These days, the supplement aisle is growing by the minute, and that’s especially the case when it comes to sports and athletic performance supps. There’s protein powder, creatine, amino acids—and you can even get super specific and get isolated aminos, too.
It’s hard to keep them all straight between their different benefits and uses and if you should take more than one at a time. The question is: Do you actually need to be taking any of these supplements? And if so, how many are we talking? Or, is one the absolute best?
Meet the experts: Dana White, RD, is a sports dietitian and athletic trainer. Nicole Lund, RDN, is a sports dietitian and athletic trainer at NYU Langone.
We tapped sports nutritionists to break down each one. Here’s the verdict.
The Top Performance Supplements—And If They’re Worth It
Not too sure about the differences between protein powder, amino acids, and creatine? Can’t blame you. They share similarities, but there are a few key differences.
Protein Powder
A good solution in specific instances
Protein powder is simply a supplement form of protein, the macronutrient responsible for muscle repair, maintenance, and growth. (It’s also got a bunch of other benefits, like supporting your immune system, boosting your metabolism, and growing your nails, hair, and skin, per previous WH reporting.) You can get animal-based powders like whey or plant-based options.
We know that protein is critical for muscle recovery and growth, as long as you’ve actually worked them of course. “Simply eating more protein or taking protein supplements won’t build muscle or strength on its own, though it may prevent muscle breakdown,” says Lund. “Sufficient necessary physical stimulus like weight training is the major component.”
The verdict: It’s worth taking if you’re in a pinch or consistently struggling to hit protein goals. You’ll find it in most active people’s pantries for a reason. It’s a convenient way to up your protein intake and ensure that you’re getting enough to support your physical activity and fitness goals and can be consumed on an as-needed basis.
Creatine
Experts say: go for it
Creatine isn’t quite a protein, but it is made of amino acids. It plays a role in producing energy, especially in your muscle fibers, says White. And, women actually have lower stores of creatine than men, so they might stand to benefit even more from supplementation, per previous WH reporting.
There’s a lot of research into the benefits of creatine, but they primarily examine its effects on maximal efforts like sprinting, says Nicole Lund, RND, a sports dietician at NYU Langone, where they have been found to give muscles an energy boost.
Creatine also has a different function than protein powder, so you can use both at the same time. Just keep in mind, there are other things that are way more important. “Creatine is just a piece of the puzzle,” says White. “If you’re under-fueling, the creatine’s not going to help you finish that marathon.”
If you’re taking creatine, you want to take it consistently, including on rest days, so that it’s always present for your muscles to take advantage of, White says.
The verdict: Creatine is highly-researched (with very low risk), so it can be worth a shot. “Because we have so much data on creatine, I don’t think it hurts to try it,” says Lund. “But, I don’t think it’s gonna change your life.”
Amino Acids
You can skip these
Amino acids are the building blocks of protein, so if you’re taking protein powder, you definitely don’t need to be taking aminos, says White. There are 20 amino acids in total, nine of which humans can’t produce on our own. Those are called the essential amino acids—which you might see being packaged together as a supplement—because we need to get them through our food.
You also might find branched-chain amino acids, a.k.a. leucine, isoleucine, and valine, which all have a similar chemical structure and are the three most important aminos for building muscle. Some of the 20 amino acids are also sold separately, like l-cartitine.
The verdict: If you’re getting enough protein, there’s really no need to take an amino acid supplement. “They don’t seem to have a ton of additional effect,” says Lund. “If you’re getting enough protein from your diet, adding leucine or branched-chain amino acids doesn’t seem to give you an edge.”
Plus, taking an isolated amino acid supplement might actually throw off how your body uses them. “From a metabolism standpoint, when we take too much of one amino acid, it can actually change some of your levels of the other ones,” says White. “I think it’s a better deal to focus on getting all those essential amino acids from food or protein powders.”
Do you need to take a performance supplement at all?
It’s a valid question if you’re looking for an edge when it comes to performance and recovery. Lund puts it plainly: “I would never use the word ‘need’ with any of this stuff.” In fact, we can get enough protein, aminos, and creatine from our diets—and our bodies actually absorb them best that way.
If you’re going to take one, both experts see the potential value in creatine. They don’t mind using protein powder when necessary to hit protein goals, and they aren’t so sold on amino acids. Remember: the most important thing when it comes to accomplishing your fitness goals is proper nutrition and training—not using a supplement as a crutch.
Olivia Luppino is an editorial assistant at Women’s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She’s currently training for the New York City marathon.
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