The best supplements for athletes include creatine, magnesium glycinate, BCAAs, beetroot, and adaptogens like ashwagandha. These support strength, endurance, recovery, and hormone balance, without overload or gimmicks. Always match supplements to the training phase and biological needs.

Let’s make it easy for you. Here’s a TL;DR list of the six best supplements for athletes (That you can take together)

1. Creatine – Enhances strength and short-burst power by regenerating ATP during high-intensity exercise. A low-dose daily (3–5g) builds muscle volume and performance over time without overstimulation.

2. Magnesium Glycinate – Supports deep sleep, reduces cramps, and aids muscle recovery. Unlike magnesium citrate, it’s gentle on digestion and crucial for training recovery and hormonal balance.

3. BCAAs – Ideal for fasted training or long endurance sessions. They preserve lean muscle, reduce soreness, and work especially well when whole meals or protein shakes aren’t convenient.

4. Beetroot Extract – Boosts endurance by increasing nitric oxide levels and improving oxygen delivery to muscles. Best taken 2–3 hours pre-workout for long runs, cycling, or circuit training.

5. Ashwagandha – This adaptogen lowers cortisol, balances stress, and supports hormone health, especially during intense training phases. It also indirectly boosts recovery and energy regulation.

6. Youthful Cleanse – A gentle detox that improves digestion and nutrient absorption. Helps ensure your other supplements are actually utilized, not wasted due to poor gut health.

In this athlete-focused guide, we break down:

• Which supplements are worth your time (and which are not)

• How to optimize recovery, not  push performance

• Why nutrient absorption and gut health are critical for  gains

• How to stack smarter with tools like Youthful Cleanse™ and Cider Max, designed to fuel clean energy, digestion, and recovery, without dependency

Whether you’re a strength athlete, endurance runner, or trying to train without crashing your system, this is your blueprint for results that last.

Let’s dig in, because smart athletes don’t guess. They fuel with purpose.

Why Supplements Matter for Athletes Today

Today, we understand that targeted nutrients can make or break an athlete’s performance, not just in the gym, but also in how they sleep, recover, and feel day-to-day. And while I’ll always advocate for a whole-foods-first approach, the truth is that food alone does not suffice anymore, especially when you’re pushing your body to its limits.

Modern agriculture has altered the nutritional density of the food we eat. Combine that with intense training schedules, stress, and less-than-perfect sleep, and you're looking at some gaps that food can't always fill. Supplements, when done right, bridge those gaps with precision.

They start stacking everything with a “more is better” mindset. More powders, more pills, more promises. And before long, they’re feeling more bloated than energized. Over-supplementation is an issue, I see it all the time. If you're waking up groggy, feeling weird but tired, or your gut feels off, it’s not  “training fatigue.” It could be your stack working against you.

How do I know if a supplement is messing with my hormones?

You’re already ahead of most. That question alone tells me you’re tuned in to your body. Hormones are sensitive. It does not take much to throw them off, especially when you're layering in trendy boosters with murky ingredients or proprietary blends that dodge transparency.

That’s why we build everything with clarity and care. You won’t find gimmicks or testosterone traps in our lineup. Instead, you’ll see foundational products like Youthful Cleans, which support better digestion so you absorb what you're taking. 

Because what’s the point of a supplement if your body can’t use it?

Supplementation about maxing out every capsule in the cabinet; it’s about choosing the few that truly help your body function, recover, and grow. That’s the mindset we lead with.

Performance Boosting Supplements That Work

When it comes to boosting performance, most athletes want fast results, but that usually leads them down the path of overpromising formulas and underwhelming outcomes. In my experience, the best supplements are not flashy. 

Creatine, The MVP for Strength and Muscle Volume

Creatine earns its spot at the top because it’s one of the most studied and trusted supplements for athletes looking to build strength and power. It helps regenerate ATP, your muscles’ energy currency, during high-intensity, short-duration efforts like sprinting or weightlifting.

I recommend sticking to a consistent low-dose regimen (around 3, 5 grams per day) rather than “loading” unless you’re under the guidance of a sports nutritionist. It’s also worth noting that creatine does not work for everyone. Some people don’t respond to it the same way, and that’s okay. No supplement should be viewed as a one-size-fits-all solution.

Beta Alanine, Fueling Explosive Bursts

Beta-alanine is another staple for athletes in the explosive performance category. It helps buffer lactic acid buildup, which means you can push harder in those final reps or during back-to-back sprints.

One thing to watch for: those tingles. If you feel a skin prickling sensation after taking beta-alanine, that’s normal; it’s called paresthesia. Beta-alanine will usually produce this effect temporarily, while knockoff blends might not do much at all (except empty your wallet).

Caffeine, Energy with a Catch

There’s no denying that caffeine can enhance endurance, focus, and perceived exertion. A properly timed dose before a workout can absolutely help you push further. But this is where we need to be careful. Too much caffeine, especially when layered across pre-workout workouts, energy drinks, and fat burners, can lead to adrenal fatigue, sleep disruption, and, in some cases, dependency.

How do I avoid dependency on caffeine supplements? 

I’ve worked with athletes who couldn’t train without their morning stim, and that’s a red flag. The goal is to chase energy from a can; it’s to build sustainable performance from within.

That’s why I’m proud of what we’ve built with Cider Max, a metabolic support option that skips the stimulants entirely. It’s powered by apple cider vinegar and formulated to energize without the crash, helping athletes stay sharp without overstimulating their system.

Ultimately, performance supplements should support your body, not control it. Smart stacking, smart timing, and a deeper understanding of what your body responds to, that’s where the gains happen.

Recovery: What to Take After Training

If there’s one thing I’ve learned from years of working with athletes, it’s this: training breaks you down, recovery builds you back up. Yet recovery is often the most overlooked part of any routine. It’s not about what you do after a workout; it’s about what you give your body to repair, rebuild, and come back stronger the next day.

BCAAs & Protein, The Muscle Repair Duo

You’ll find endless debate about what’s better post workout, whey isolate or BCAA blends. 

The truth? 

It depends on what your body needs and when you’re taking it.

Whey isolate is a fast-absorbing complete protein, ideal if you’re finishing a heavy lift session and haven’t eaten in hours. BCAAs (branched chain amino acids) are more targeted, great for preserving muscle during fasted workouts or long endurance training when protein shakes are not practical.

But not all BCAA powders are created equal. I’ve seen plenty of “gym bro” brands cut corners with artificial sweeteners, mystery flavorings, or imbalanced ratios. They promise muscle repair but leave athletes bloated, jittery, or flat out under-recovered. If you're using them, check the label. If it looks like a chemistry experiment, it’s probably not helping your body recover the way it should.

Magnesium,The Sleep and Muscle Recovery Hero

Magnesium is one of those minerals that most athletes overlook, until they can’t sleep, their muscles start cramping, or they wake up sore, no matter what they do.

Magnesium glycinate is my go-to. It’s easy on the stomach and supports deep sleep, the kind where recovery happens. Magnesium citrate, on the other hand, tends to act more like a laxative. 

Why do I feel more bloated when I take magnesium?

If that sounds familiar, you’re not imagining it. Some formulations create more digestive stress than support. That’s why ingredient quality matters, especially for athletes who already put their systems under strain. If you’re shopping for magnesium, look for clean formulations without additives. Gut-friendly, no fillers. 

Tart Cherry & Ashwagandha, Underrated Recovery Boosters

Recovery about muscles it’s also about inflammation, stress hormones, and how your joints feel in between sessions. That’s where tart cherries and ashwagandha quietly outperform their flashy supplement cousins.

Tart cherry extract has natural anti-inflammatory compounds that can reduce soreness and joint pain. I’ve used it myself during heavy cycles, and the difference in how my knees felt the next morning was noticeable.

Ashwagandha, on the other hand, is an adaptogen, meaning it helps your body adapt to stress. For athletes, that stress is physical. It’s the hormonal response to training. Cortisol spikes after workouts, and if it stays elevated too long, your gains suffer. Ashwagandha can help keep those levels in check, especially when training volume ramps up.

Recovery is a whole point of training. You break down, then rebuild. But if you’re not fueling that rebuild properly, all the effort you’re putting in? You’re leaving results on the table. That’s where smart recovery support, rooted in clean ingredients, can make all the difference.

Endurance Support: Supplements That Go the Distance

Endurance training demands other than grit; it demands smart fuel. If you’re logging long miles, grinding through circuits, or clocking hours on the bike or trail, your body’s energy systems operate differently. You’re not chasing short bursts of power; you’re optimizing oxygen delivery, muscular efficiency, and recovery between efforts. And that requires a different supplement strategy, one built for staying power.

Beet Juice & Nitrates, Natural Oxygen Enhancers

If you’ve never tried beet juice before a long run or ride, you might be missing out. Beetroot is rich in dietary nitrates, which the body converts to nitric oxide. This process helps widen blood vessels and improve oxygen delivery, meaning your muscles get more of what they need to keep moving efficiently.

It’s not going to make you Usain Bolt, but for endurance athletes, it’s an edge. Timing matters, though. Most studies show that drinking beet juice 2- 3 hours before training yields the best results. Don’t expect miracles from a quick shot 10 minutes before your session.

Iron & Vitamin B12, The Fatigue Fighters

Iron and B12 deficiencies are among the most common and most misunderstood causes of unexplained fatigue in athletes, especially women and anyone following a plant-based diet. If you're training consistently and still feel sluggish, low iron could be the silent culprit.

That said, don’t start popping iron pills blindly. It’s smart to get a full iron panel and B12 test first. Too much iron can be as harmful as too little. But if your levels are low, supplementing correctly can lead to huge changes in how you feel mid-run or post-workout.

This is where recovery supplements like Youthful Cleanse come in quietly but powerfully. Clearing digestive buildup can improve nutrient absorption, helping your body make better use of the iron and B12 you’re already getting from food or supplements.

CoQ10,  For Cardiovascular Power

Coenzyme Q10 (CoQ10) is one of those supplements that lives in a gray area. Some swear by it for cardiovascular endurance and energy support, while others call it overhyped. The city? It depends on your age, baseline levels, and training volume.

CoQ10 is an antioxidant that helps with mitochondrial energy production, especially in the heart. That’s a big deal for endurance athletes, where oxygen efficiency and cardiac output are everything. If you’re over 35, or if you’re feeling winded more often than usual, it could be worth exploring.

Still, this is a “take it and feel superhuman” pill. It works best in the background, supporting your system over time, not giving you a jolt like caffeine. The key is consistency and choosing a high-quality source.

Endurance supplements don’t need to be flashy. They need to work with your physiology, support efficient energy production, and mostly keep you in the game longer, not faster. That’s the kind of performance that lasts.

Supplements That Support Total Body Wellness

Most performance guides stop at protein, caffeine, and muscle gain, but that’s a short-sighted view. Athletic performance is about total body wellness. If your digestion is off, your hormones are misfiring, or your metabolism is out of sync, no amount of creatine or BCAAs will fix the foundation. That’s why smart athletes are now turning to gut health and metabolic support as part of their core supplement routine.

Detox and Gut Health for Better Absorption

Here’s something most people miss: your gut about digestion, it’s about absorption. You can take the cleanest, most science-backed supplements on the planet, but if your gut is sluggish or inflamed, your body won’t get what it needs.

That’s why we created Youthful Cleanse, a gentle yet effective detox designed to flush out buildup, support healthy bowel movements, and reset your system for better nutrient uptake. When your gut is clean and functioning smoothly, your entire supplement stack becomes more effective. You're no longer taking magnesium, protein, or iron; you’re actually using it.

A clean gut can also enhance focus, reduce bloating, and shorten recovery time. But few athletes prioritize it until they’re dealing with discomfort or performance plateaus. 

Do pre-workout supplements mess with gut health long-term?

Yes, especially the ones packed with stimulants and synthetic fillers.

Gut health is the silent bottleneck in athletic performance. Overlook it, and you’ll constantly be working harder than you need to for smaller gains.

Apple Cider Vinegar (Cider Max), A Metabolic Ally

Cider Max is one of those products that surprises people. They expect the vinegar burn or the usual “health tonic” story. But what they get is a non-caffeinated, metabolism-friendly way to support energy, appetite control, and blood sugar regulation, all with clean, natural ingredients.

For athletes in training cycles, managing glucose and insulin sensitivity can impact everything from energy levels to fat storage and muscle fuel. Cider Max helps smooth out those spikes and crashes, offering a steady foundation rather than a rollercoaster.

It’s a smart addition to any athlete’s supplement plan, especially for those who want performance without dependency on stimulants. The focus here is on explosive power. It’s about metabolic balance, clean energy, and sustainable performance. That’s what total body wellness is about.

Supplements Tailored to Gender and Life Stage

Athletic needs shift, not with your training goals, but with your biology. Age, hormones, and gender specific demands all play a role in how your body performs, recovers, and adapts. Yet most supplement advice still treats everyone like a 25-year-old male sprinter. It’s time to go deeper.

Female Athletes, Support Beyond Iron

Iron is critical, no doubt. But it’s the beginning. For women, especially those training through hormonal fluctuations, PMS, or perimenopause, the conversation needs to expand.

Training hard while your hormones shift can leave you more fatigued, inflamed, and emotionally taxed than any workout plan anticipates. That’s why support needs to be multifaceted: think magnesium for mood regulation, adaptogens like ashwagandha to buffer stress, and digestive support like Youthful Cleans to keep nutrient absorption strong.

Are there any supplements that support training during perimenopause?

Absolutely. You won’t find them in most traditional “fitness” formulas. Instead, look to hormone-aware formulations, those that gently support balance, not brute force performance. The goal is to out-train your cycle; it’s to train in sync with it.

Male Athletes, What to Know About Testosterone Myths

For guys, the supplement world pushes a different pressure point: testosterone. It’s everywhere: boost this, elevate that, reclaim your manhood in 30 days. But let me level with you: most of those testosterone boosters? They’re smoke and mirrors.

Unproven testosterone supplements can do more harm than good, especially when stacked without understanding how they interact with your natural hormone rhythms..

DHEA is a bit more nuanced. It’s a hormone precursor, meaning your body can convert it into testosterone or estrogen depending on what it needs. Used carefully and at the right dose, it can support energy and recovery in older male athletes. But timing matters, and so does your baseline.

Can I take DHEA if I’m not working out every day?

Technically, yes, but the better question is: Should you? Without consistent training stress or bloodwork to guide you, adding a hormone-like supplement can throw things off balance instead of bringing them back in line.

When it comes to gender based supplementation, there’s no magic bullet. But there is wisdom in listening to your body, understanding its phases, and supporting it with supplements that respect your biology, not override it.

Helpful Resource -> Is 50mg of DHEA Safe

Choosing the Right Stack for Your Training Goals

Your stack should serve your training, not overwhelm it. One of the biggest mistakes I see? Athletes are grabbing five to seven products that all promise results but end up clashing or overloading the body.

The truth is, your stack should shift based on your goals and your body’s current season.

Strength vs. Endurance vs. Recovery

If you’re chasing strength, your priorities are muscle growth, ATP regeneration, and protein synthesis. This means creatine, high-quality protein, and maybe a bit of beta-alanine or magnesium for recovery between lifts.

For endurance, it's a different beast. Here you're looking at oxygen efficiency, joint protection, and blood flow. That’s where beetroot, iron, and nitric oxide boosters come into play.

When your focus is recovery, it’s about reducing inflammation, improving sleep, and resetting your gut. And that brings up a great question I often get: “What’s the best supplement stack for recovery and sleep?” My go-to trio looks like this:

• Magnesium glycinate for muscle relaxation and deep sleep

• Ashwagandha to lower cortisol and quiet the nervous system

• A gentle cleanse like Youthful Cleanse to clear waste and improve nutrient absorption post-training.

Stack smart, not heavy. You don’t need to throw the whole supplement aisle at your body to get results.

Quality Over Quantity

There’s a big difference between having a well-rounded stack and playing ingredient roulette. Better, it’s more.

The supplement world is flooded with powders that look impressive on the label but cut corners in sourcing, testing, and formulation. If you’re layering five different scoops every day and wondering why your stomach feels like a blender, it might be time to simplify.

Look for products that are third-party tested, ideally with strong Amazon reviews that reflect world use. Avoid proprietary blends that hide dosages, and opt for short-term protocols when your body needs a reset, like our 14-day cleanse, which works with your natural rhythm rather than fighting it.

When in doubt, stack light, stay consistent, and give your body room to breathe. Sometimes, subtraction is the most powerful addition you can make.

What Doctors and Coaches Recommend

If there’s one lesson I’ve taken from sitting across from elite coaches and sports doctors over the years, it’s this: the best supplement plan is simple, personalized, and evidence-based. You don’t need to chase every new capsule on the market to perform well; you need the right few that consistently move the needle.

Ask any qualified practitioner what tops their list, and you’ll hear the same core players come up:

• Creatine: Backed by decades of solid research for strength and muscle growth.

• Magnesium: Crucial for sleep, muscle recovery, and nervous system health, especially magnesium glycinate.

• Vitamin D: A non-negotiable for immune function, bone strength, and mood, particularly if you train indoors or live in low sunlight areas.

What would they not recommend? 

Stacking unverified pills because your gym buddy swears by them or a TikTok video promised six-pack abs in 30 days. That’s how hormonal imbalances start, overloading your body with supplements it didn’t ask for, then wondering why your sleep, libido, or energy tanks.

If your fatigue, mood, or recovery feels off despite clean eating and smart training, it’s time to hit pause, not the supplement shelf. See a dietitian. Run blood work. Get data, not guesses.

We built to fill gaps, not imaginary ones. Whether it’s supporting your gut with Youthful Cleanse or offering stimulant-free metabolic balance through Cider Max, every product is designed to work with your system, not override it.

Doctors and coaches agree: a solid foundation beats flashy fads every time. When in doubt, go back to the basics and build from there.

A Smarter, Safer Way to Supplement

At the end of the day, supplements should support your training, not replace it, overwhelm it, or complicate it. One of the smartest lessons I’ve learned over the years? Less is often more. Like you wouldn’t train the same muscle group every day, you shouldn’t run your body nonstop on a cocktail of powders and pills.

Cycle your supplements like you cycle your workouts. Give your body time to reset, absorb, and respond. And always factor in the lifestyle variables most people ignore, how’s your sleep? Your digestion? Your ability to actually absorb what you’re putting in?

That’s where foundational tools like Youthful Cleanse come in. It’s not about flashy promises. It’s about clearing out what doesn't serve you and giving your system a clean slate. For many athletes I’ve worked with, that’s been the quiet game changer, resetting digestion, improving nutrient uptake, and finally getting the full value from their supplement stack.

The smarter path about loading up it’s about tuning in. Listen to your body. Train hard, recover harder, and choose supplements that make sense for your goals, not someone else’s marketing plan.

Stay sharp, stay grounded, and always lead with what your body needs to thrive.