Sports Drinks
Provide carbohydrates, fluid, and electrolytes during longer or more demanding exercise. I trust them when an athlete needs to refuel and rehydrate at the same time — not as an everyday replacement for water.
View AIS ResearchSupplementsSupplements I Trust
Supplements I Trust
—and why.
The supplement industry is full of exaggerated promises, unnecessary ingredients, and expensive products that do very little. I prefer to focus on options supported by strong scientific evidence and use the Australian Institute of Sport's Group A Supplement Framework as one of my primary references.
Group A products have strong scientific evidence for use in specific situations when they are used with evidence-based protocols. That does not mean everyone needs them. Nutrition, sleep, training, hydration, and recovery should always come first.
Sports Gels
A compact source of quickly digested carbohydrates during endurance training or competition. Useful when eating regular food is impractical, but they should be tested during training before being used in an event.
View AIS ResearchSports Chews
Easily consumed carbohydrates in a softer, chewable form. They provide many of the same benefits as gels while letting you spread carbohydrate intake throughout a workout.
View AIS ResearchSports Bars
Portable carbohydrates and sometimes protein before, during, or after exercise. Choose a bar based on the situation rather than assuming every “fitness bar” is automatically healthy.
View AIS ResearchElectrolytes
Help replace sodium and other minerals lost through sweat. Most useful during prolonged exercise, heavy sweating, hot-weather training, or when someone has individually high sodium loss — not necessarily during every short workout.
View AIS ResearchProtein Supplements
A convenient way to meet protein needs when whole-food meals are unavailable or difficult to prepare. They are not superior to quality food, but they can make consistent nutrition much easier.
View AIS ResearchMixed Macronutrient Supplements
Meal-replacement drinks and mixed carbohydrate-protein products can provide convenient nutrition when appetite, time, or food access is limited. I view them as practical tools rather than permanent replacements for balanced meals.
View AIS ResearchCalcium
Supports bone health, muscle contraction, and normal nerve function. Prioritize food sources, with supplementation considered when dietary intake is consistently inadequate or a qualified healthcare professional recommends it.
View AIS ResearchFolate
Also called vitamin B9, supports cell division, DNA production, and red blood cell development. Supplementation is especially important around pregnancy but should otherwise be based on dietary needs and professional medical guidance.
View AIS ResearchIron
Essential for oxygen transport, energy production, cognitive function, and immune health. Iron should not be taken casually — testing and professional guidance matter because excessive iron can also be harmful.
View AIS ResearchVitamin D
Contributes to bone health, muscle function, and several other processes throughout the body. Supplementation may be valuable when bloodwork identifies low levels, particularly for people with limited sun exposure.
View AIS ResearchZinc
Supports immune function, normal metabolism, healing, and many cellular processes. Supplementation is most appropriate when intake is inadequate or a deficiency has been identified — not as an automatic high-dose daily supplement.
View AIS ResearchCreatine Monohydrate
One of the most thoroughly researched performance supplements available. It can support strength, power, high-intensity exercise performance, training quality, and increases in lean mass when combined with resistance training.
View AIS ResearchCaffeine
Can improve alertness, focus, endurance, and performance during many forms of exercise. More is not always better — timing, individual tolerance, anxiety, sleep, and total daily intake should all be considered.
View AIS ResearchBeta-Alanine
Can increase muscle carnosine, which helps buffer acidity during repeated high-intensity exercise. Most relevant for hard efforts lasting roughly one to several minutes and must be taken consistently over time rather than only before a workout.
View AIS ResearchDietary Nitrate and Beetroot Juice
Can increase nitric-oxide availability and may improve exercise efficiency and endurance performance in certain people and events. Beetroot juice is one of the most common ways to consume a standardized dose.
View AIS ResearchSodium Bicarbonate
Can improve the body's ability to buffer acidity during repeated or sustained high-intensity exercise. It can also cause significant stomach discomfort, so it should be tested carefully and used with an individualized protocol.
View AIS ResearchGlycerol
Can help the body retain additional fluid and may be useful during prolonged exercise in hot environments or when fluid access is limited. It is a specialized hydration tool rather than something most recreational exercisers need.
View AIS ResearchMy Approach
How I think about supplements.
I do not believe supplements should replace good nutrition, consistent training, quality sleep, or appropriate medical care. I recommend starting with the basics, identifying a specific reason for using a supplement, and selecting products that have transparent ingredients and reliable third-party testing.
Medical supplements should be discussed with a physician or registered dietitian, especially when medications, pregnancy, medical conditions, or diagnosed deficiencies are involved. Competitive athletes should also consider the risk of supplement contamination and choose appropriately batch-tested products.
Learn More
Read the full AIS framework.
AIS currently places these products into three separate Group A categories: sports foods, medical supplements, and performance supplements. Its page also provides practitioner fact sheets and athlete-friendly infographics for each product.