Q: what are supplements and can't I get what I need from food? Part 2- Athletes, Obesity

Why athletes need supplements

Now that we’ve covered the deficiencies common in the American diet, what does that mean for the average—or even advanced—athlete? If supplements are concentrated amounts of what is found in food, but food can no longer deliver everything our bodies need, then it stands to reason that athletes have an even greater requirement for supplementation.

Even if the food supply was nutritious enough, athletes regularly push their bodies beyond normal human adaptation. Their energy demands exceed what nature originally intended for “labor to produce more food.”

Some athletes who are genetically gifted may get by without any supplementation at all. But these athletes aren’t representative of the majority, and even they don’t know how much more they could have achieved with adequate nutritional support tailored to their training volume.

Then there’s the issue of convenience. Many strength and conditioning experts recommend that athletes consume close to their body weight in grams of dietary protein. That means a 200-pound athlete might need close to 200 grams of protein daily. Instead of eating 10 chicken breasts a day, a few scoops of protein powder can help fill the gap.

Science-Backed Supplements Every Athlete Should Know

Despite the fact that the sports nutrition industry is full of exaggerated claims and shady products, there are go-to supplements with decades of safety data and peer-reviewed research that continue to deliver results.

Whey Protein

Whey is the most bioavailable protein source (meaning it's absorbed the fastest and most efficiently). It’s naturally high in BCAAs (which we’ll cover next), supports the immune system, and its rapid digestion makes it ideal post-workout.

Creatine Monohydrate

Creatine is arguably the most proven supplement for promoting strength and lean mass. There are a lot of myths around creatine—like water retention or kidney issues—but most of these apply only to a small, genetically susceptible group. Yes, creatine does increase muscle volume by drawing water into the muscles, but not in the way that causes bloating or subcutaneous water retention. Some of the initial volume gains may diminish (what people call “water weight”), but creatine has been shown to promote muscle growth independently of water weight.

As for dehydration concerns, proper hydration is important with any supplement, including whey protein. In fact, creatine has even been shown to help athletes in outdoor heat due to improved temperature regulation through added muscle volume.

And for those skeptical of synthetic supplements, creatine is naturally found in your body and in animal meat. If you eat meat, you’re already consuming creatine.

BCAAs (Branched-Chain Amino Acids)

BCAAs—leucine, isoleucine, and valine—are found in high amounts in whey protein, which is one reason it’s considered superior. Leucine is particularly important for signaling protein synthesis. BCAAs support recovery, help prevent muscle breakdown, and assist in muscle repair, especially when consumed during or around your workout alongside adequate protein intake.

The Obesity Epidemic and Modern Nutrition

Another pressing issue in the U.S. is the growing obesity epidemic. As waistlines expand, so does the risk of developing metabolic syndrome—a group of conditions that increase the likelihood of diabetes, heart disease, and stroke.

The shift began during the Industrial Revolution when physical labor declined, and continued with the 20th-century explosion of processed foods. Today, we face a perfect storm: more food, less movement, higher calorie intake, and lower nutrient density.

Your local grocery store even reflects this trend. The essential whole foods are tucked away along the sides and back walls, while the middle aisles are stocked with “food-like products”—heavily processed and loaded with refined carbs that behave like sugar in the body.

Smarter Grocery Strategies and Dietary Focus

To counter this, here are a few simple guidelines:

• Shop the perimeter of the grocery store.

• Practice portion control.

• Include healthy fats and protein in every meal.

• Choose whole-food carbs like Ezekiel bread, potatoes, rice, and unflavored oats.

• Snack smart with almonds, unsalted peanuts, and natural nut butters (often not on the store perimeter).

Carbohydrates aren’t evil, they’re fuel. But if you're not physically active, consuming too many can result in fat storage. Unlike carbs, excess protein is usually excreted, not stored as fat. Focusing on healthy fats and protein helps shift your caloric intake to macronutrients that are more satiating and supportive of your goals.

Weight Management Supplements: What Works?

If you're considering supplements for weight management, here are a few that have some scientific backing:

• CLA (Conjugated Linoleic Acid): Found in beef and dairy, shown to support fat loss.

• MCTs (Medium Chain Triglycerides): Found in coconut oil; may help increase fat burning on a low-carb diet.

• Capsicum (Cayenne Extract): Shown to boost caloric expenditure and help release stored fat for fuel.

• Caffeine: Helps release triglycerides into the bloodstream for energy.

• Potato protein extracts and glucomannan: These have mixed reviews but may help with appetite control.

Even with these tools, no supplement can outwork a poor diet or consistently high calorie intake.

Conclusion: Rethinking Your Stance on Supplements

Hopefully, this opened your mind a bit more to the role of supplements—or gave you a foundation if you’re new to the space.

• If you prefer to “do it naturally,” understand that modern food often lacks the nutrients you’re hoping to rely on.

• If you think “I get what I need from food,” it’s worth considering that our food supply just isn’t what it used to be.

• If you believe “supplements don’t work,” the research says otherwise—just start with a reputable brand.

• If you think “supplements are just for athletes,” it’s time to rethink that. Nutritional gaps affect all of us.

And if you’ve never known where to begin with supplements, now you do.