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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YouTube Video
MuscleSport Protein Whoopie: Gluten-Free Protein Snack With 20g Protein

Sep 25, 2025

Blog Post
Basic Beef ISO: Basic Supplements Goes Dairy-Free with Hydrolyzed Clear Beef Isolate
Basic Beef ISO delivers 27g hydrolyzed collagen protein per serving. Clear-mixing, dairy-free formula supports joints and connective tissue health.

Sep 25, 2025

Blog Post
How Solar Foods Turns Air Into Protein: The Revolutionary Technology Behind Solein®
Solar Foods produces Solein protein from air using microbes at Factory 01. This chemosynthesis process is 20x more efficient than photosynthesis.

Sep 25, 2025

TikTok Video
Are you going to try the new @GHOST LIFESTYLE bars? @Kaitlyn Kenna Smith

Sep 25, 2025

TikTok Video
Have you tried the clear whey from @AnimalPak ?

Sep 25, 2025

TikTok Video
Is @GHOST LIFESTYLE whey worth your money?

Sep 25, 2025

Product News
Musclesport Lean Whey has new variations:

1 Lb. - Nana's Banana Cream Pie

Category: Whey Protein Isolate

Sep 25, 2025

Product News
GHOST Whey Protein has new variations:

2 Lbs. - Count Chocula

Category: Whey Protein

Sep 25, 2025

Product News
PEScience Vegan Select Protein has new variations:

25 Servings - Variety Pack

Category: Vegan Protein Powder

Sep 24, 2025

YouTube Video
COFFEE EVOLVED! Functional Coffee Can BREW SHOCKALAKA | PricePlow Podcast Episode 182

Sep 24, 2025

YouTube Video
The Most Expensive Spice in the World: Saffron for Mood, Appetite, and More

Sep 24, 2025

Blog Post
Brew Shockalaka - The Zero Sugar Nootropic Coffee Revolution | Episode #182
Max Fairchild, Chuck Letchman & Daniel Pierce discuss Brew Shockalaka's zero-sugar nootropic coffee revolution on PricePlow Podcast #182

Sep 24, 2025

Blog Post
LiposoMax® Glutathione: Taking the Master Antioxidant to the MAX
LiposoMax® Glutathione shows 2X faster cellular uptake with pharmaceutical-grade liposomal technology from ONE Innovation Labs.

Sep 24, 2025

TikTok Video
@GHOST LIFESTYLE fall flavors are here!

Sep 24, 2025

Blog Post
GHOST Fall 2025 Cranberry Duo: Welch's Grape-Cran BCAA & Cranberry Greens
GHOST drops two fall cranberry flavors. BCAA x Welch's Grape-Cran collaboration and seasonal Greens Cranberry for autumn training support.

Sep 24, 2025

Product News
Jocko Fuel MOLK Protein Powder has new variations:

1.48 Lbs. - Vanilla Milkshake

Category: Protein Powder

Sep 24, 2025

TikTok Video
Have you tried the @BuckedUp protein soda? Taken from our recent podcast with @Buckedupceo

Sep 24, 2025

TikTok Video
Would up try these @MuscleSport®️ protein whoopies?

Sep 24, 2025

TikTok Video
Have you ever seen where your supplements are made? #supplements #manufacturing #capsules

Sep 23, 2025

YouTube Video
PLT Health Solutions Pre-Workout Formula? | Formulator’s Corner #19 Breakdown

Sep 23, 2025

TikTok Video
The most expensive spice in the world

Sep 22, 2025

YouTube Video
Basic PRE Club Mix - Glittery Pre-Workout That Tastes Like Nightclub Mocktails

Sep 22, 2025

YouTube Video
GHOST® Whey x Count Chocula® | Real Monster Marshmallows in Protein Powder!

Sep 22, 2025

Blog Post
Formulator's Corner #21: A Mood-Boosting PLT Health Fat Burner That Attacks Appetite
We formulated a hypothetical PLT fat burner featuring mood support, natural appetite control, and crash-free energy in Formulator's Corner #20.

Sep 22, 2025

YouTube Video
Alani Nu Witch’s Brew 2025 vs 2024 Taste Test | Is the Flavor Different?

Sep 22, 2025

TikTok Video
Have you tried the new @BuckedUp Black Ant yet? #buckedup #preworkout #supplements #fitness #strength

Sep 22, 2025

TikTok Video
@Basic Supplements put GLITTER in a preworkout? Would you try this? #preworkout #fitness #supplements

Sep 22, 2025

TikTok Video
Have you ever bough tried @fitbutters ? We’re a little obsessed… #fitbutters #pumpkinpie...

Sep 22, 2025

TikTok Video
Have you tried the @Alani Nutrition witches brew? #alaninu #witchesbrew #energydrink

Sep 20, 2025

YouTube Video
Glanbia Nutritionals Better-for-You Snack Setup: BarPro, Crunchies & Functional Bioactives

Sep 19, 2025

YouTube Video
Ghost BCAA Welch’s Grape Cranberry + New Greens Flavor | Fall 2025 Launch

Sep 19, 2025

Blog Post
MegaNatural-BP: The Sustainable Story Behind California's Premium Grape Seed Extract
MegaNatural-BP grape seed extract now features third-party validated sustainability practices from 90 years of GALLO environmental stewardship in California.

Sep 19, 2025

Blog Post
GHOST® Whey x Count Chocula®: The Seasonal Collab We've All Been Waiting For
GHOST Whey x Count Chocula features real Monster Marshmallows mixed into protein powder. Get 25g protein with authentic chocolate vampire cereal flavor.

Sep 19, 2025

TikTok Video
Have you ever wondered how protein bars and snacks get their function with less calories?...

Sep 19, 2025

TikTok Video
NEW @GHOST LIFESTYLE WHEY COLLAB WITH COUNT CHOCULA #protein #whey #cereal #chocolate

Sep 19, 2025

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

Categories: Energy Drinks, Pre Workout Drinks

Sep 19, 2025

Product News
Bucked Up Black Ant has new variations:

Category: Pre Workout Supplements

Sep 19, 2025

TikTok Video
@BuckedUp new BLACK ANT pre workout is here…will you be checking it out? Full dose of #creatine...

Sep 19, 2025

Product News
Musclesport Lean Whey has new variations:

1 Lb. - Fluffer Nutter

Category: Whey Protein Isolate

Sep 18, 2025

YouTube Video
BUCKED UP FOUNDERS TELL ALL | Ryan and Jeff Gardner PricePlow Podcast Episode 181

Sep 18, 2025

YouTube Video
Core Nutritionals Transformers Starscream: Here's What You Need to Know

Sep 18, 2025

Blog Post
Bucked Up Twin Co-Founders Ryan and Jeff Gardner on Their Billion-or-Bust Supplement Journey | Episode #181
Billion or Bust: Bucked Up twin co-founders Ryan & Jeff Gardner discuss supplement industry success and the Black Ant pre-workout on PricePlow Podcast

Sep 18, 2025

TikTok Video
Would you turns manufacturer like Veritacor to learn more about #supplement manufacturing? Let...

Sep 18, 2025

TikTok Video
@GHOST LIFESTYLE is popping off! From new BCAA flavors to new greens, we’re wondering if this...

Sep 18, 2025

Blog Post
Core Nutritionals Transformers Starscream Edition: Treacherous Gains Await
Core Nutritionals Starscream Transformers collection includes Energon Pre-Workout, Allspark Hydration + EAA, and Protron Protein Blend supplements for training.

Sep 18, 2025

TikTok Video
This pre-workout has BLACK ANTS in it and the research is actually insane. Shop now before it...

Sep 18, 2025

Product News
Musclesport Lean Whey has new variations:

1 Lb. - Irish Cookie Shake

Category: Whey Protein Isolate

Sep 18, 2025

TikTok Video
@core.nutritionals x @transformersofficial Here’s what you need to know. #crushlt...

Sep 16, 2025

YouTube Video
Bucked Up Black Ant Pre-Workout: Creatine + Black Ant Extract for Strength Gains

Sep 16, 2025

Blog Post
Bucked Up Black Ant: Strength You Can Feel with the Power of ANTS
Bucked Up breaks their own rule with Black Ant pre-workout featuring ancient black ant extract and research-backed strength ingredients for serious gains.

Sep 16, 2025

Product News
Bucked Up Black Ant was created.
Category: Pre Workout Supplements

Sep 15, 2025

YouTube Video
Inside Bucked Up: Creating Their NEW Pre-Workout! (Utah Vlog)

Sep 15, 2025

Blog Post
Nootropics Depot Tribugen: A Tribulus Supplement That Actually Works
Nootropics Depot Tribugen solves traditional Tribulus problems with a 5-ingredient stack delivering smooth motivation and energy without harsh stimulation.

Sep 14, 2025

YouTube Video
Unmatched Supps BH2K: CreGAAtine Technology & Natural Pre-Workout Formula

Sep 14, 2025

Blog Post
Animal's Protein Powder Arsenal: Finding Your Perfect Match From 4 Premium Options
Animal's complete protein lineup includes budget 100% Whey, refreshing Clear Whey Isolate, premium Loaded Whey, and whole food Meal options

Sep 14, 2025

TikTok Video
What you need to know about BH2K from @unmatchedsupps #supplements #preworkout #fitness

Sep 13, 2025

YouTube Video
Saquon Barkley Partners with C4 Sport | NSF Certified + Exclusive Bundle Deal

Sep 13, 2025

Blog Post
Build Your Own Setria for Sport Stack with Unmatched Supps
Learn how Unmatched Supps created an elegant solution to build your own Setria for Sport stacks using products you may already be taking.

Sep 13, 2025

Product News
Musclesport Lean Whey has new variations:

Category: Whey Protein Isolate

Sep 13, 2025

TikTok Video
@saquon and @c4energy are writing the playbook on activating partnerships with well known athletes

Sep 12, 2025

YouTube Video
Ultra Focus Pouches: The Nicotine-Free Alternative That Actually Works for Cognitive Enhancement

Sep 12, 2025

Blog Post
Formulator's Corner #20: Menopause Brain Fog Formula - Memo-Q Meets Functional Chocolate
Formulator's Corner #20 examines a hypothetical Memo-Q chocolate designed to support cognitive function and brain fog during menopause.

Sep 12, 2025

TikTok Video
Addictive nicotine pouches? No… @Ultra Pouches for productivity and convenience. #nicotine...

Sep 12, 2025

Product News
Musclesport Lean Whey has new variations:

1 Lb. - Maple Bacon Doughnuts

Category: Whey Protein Isolate

Sep 12, 2025

Product News
PEScience Select Smart Mass has new variations:

1 Serving - Gourmet Vanilla

Category: Weight Gainers

Sep 12, 2025

TikTok Video
Why major supplement brands choose PureWay-C over regular vitamin C. #oneinnovationlabs...

Sep 11, 2025

Blog Post
NNB Nutrition's Longevity Platform: Extending Your Youth Span with Science-Backed Ingredients
NNB Nutrition's Longevity Platform targets youth span with four science-backed ingredients for cellular recycling, energy restoration, and anti-aging benefits.

Sep 11, 2025

TikTok Video
#creatine is officially everywhere! Lifeway is launching muscle mates with 5g creatine. The more...

Sep 11, 2025

Blog Post
C4 Sport Partners with Saquon Barkley, Bringing NSF Certified Pre-Workouts to a Larger Audience
Saquon Barkley joins C4 Sport as brand athlete partner. The NSF Certified for Sport pre-workout provides clean, tested supplements for competitive athletes.

Sep 11, 2025

TikTok Video
3 Reasons Why I Would Use @core.nutritionals Lifeline Series #supplements #longevity #health

Sep 10, 2025

YouTube Video
GHOST x Sour Strips Rainbow 2025: Legend V4, Clear Whey, BCAA, Energy Get the Sour Treatment

Sep 10, 2025

YouTube Video
How Lactoferrin Boosts Sports Performance | Helaina effera Explained

Sep 10, 2025

Blog Post
Formulator's Corner #19: The Ultimate PLT Health Pre-Workout
Tired of crashing pre-workouts? We designed the ultimate PLT Health pre-workout with extended caffeine and muscle acceleration in Formulator's Corner #19.

Sep 10, 2025