What supplements should athletes take?

Needs vary by sport, goals, and diet. Commonly researched options include creatine (strength and power), caffeine (endurance and focus), beta-alanine (high-intensity efforts), and protein or BCAAs when dietary protein is insufficient. Omega-3 and vitamin D may support recovery and general health. Evidence is strongest for creatine and caffeine when used appropriately. No supplement replaces training, sleep, or nutrition. Athletes should avoid banned substances and choose third-party tested products. A sports dietitian or doctor can provide personalized advice. This is educational only; not medical advice.