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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PeptiStrong: Natural Anabolic Ingredient from Fava Beans
PeptiStrong is a natural anabolic peptide network that functions as a muscle building ingredient, developed by Nuritas and found in fava beans.

Dec 17, 2025

TikTok Video
Have you tried this new nootropic coffee?

Dec 17, 2025

TikTok Video
Are you still using cheap synthetic b12?

Dec 16, 2025

YouTube Video
VMI Sports Protolyte Dubai Chocolate | Viral Flavor Meets Whey Isolate

Dec 16, 2025

Blog Post
C4 Energy Shots: Shoot Your Shot with 200mg Caffeine in a Pocket-Sized Bottle
C4 Energy Shots deliver 200mg caffeine plus beta-alanine and betaine in portable 2oz bottles. NSF Certified for Sport, three flavors, zero sugar.

Dec 16, 2025

TikTok Video
Have you tried Dubai chocolate!?

Dec 15, 2025

Blog Post
New Year, New Focus: A 2026 Alternative to Nicotine and Caffeine Using Ultra Focus Pouches with enfinity
Ultra Focus Pouches deliver clean cognitive enhancement with enfinity® paraxanthine. No nicotine addiction or caffeine jitters for better focus.

Dec 13, 2025

YouTube Video
VMI Sports L-Carnitine PEZ Candy Edition | What It Does (And What It Doesn’t)

Dec 13, 2025

YouTube Video
GHOST Energy Welch’s Grape-Cran: Holiday Flavor Drop

Dec 12, 2025

Product News
Musclesport Lean Whey has new variations:

10 Stick Packs - Band of Butters - Variety Pack

Category: Whey Protein Isolate

Dec 12, 2025

YouTube Video
Ashwagandha That Dissolves: New Beverage Tech Revealed

Dec 12, 2025

YouTube Video
PLT Health Zynamite S | New Study Shows Rapid Mood + Focus Boost

Dec 12, 2025

YouTube Video
MuscleTech EFF’N Hydrate: The Most Fun Way to Take Electrolytes?

Dec 12, 2025

Blog Post
Brew Shockalaka Expands Nationwide with Major Fitness Chain Wins
Brew Shockalaka expands to Onelife Fitness, The Edge Fitness Clubs, and Fitness Connection. Zero-sugar nootropic coffee now at gyms nationwide.

Dec 12, 2025

TikTok Video
PEZ CANDY…fat burner?

Dec 12, 2025

TikTok Video
Ghost energy grape crab!

Dec 12, 2025

TikTok Video

Dec 11, 2025

Blog Post
Konlan James & Lucas Kaelin: Pouches, Supplement Social Media, and The Reality of Content Creation | Episode #195
Lucas Kaelin & KJ discuss content creation, pouch regulations, and imposter syndrome from SupplySide Global 2025 on PricePlow Podcast #195.

Dec 11, 2025

Blog Post
Levelle Nutrition Boom Chocolata: The First Cycle-Syncing Protein Powered by effera™
Levelle Nutrition's Cycle-Syncing Protein Powder adapts to women's menstrual cycle with two phase-specific formulas featuring effera™ lactoferrin.

Dec 11, 2025

Product News
Musclesport Lean Whey has new variations:

10 Stick Packs - Chef's Choice - Variety Pack

Category: Whey Protein Isolate

Dec 11, 2025

Product News
Musclesport Creatine + Hydration has new variations:

30 Servings - Groovy Grape

Categories: Creatine Monohydrate, Electrolytes

Dec 10, 2025

Blog Post
GHOST Energy Welch's Grape-Cran: The Limited Holiday Mashup
GHOST Energy Welch's Grape-Cran drops this holiday season, combining two Welch's classics into one limited-time energy drink.

Dec 09, 2025

Blog Post
New BHB Study Shows Promise for Preserving Muscle During Weight Loss
BHB supplementation helps preserve muscle during weight loss. New study shows it favors fat loss over muscle loss.

Dec 08, 2025

YouTube Video
MuscleTech EFF’N Energy — Effervescent Energy Packets That Actually Fizz

Dec 08, 2025

Blog Post
Slow vs. Fast Caffeine Metabolizers: How enfinity Paraxanthine Solves the Problem
Roughly half the population are slow caffeine metabolizers with jitters and sleep issues. Paraxanthine offers clean energy without the genetic lottery.

Dec 08, 2025

Blog Post
NNB Nutrition Launches BioVantage™: Advanced Delivery Technology Platform for Enhanced Bioavailability
NNB Nutrition's BioVantage platform uses liposomal and beadlet technologies to solve supplement absorption issues. Enhanced delivery for better results.

Dec 07, 2025

YouTube Video
Gaspari Nutrition Proven Egg: 7 Egg Whites Per Scoop?!

Dec 07, 2025

YouTube Video
Numan + Nuwomen by Core Culture | Full Hormone Support Breakdown

Dec 07, 2025

YouTube Video
MuscleSport Lean Whey Nice 'N' Crispy + Cream of Rice Gourmet Protella Taste Test

Dec 07, 2025

TikTok Video
@MuscleTech this is awesome

Dec 06, 2025

YouTube Video
Core Nutritionals PRO Review: Holiday Sugar Cookie Protein Flavor

Dec 06, 2025

TikTok Video
What preworkout are you using?

Dec 05, 2025

YouTube Video
Brew Shockalaka Coffee RTD: Nootropic Coffee That Actually Hits

Dec 05, 2025

YouTube Video
EFF’N Cut by MuscleTech: Fasted-State Fat Burning With TheoLim

Dec 05, 2025

Blog Post
Seeking Health × MecobalActive: Defining the New Standard for Methylation and Performance
Seeking Health uses MecobalActive B12, shown to increase power by 4.1% and cognitive speed by 4.9% in 3 days, even in those with adequate levels.

Dec 05, 2025

Product News
SNS Focus XT has new variations:

30 Servings - Cherry Punch (Cherry Lime)

Category: Nootropics

Dec 04, 2025

YouTube Video
Ghost High Protein Hot Cocoa Mix — New White Chocolate Peppermint Bark Flavor

Dec 04, 2025

YouTube Video
Gaspari Nutrition Proven Egg — Is Egg Protein Better Than Whey?

Dec 04, 2025

YouTube Video
The Beverage Builders: Katie McCammack at LaCore Nutraceuticals | Episode 194

Dec 04, 2025

Blog Post
PEZ Candy Flavors Come to VMI Sports L-Carnitine For Major Metabolic Support
VMI Sports L-Carnitine 3000 and 1500 Heat bring PEZ Grape and Cherry flavors to metabolic support. Pure carnitine or thermogenic fat burning formula.

Dec 04, 2025

Blog Post
The Beverage Builders at LaCore Nutraceuticals: Katie McCammack | Episode #194
LaCore's Kaitlyn McCammack tours Texas facilities, discusses CREATEA Mighty Mango production, and explores beverage innovation on Podcast #194

Dec 04, 2025

TikTok Video
Loving these flavors from @MuscleSport®️

Dec 04, 2025

TikTok Video
Nominal balance for EITHER gender. @Core Culture

Dec 04, 2025

TikTok Video
Have you tried prove Proven Egg?

Dec 04, 2025

TikTok Video
@MuscleTech EFFN series is VERY different. Will you be trying?

Dec 03, 2025

YouTube Video
GHOST Clear Gains: The First Clear Protein Gainer with Vitargo

Dec 03, 2025

YouTube Video
Is Merica Labz 1776 the Wildest Pre-Workout Ever Made?

Dec 03, 2025

YouTube Video
MuscleTech EFF’N Cut: Effervescent Fat Burner with TheoLim

Dec 03, 2025

YouTube Video
How Nootropics Depot's R&D Lab Ensures Every Supplement Actually Works

Dec 03, 2025

Product News
Seeking Health Histamine Digest was created.
Category: Digestive Enzymes

Dec 03, 2025

Product News
Seeking Health Prenatal Essentials MF was created.
Category: Prenatal Vitamins

Dec 03, 2025

Blog Post
PLT Health's Second Zynamite S Study Confirms Fast-Acting Cognitive Benefits
Second clinical study validates Zynamite S cognitive benefits. 100mg dose improves processing speed, mood, and reduces fatigue within 30 minutes.

Dec 02, 2025

YouTube Video
LiposoMax + Creatine: Better Absorption vs. Creatine Monohydrate?

Dec 02, 2025

YouTube Video
Creatine Purity Debate: The Truth About Cheap vs Premium Creatine

Dec 02, 2025

Blog Post
Proven Egg: Gaspari Nutrition's Flagship Egg White Protein Powder
Gaspari Proven Egg delivers 25g pure egg white protein with zero dairy or lactose. Amazon's top egg protein supports muscle growth, cholesterol, and gut health.

Dec 02, 2025

TikTok Video
You need to try these coffee nootropic drinks!

Dec 02, 2025

TikTok Video
Get your holiday sugar cookie fix with this protein!

Dec 02, 2025

TikTok Video
BEST TIME OF THE YEAR

Dec 02, 2025

TikTok Video
THE BIGGEST PREWORKOUT?

Dec 02, 2025

TikTok Video
Ghost GAINZ is here!

Dec 02, 2025

TikTok Video
Would you try this?

Dec 02, 2025

Product News
Basic Supplements Whey has new variations:

Category: Whey Protein

Dec 01, 2025

YouTube Video
Unmatched INTRA: Vitargo + EAAs for a True Intra-Workout Stack

Dec 01, 2025

Blog Post
Shoden-R: Arjuna Natural's Award-Winning Ashwagandha Root Extract Breaks New Ground
Shoden-R wins Ingredient Idol at SupplySide Global 2025. Water-soluble ashwagandha extract works in beverages at just 60mg with 35% withanolide glycosides.

Dec 01, 2025