The Top 10 Most Popular Sports Nutrition Supplements

Sports nutrition is expanding rapidly, with products like proteins, energy gels, and supplements—once primarily used by bodybuilders and athletes—now embraced by the general population. Reflecting this growth, the global sports nutrition market was valued at $45.3 billion in 2023 and is projected to reach $86 billion by 2032, according to a report by Market.us.

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Creatine 

Creatine monohydrate is the most popular sports nutrition supplement on the market today. It is the single best-selling workout supplement of all time and has more published human studies showing its safety and efficacy than any other supplement in history.

Widespread attention was drawn to creatine in the early ’90s when Linford Christie used it during his training and subsequently won the 100m gold medal at the 1992 Barcelona Olympics. It has since become a key supplement for athletes involved in high-intensity sports that demand quick and explosive movements.

• Creatine enhances physical performance in sport
• A daily intake of 3000mg has been shown to increase muscle strength, power output and speed
• By altering various cellular pathways, creatine promotes new muscle growth, including the increased production of proteins that form muscle fibres 
• When taken during a workout, it elevates water content in muscles, leading to increased muscle size

Proteins

When it comes to building and preserving muscle mass, protein is one of the most important and popular sports nutrition supplements in the world. Regular consumption of protein, particularly in the ‘anabolic window’ immediately following exercise, contributes to the significant growth and repair of muscle fibres.

The average person requires approximately 0.8g of protein per kg of body weight every day. However, this requirement is larger for those who regularly take part in endurance training (approx. 1.2g/kg) or strength training (approx. 2g/kg).

Supplement Factory’s white label Whey Protein products can be purchased here.

Vegan Proteins

Soy protein is the most common plant-based protein, largely because its amino acid profile closely resembles that of milk-based proteins. As a complete protein, it provides all the essential amino acids and can contain up to 90% protein. Derived from soybeans, it also offers a substantial amount of fibre and is naturally rich in vitamins and minerals.

Other plant-based protein powders include pea, rice, hemp and quinoa – all of which have their own unique flavour, texture, amino acid profile and price tag. While providing a vegan-friendly option, most plant-based proteins from a single source are typically incomplete proteins. However, some plants can be blended together to ensure the finished product is classed as ‘complete’.

To maintain a complete protein profile, blending two or more types of plant proteins together can create a fantastic vegan-friendly product that has the same, if not more protein content as whey protein without any negative symptoms associated with whey protein such as bloating and gas.

Omega 3

Known for their substantial benefits to both the body and brain, omega-3 fatty acids have become a popular and essential choice in sports nutrition.

Omega-3s come in three types: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). The long-chain fatty acids, EPA and DHA, are found in fish, fish oil supplements, and algae extract, while the short-chain form, ALA, is found in plant sources like nuts, flaxseeds, chia seeds, avocados, and olive oil.

• Omega-3 speeds up recovery after intense training
• It reduces muscle soreness and promotes muscle growth by supporting healing through its anti-inflammatory properties
• It reduces heart rate and oxygen consumption per minute, allowing an athlete’s body to use less oxygen during exertion

BCAA/Leucine

As one of the key branched-chain amino acids (BCAAs), Leucine plays a vital role in supporting muscle health. It is among the most essential amino acids due to its powerful functions, including stimulating muscle growth, modulating insulin sensitivity, and promoting fat metabolism.

Leucine offers several benefits for sports performance, helping preserve lean muscle tissue and supplying energy during intense physical exercise. It supports muscle glycogen production, maintains nitrogen balance, and sharpens mental focus, which can otherwise decline as physical activity intensifies.

A deficiency in leucine prevents the body from properly utilising proteins, regardless of how much protein is consumed.

Glucosamine

Glucosamine plays a vital role in building cartilage, with many people consuming it as a supplement in and out of sports performance.

Cartilage is a flexible and durable connective tissue found in various parts of the body. This firm, rubbery tissue serves as padding at the ends of long bones where they meet at the joints. As the body ages, cartilage gradually becomes less flexible and may steadily break down.

Some researchers believe that the sulphate component in glucosamine sulphate is crucial because sulphate is essential for cartilage production. This is one reason why glucosamine sulphate is thought to be more effective than other forms of glucosamine, such as glucosamine hydrochloride or N-acetyl glucosamine.

Multivitamins

Your body needs vitamins and minerals to function effectively. However, with today’s busy lifestyles, maintaining a balanced diet that provides all the necessary nutrients every day can be challenging. To address this, many consumers turn to multivitamins, which combine various essential vitamins typically found in food sources, helping to fill nutritional gaps and meet the recommended daily intake.

When the body does not receive its recommended daily intake of vitamins, it has to work harder to perform everyday tasks, potentially leading to fatigue and other health issues.

In sports nutrition, free radicals are often linked to muscle ageing and associated issues. Daily multivitamin use can help neutralise these damaging free radicals and boost the immune system, reducing the likelihood of falling ill before a competition or workout session.

Green Tea

Green tea is made from the leaves of the Camellia sinensis plant, which is native to Asia. Although black tea comes from the same plant, the two differ due to their processing methods. Green tea undergoes minimal processing, which helps preserve more of its nutrients compared to other types of tea.

• Green tea extract, rich in polyphenols and catechins, can be effective for managing obesity by inducing thermogenesis and stimulating fat oxidation

• One particular catechin found in green tea, epigallocatechin gallate (EGCG), boosts resting metabolism and enhances fat-burning.

Caffeine

Caffeine, one of the most extensively researched and beneficial ergogenic aids, is primarily consumed through coffee, with a typical cup containing approximately 75mg of caffeine.

By acting centrally on the brain to reduce the perception of effort, caffeine is particularly beneficial for prolonged activities like running or cycling. In events exceeding 90 minutes, mental fatigue can significantly affect performance as the event progresses. This reduction in mental exhaustion helps sustain physical performance throughout the duration.

Glutamine

One of glutamine’s primary roles in the body is to support detoxification by converting excess ammonia into amino acids, amino sugars, and urea, effectively acting as a buffer to cleanse the body of high ammonia levels.

Approximately one hour of exercise can reduce glutamine levels in the body by 40 percent and suppress immune function. This decline in glutamine can negatively affect resistance training and increase the risk of overtraining syndrome.

• L-glutamine benefits long-distance athletes by boosting the immune system and supporting muscle endurance 
• Supplementing with L-glutamine enables muscles to perform more effectively, increasing strength and aiding in the repair of skeletal muscles

Nitric Oxide

Nitric oxide, produced by nearly every type of cell in the human body, is crucial for maintaining healthy blood vessels.

Supplements that enhance nitric oxide production can also reduce muscle soreness, lower blood pressure, and improve exercise performance.

Involving itself in various cellular processes, nitric oxide helps widen blood vessels, which boosts the delivery of nutrients and oxygen to working muscles during exercise, thereby enhancing performance.