What the sports nutrition guidelines say about sports supplements
Thomas Solomon, PhD.
Updated onReading time approx 7 minutes (1400 words).
Position stands and consensus statements are written by a panel of experts (typically more than 10) chosen by the issuing society to grade the quality of evidence on a particular topic. A position stand is a detailed policy recommendation published by a society that describes a course of action for practice. A consensus statement is a collective opinion of a society’s opinion that is used to develop evidence-based guidelines.
These types of documents are typically peer-reviewed by several folks and go through several revisions before being published. Unlike experimental studies, a position stands and consensus statements represent an opinion, but a good position/consensus document will use evidence from high-quality, large-scale, randomised controlled trials and, ideally, systematic reviews and meta-analyses, and then discuss the evidence in the context of practice.
Several sports supplement-related position stands and consensus statements have been published by reputable societies and governing bodies, such as the American College of Sports Medicine (ACSM), the International Olympic Committee (IOC), and the International Society for Sports Nutrition (ISSN):
ACSM: Nutrition and Athletic Performance position statement. Travis Thomas, Kelly Erdman, & Louise Burke. Med Sci Sports Exerc (2016)
IOC: Consensus statement: dietary supplements and the high-performance athlete. Ron Maughan and colleagues. Br J SportsMed (2018)
ISSN: Exercise & sports nutrition position statement. Chad Kerksick and colleagues. J Int Soc Sports Nutr (2018). The ISSN have also published individual position statements on the use of caffeine, creatine, beta-alanine, and HMB (β-hydroxy β-methylbutyrate).
Which supplements do the sports nutrition guidelines say have a beneficial effect on performance?
ACSM says that creatine (for very short-duration high-intensity efforts), caffeine (to reduce perception of fatigue and maintain power for longer), sodium bicarbonate (for short-duration high-intensity efforts), beta-alanine (for short-duration high-intensity efforts), and nitrate (for medium-duration endurance performance) are likely to have a beneficial effect on performance.
ISSN says that HMB, creatine monohydrate, essential amino acids (EAA), and protein are likely to be beneficial for muscle building, and that beta-alanine, caffeine, creatine monohydrate, sodium bicarbonate, and sodium phosphate are likely to be beneficial for performance.
IOC says that creatine, caffeine, sodium bicarbonate, beta-alanine, and nitrate are likely to be beneficial to performance (a veritable replica of ACSM’s guidelines). The IOC also published a flow chart (see Figures 2 and 3 in the IOC consensus statement) to help inform decisions about using sports supplements while reducing the risk of an anti-doping rule violation.
With that knowledge, always remember that supplements do not make athletes and do not replace training; they're just the icing on a very well-baked cake. Before reaching for pills and potions, optimise your training load and dial in your sleep, nutrition, and rest.
Strengthen the fight for clean sport
Remember: You are the only person responsible for what goes in your body! Ignorance is not an excuse! Stay educated. Be informed.
Consult WADA’s prohibited list, cross-check your meds against the Global DRO drug reference list, and only choose supplements that have been tested by an independent body (e.g., Informed Sport or LabDoor).
Photo of pyramid by Eugene Tkachenko on Unsplash
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Who is Thomas Solomon?
My knowledge has been honed following 20+ years of running, cycling, hiking, cross-country skiing, lifting, and climbing, 15+ years of academic research at world-leading universities and hospitals, and 10+ years advising and coaching in athletic performance and lifestyle change.
I have a BSc in Biochemistry, a PhD in Exercise Science, and over 90 peer-reviewed publications in medical journals.
I'm also an ACSM-certified Exercise Physiologist (ACSM-EP), an ACSM-certified Personal Trainer (ACSM-CPT), a VDOT-certified Distance Running Coach, and a UKVRN Registered Nutritionist (RNutr).
Since 2002, I’ve conducted biomedical research in exercise and nutrition and have taught and led university courses in exercise physiology, nutrition, biochemistry, and molecular medicine.
And, with my personal experience of competing on the track (800m to 10,000m), the road (5 k to marathon), on the trails, and in the mountains, by foot, bicycle, cross-country ski, and during obstacle course races (OCR), I deeply understand what it's like to train and compete — I've been there, done it, and gotten sweat, mud, and tears on my t-shirt.
Disclaimer: I occasionally mention brands and products, but it is important to know that I don't sell recovery products, supplements, or ad space, and I'm not affiliated with / sponsored by / an ambassador for / receiving advertisement royalties from any brands. I have conducted biomedical research for which I’ve received research money from publicly-funded national research councils and medical charities, and also from private companies, including Novo Nordisk Foundation, AstraZeneca, Amylin, the A.P. Møller Foundation, and the Augustinus Foundation. I’ve also consulted for Boost Treadmills and Gu Energy on R&D grant applications, and I provide research and scientific writing services for Examine.com. Some of my articles contain links to information provided by Examine.com but I do not receive any royalties or bonuses from those links. Importantly, none of the companies described above have had any control over the research design, data analysis, or publication outcomes of my work. I research and write my content using state-of-the-art, consensus, peer reviewed, and published scientific evidence combined with my empirical evidence observed in practice and feedback from athletes. My advice is, and always will be, based on my own views and opinions shaped by the scientific evidence available. The information I provide is not medical advice. Before making any changes to your habits of daily living based on any information I provide, always ensure it is safe for you to do so and consult your doctor if you are unsure.
