The Journal of Nutrition; "Nutraceutical Effects of Branched-Chain Amino Acids on Skeletal Muscle;" 2006

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Jan 27, 2026

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Core Nutritionals MRP | Cookies N’ Cream & Death by Chocolate

Jan 27, 2026

Blog Post
PeptoPro: The Science Behind NutriStat's PÜRPEPTIDE Performance Peptide
PeptoPro delivers rapid amino acids during training when digestion fails. Nutristat PÜRPEPTIDE uses this research-backed peptide technology.

Jan 26, 2026

YouTube Video
Animal Creatine HMB+ Gets Limited Edition Orange Cream Pop Flavor

Jan 26, 2026

TikTok Video
This protein powder doesn’t wreck your stomach!

Jan 26, 2026

TikTok Video
A simple and effective meal!

Jan 26, 2026

TikTok Video
Have you tried ghost vegan protein powder?

Jan 26, 2026

TikTok Video

Jan 26, 2026

TikTok Video
Would you try @Core Nutritionals MRP?

Jan 26, 2026

TikTok Video
Did you know this? • Research comparing the combination of HMB & creatine to creatine alone...

Jan 26, 2026

TikTok Video
Do you like pina colada?

Jan 23, 2026

Blog Post
C4 Energy Cereal Killer Lands at 7-Eleven and Speedway Stores Nationwide
C4 Energy Cereal Killer now at 12,000+ 7-Eleven and Speedway stores. Limited Halloween flavor turned permanent with 200mg caffeine and zero sugar.

Jan 22, 2026

YouTube Video
Gym Snack's Savory Protein Revolution - Nate Frazier & Brooks Thomas | Episode 201

Jan 22, 2026

Blog Post
Glutathione For a Lifeline: Setria® Powers Three Core Lifeline Formulas: Liver, Kidney, and Beauty Support
Core Nutritionals uses Setria® Glutathione in three Lifeline products for liver, kidney, and beauty health. Learn why they chose this proven ingredient.

Jan 22, 2026

Blog Post
Nate Frazier & Brooks Thomas: Gym Snack's Savory Seed-Oil-Free Protein Revolution | Episode #201
Brooks Thomas & Nate Frazier discuss Gym Snack's savory protein snacks with clean ingredients & 30g plant-based protein on PricePlow Podcast #201

Jan 22, 2026

Blog Post
Beyond Caffeine: How NNB Nutrition's Four Need States Framework Solves Energy's Real Problems
NNB Nutrition's four need states for energy shows why caffeine fails and how precision-fermented ingredients deliver real results through cellular support.

Jan 22, 2026

Product News
GHOST Legend All Out has new variations:

420 Grams - 'Merica Pop

Category: Pre Workout Supplements

Jan 21, 2026

Blog Post
GHOST Vegan V2: Upgraded Formula Delivers More Protein, Better Taste, and Improved Nutrition
GHOST Vegan V2 upgrades to 25-27g protein with better macros and taste. Pea and pumpkin seed blend in three flavors including Cinnabon®.

Jan 20, 2026

Blog Post
Apollon Nutrition The Specialist: 26-Ingredient Organ Health Formula with 500mg TUDCA
Apollon Nutrition The Specialist provides 26 clinically-dosed ingredients including TUDCA, NAC, and bergamot for liver, kidney, and cardiovascular support.

Jan 20, 2026

Product News
UMZU Turmeric Complex was created.
Category: Turmeric

Jan 19, 2026

YouTube Video
Helaina effera Lactoferrin vs Iron Supplements: Why More Iron Can Make Things Worse

Jan 19, 2026

YouTube Video
Elevate Creatine BHB5000: Creatine + Ketones in One Stimulant-Free Formula

Jan 19, 2026

YouTube Video
GHOST Energy 8.4 oz Cans: Original Colada and Strawberry Watermelon Are Here

Jan 19, 2026

Blog Post
Animal Creatine HMB+ Gets Limited Edition Orange Cream Pop Flavor
Animal Creatine HMB+ adds limited edition Orange Cream Pop flavor. 5g creatine and 3g myHMB for muscle building and recovery. Get it before it's gone.

Jan 19, 2026

Blog Post
Iron Homeostasis and effera® Human Lactoferrin: Beyond the "More Iron" Myth
Iron supplements failing you? The problem isn't the dose. Learn how lactoferrin supports iron homeostasis better than ferrous sulfate.

Jan 19, 2026

TikTok Video
Have you tried this new pre from @Apollon?

Jan 19, 2026

TikTok Video
Don’t miss these new @GHOST® Energy flavor!

Jan 19, 2026

TikTok Video
Make sure you’re taking your creatine and ketones!

Jan 17, 2026

YouTube Video
Apollon Assassin: Inside This Hardcore Yet Compliant Pre-Workout

Jan 16, 2026

YouTube Video
GHOST Energy Original Colada Joins the 8.4oz Lineup

Jan 16, 2026

Blog Post
2026 WADA Prohibited List Now in Effect: Why Olympic Athletes Need More Than "Checked Box" Certification
WADA's 2026 prohibited list adds BAM15, modafinil analogues, and research chemicals already found in supplements. Athletes need comprehensive testing.

Jan 15, 2026

YouTube Video
PricePlow Podcast EPISODE 200!

Jan 15, 2026

Blog Post
Ultra Pouches: The Revolutionary Nicotine-Free Focus Pouch Powered by enfinity® Paraxanthine
Ultra Focus Pouches deliver 100mg enfinity® paraxanthine plus 5 nootropics via pouch format. Clean cognitive enhancement without nicotine or caffeine jitters.

Jan 14, 2026

Product News
GHOST Energy Drink has new variations:

12 Cans - Grape-Cran

Categories: Energy & Endurance, Energy Drinks

Jan 13, 2026

YouTube Video
Why Protein Bars and Shakes Aren’t Enough Anymore

Jan 13, 2026

YouTube Video
Why Ratio Claims in Supplements Don’t Mean What You Think

Jan 13, 2026

YouTube Video
How Do Peptides Heal Wounds? | Peptide Science Explained

Jan 13, 2026

TikTok Video
Do you use herbs?

Jan 13, 2026

TikTok Video
Are you going to try this new protein flavor from @MuscleSport®️ ?

Jan 12, 2026

YouTube Video
Nutristat Bio Whey: The Whey Protein Built for Better Digestion and Recovery

Jan 12, 2026

YouTube Video
What Is a Peptide? How Peptides Work in the Human Body

Jan 12, 2026

YouTube Video
Musclesport Lean Whey Protein Dubai Chocolate Flavor | Limited Drop with Real Inclusions

Jan 12, 2026

Blog Post
Elevate Creatine BHB5000: Dual-Fuel Performance with 5g Creatine + 5g goBHB Ketones
Elevate Creatine BHB5000 pairs 5g creatine with 5g goBHB ketones for stimulant-free energy and muscle support in one formula.

Jan 09, 2026

YouTube Video
Nutristat Wellness Line | Supplements for Daily Health, Not Just the Gym

Jan 09, 2026

YouTube Video
Animal Pak Pills vs Powder: Which Multivitamin Format Fits Your Training?

Jan 09, 2026

YouTube Video
How Helaina Makes effera Lactoferrin Using Pharmaceutical Fermentation

Jan 08, 2026

YouTube Video
Better Protein for Better-For-You Foods: Brad Meyers from Glanbia Nutritionals | Episode 199

Jan 08, 2026

Blog Post
The Bioactive Imperative: Nootropics Depot Argues Why the Supplement Industry Should Abandon Ratio Claims
Nootropics Depot's white paper exposes why tongkat ali ratio claims mean nothing without bioactive testing. Most products contain zero eurycomanone.

Jan 08, 2026

TikTok Video
Would you try these health supplements?

Jan 08, 2026

TikTok Video
Have you used @AnimalPak?

Jan 08, 2026

TikTok Video
Would you try this collagen?

Jan 07, 2026

Blog Post
NNB Nutrition Accelerates Beverage Innovation with Low-Dose, Precision-Fermented Ingredients
NNB Nutrition leads beverage innovation with precision-fermented ingredients delivering clinical benefits at low doses in energy drinks and functional beverages

Jan 07, 2026

Blog Post
GHOST Energy: Original Colada & Strawberry Watermelon Join 8.4oz Single-Can Lineup
GHOST Energy adds Original Colada and Strawberry Watermelon to permanent 8.4oz lineup. Single cans with 100mg natural caffeine.

Jan 07, 2026

Product News
GAT Creatine Chews was created.
Category: Creatine Chews

Jan 06, 2026

Blog Post
NNB Nutrition Announces New 2026 Ingredient Launches: Icariin D2, 4-Hydroxy-L-Isoleucine, and 6-Paradol Continue Pure, Potent, Precise Campaign
NNB Nutrition launches Icariin D2, 4-Hydroxy-L-Isoleucine, and 6-Paradol in 2026 for sexual health, glucose metabolism, and thermogenesis support.

Jan 05, 2026

YouTube Video
Core Nutritionals Collagen Indulgence | Why This Collagen Hits Different

Jan 05, 2026

Blog Post
Unmatched Supps Longevity Sleep: Peptide-Powered Sleep Formula for Recovery and Health Span
Unmatched Supps Longevity Sleep features PeptiSleep™ from Nuritas plus clinical doses of glycine, GABA, and ZMA for multi-pathway sleep and recovery support.

Jan 05, 2026

Product News
GHOST Energy Drink has new variations:

12 Cans - Blue Raspberry

Categories: Energy & Endurance, Energy Drinks

Jan 04, 2026

YouTube Video
Unmatched Longevity Sleep | Is This the Most Complete Sleep Formula Yet?

Jan 04, 2026

YouTube Video
MuscleSport Ashwagandha+ and Liver & Kidney Support | Wellness Supplements for 2026

Jan 04, 2026

Product News
Core Nutritionals Hydrate has new variations:

Category: Hydration Powder

Jan 04, 2026

Product News
Cellucor C4 Energy Drink (Carbonated) has new variations:

1 16oz Can - Popsicle Cherry

Categories: Energy & Endurance, Energy Drinks, Pre Workout Drinks

Jan 03, 2026

YouTube Video
Is Vitamin B12 Underrated in Sports Nutrition?

Jan 03, 2026

Product News
Cellucor C4 Energy Drink (Carbonated) has new variations:

Categories: Energy & Endurance, Energy Drinks, Pre Workout Drinks

Jan 02, 2026

Product News
GHOST Energy Drink has new variations:

1 Can - Original OG

Categories: Energy & Endurance, Energy Drinks

Jan 02, 2026

Product News
Cellucor C4 Energy Drink (Carbonated) has new variations:

1 16oz Can - Cosmic Rainbow

Categories: Energy & Endurance, Energy Drinks, Pre Workout Drinks

Jan 02, 2026

TikTok Video
Don’t skip this sleep aid!

Jan 02, 2026

TikTok Video
What health products do you use?

Dec 31, 2025

Product News
Nutricost Resveratrol, Organic was created.
Category: Resveratrol

Dec 30, 2025

YouTube Video
Nora Khaldi: Using AI to Discover Peptides at Nuritas | Episode #198

Dec 30, 2025

Blog Post
Nora Khaldi - The Nuritas AI-Powered Peptide Discovery Platform | Episode #198
Nuritas CEO Nora Khaldi on AI-driven peptide discovery, PeptiStrong muscle support, PeptiSleep, and the future of precision nutrition. Episode #198

Dec 26, 2025

Blog Post
Nutristat Wellness: Premium Health Support Beyond Performance
Nutristat extends their premium ingredient philosophy beyond performance supplements. Albion minerals, vegan D3, clinical doses. See the wellness collection.

Dec 26, 2025

Blog Post
Animal Pak Pills vs Powder: Complete Formula Comparison
Animal Pak Pills vs Powder comparison. Pills add protein and liver support. Powder brings betaine for strength and huperzine A for focus.