Supplements: What Coaches Really Need to Know
Protein, creatine, BCAAs, vitamin D: separate what genuinely works from marketing noise in the world of supplements.
What the Data Actually Says
The supplement industry is worth billions, but the majority of products have little or no solid scientific evidence behind them. As a coach, your role is to guide your clients through this maze.
Level A Evidence (Strongly Recommended)
Creatine Monohydrate
The most extensively studied supplement. It increases performance on short, intense efforts (7-12%) and supports muscle mass gain. Dose: 3-5 g per day.
Protein Powders (whey, casein, plant-based)
They supplement daily protein intake when diet alone is insufficient. No magic: they don't replace a balanced meal.
Caffeine
Improves aerobic performance, strength, and focus. Effective dose: 3-6 mg/kg, 60 minutes before exercise.
Level B Evidence (Useful in Some Cases)
- Beta-alanine: reduces muscle fatigue for 1 to 4-minute efforts
- Magnesium: useful if deficient (common in active athletes)
- Vitamin D3: important if sun exposure is insufficient
To Avoid or Treat with Scepticism
- BCAAs: unnecessary if total protein intake is sufficient
- Fat burners: barely effective, sometimes dangerous
- Mass gainers: often too high in sugars
How to Talk About This with Your Clients
Always recommend brands that are transparent about their formulations. Make clear that supplements don't compensate for a poor diet. And log your clients' supplements in I Train With You for comprehensive nutritional tracking.
Are you a fitness coach?
Manage your clients, programs and sessions from one tool. Free to start.
Try for free