Supplement Deep Dive: What’s Safe, What’s Worth It, and What’s Hype
#43 - Strength & Speed Coaching - Pursuing Your Best ⚡️
You’ve probably heard it:
“What’s the best protein powder?”
“Is creatine safe?”
“Coach, is this pre-workout okay?”
When it comes to supplements, high school athletes have more access than ever—but not the context they need to make good decisions.
In this issue, we’re going deeper into the supplements athletes ask about most, offering a high-level breakdown of:
What’s supported by research
What’s potentially risky
How coaches can lead the conversation wisely
We’ll stick to facts, use simple language, and always come back to what matters most—helping kids stay healthy, informed, and focused on the fundamentals.
Let’s get to work!
The 4 Most Common Supplements (and What You Should Know)
1. Protein Powders
What It Is:
Powdered protein from sources like whey, casein, soy, or plants—used to help meet daily protein needs.
Is It Safe? ✅
Yes, in general, protein powders are considered safe when used appropriately. They are regulated as food supplements, not drugs, so purity can vary.
What’s the Catch?
Not all powders are third-party tested (look for NSF Certified or Informed Choice).
Excess isn’t better—more protein than needed is just expensive fuel.
Some powders are loaded with sugar, additives, or sketchy “proprietary blends.”
Message to Your Athletes:
Start with real food—meats, dairy, eggs, beans. Protein powder will help if you’re falling short, but it’s not step one. If you’re struggling to get enough protein in your diet talk with your family about adding a quality shake.
2. Creatine Monohydrate
What It Is:
A naturally occurring compound stored in muscle. Supplementing can help improve strength, power, and muscle mass—especially during high-intensity training.
Is It Safe? ✅
Yes—for most healthy athletes. Creatine monohydrate is one of the most studied supplements in sports science. No known long-term health issues in healthy individuals.
Here is a good explainer video from Jeff Cavaliere, MSPT, CSCS:
Creatine: Everything You NEED to Know Before Taking
What’s the Catch?
Not necessary for beginners.
Must be taken consistently to be effective.
Many myths and false claims still exist (e.g., “makes you fat,” “hurts kidneys,” etc.).
Message to Your Athletes:
Creatine works—if you’re already doing the right things. Sleep. Eat. Train hard. Without that, it’s just powder. And like anything, talk to your parents before you consider it.
3. Hydration Products
What It Is:
Electrolyte powders or drinks designed to replenish sodium, potassium, and fluids—especially after sweat-heavy activity.
Is It Safe? ✅
Yes—when used as intended.
What’s the Catch?
Some brands add sugar, caffeine, or “energy” ingredients athletes don’t need.
Most athletes don’t need daily hydration products—water is enough for most practices.
Message to Your Athletes:
Stay hydrated every day. For most athletes, that means water. If you’re sweating a ton or training multiple times a day, a hydration mix will help—but try to stay away from the ones loaded with sugar or caffeine.
4. Pre-Workout Supplements
What It Is:
A mix of caffeine, creatine, beta-alanine, and other stimulants intended to increase energy and focus before training.
Is It Safe? ⛔️
Depends. Many pre-workouts contain high amounts of caffeine and unregulated stimulants. Some have been flagged for containing banned or dangerous ingredients.
What’s the Catch?
Risk of contamination and banned substances.
Can negatively affect sleep, hydration, and heart rate.
Often encourages dependence or false sense of “needing a boost.”
Message to Your Athletes:
Pre-workout isn’t necessary—and often causes more harm than good. If you’re tired, focus on sleep and recovery. You don’t need a powder to work hard.
(This one I actively try to convince my students that it’s a waste of time, especially in the long run.)
How to Talk to Athletes About These Options
Instead of saying “yes” or “no,” lead with:
What’s your current training and recovery like?
What does your daily nutrition look like?
Have you talked to your parents or a nutritionist?
Use it as a teachable moment—not a shutdown.
Bottom Line: Supplements Might Help—But They’re Not the Priority
Athletes don’t need to “keep up” with what others are taking.
Continue to preach food first.
Most of what matters is free: effort, sleep, mindset.
Your influence as a coach comes from clarity, consistency, and care.
What’s Next?
Next Up: Helping Athletes and Parents Navigate Supplement Decisions
When athletes are interested and families are unsure, how can we help?
In the final issue of the Supplement Smarts series, we’ll share practical strategies for guiding families through the decision-making process:
What questions to ask
How to direct them toward trusted sources
Why the right approach builds trust and reduces risk
Downloadables: Supplement Info Sheets (Purpose, Science, FAQ)
Want Help Navigating Conversations Like These?
I offer consulting for PE teachers and Strength & Speed coaches looking to:
Communicate clearly around tough topics like supplements and nutrition
Build systems that work across the school year with large, multi-sport groups
Create resources and routines that promote athlete growth—without overstepping your lane
Whether you’re starting out or refining your program, I’d love to help. Just reply or shoot me a message and let’s talk through your next step.
Until next time—keep pursuing excellence.
— Preston ⚡️