Sports foods vs sports supplements

Do you know what is the difference between sports foods vs sports supplements? Which one will improve your performance?

What are sports foods and sports supplements?

Sports foods

Sports foods are foods or drinks specifically formulated to meet sport-specific needs (1, 2). Despite they resembling regular foods, they are not meant to be consumed as the sole source of an athlete’s nutrition (1).

Sports foods may be designed to provide one or more of the following:

• Fluid for proper hydration
• Carbohydrate for fuelling
• Protein for muscle growth
• Electrolytes to replenish losses through sweat (1)

Despite the fact that some common foods now include some of the elements listed above (most notably, protein), they are not automatically considered sports foods.

Sports foods include:

• Sports drinks (e.g. isotonic, high energy)
• Sports gels
• Sports confectionary
• Sports bars
• Electrolyte supplement drinks
• Protein supplement drinks

These foods are designed to be convenient: easy to store, transport and consume in the context of sport. For this and other reasons (e.g. packaging, demand), they are usually more expensive than regular foods. Finally, there is a small risk that the ingredients contained in the food cause harm at particular doses or are contaminated with banned substances.

Below are some examples of foods that might look like sports foods but don’t meet the criteria:

• Muesli bars
• Flavoured milks
• Liquid breakfast products
• Energy drinks

Sports supplements

Supplements are food components, nutrients or compounds ingested in addition to the athlete’s regular diet to improve health or performance. They can include one or multiple ingredients and come in different formats (powders, liquids, pills or capsules) (1, 2).

Sports supplements are those targeted toward performance or recovery, including:

• Caffeine (performance)
• Creatine monohydrate (performance, recovery)
• Nitrate (performance)
• Beta-alanine (performance)
• Sodium bicarbonate (performance)
• Protein powder (recovery)
• Omega-3 fatty acids (recovery) (3)

Sports foods vs sports supplements

As seen above, the main difference between sports foods and sports supplements is that supplements exist mostly as single ingredients in the powder or pill format and foods resemble common processed and packaged foods. However, the formulation of some products can make it difficult to establish a clear line between both categories.

Another way to think about it is: “a sports food is something you eat, a sports supplement is something you take”.

Pros of sports foods and sports supplements

• Convenience
• Targeted nutrients
• Quick absorption
• Shelf stability
• Taste
• May lead to performance benefits due to the placebo effect

Cons of sports foods and sports supplements

• Cost
• Potential for nutritional deficiencies if ingested in lieu of whole nutritious foods
• Potential for harm if ingested in incorrect amounts or if contaminated with toxic/banned substances
• May lead to weight gain
• May not lead to any performance benefits
• May lead to disordered eating/eating disorders
• May shift athletes’ attention away from other important aspects of their game (e.g. training, skill development, recovery)

Using sports foods and sports supplements

Not all athletes need sports foods or sports supplements. Many can perform at the top level fuelling their bodies with regular foods and drinks. However, both sports foods and sports supplements can represent an advantage for some athletes in specific situations. For example:

• Sports gels and confectionary as a convenient, portable source of carbohydrate for endurance and ultra-endurance events
• Sports drinks for quick rehydration and carbohydrate refuelling in start-stop sports (e.g. soccer, footy)
• Creatine monohydrate for interval training performance and/or muscle growth and strength
• Protein powder for muscle growth and recovery when not able to eat a meal containing the required amount of protein

If you decide to try sports foods and/or supplements, follow these guidelines:

• Talk to a sports dietitian if you are unsure on which sports foods or supplements may benefit you
• Choose reputable brands and batch-tested products when possible
• Check labels for potential allergens or ingredients that might not suit your dietary needs or preferences
• Always trial new products in training, never in competition
• Ensure you consume these products in the context of training and competition, and not to substitute a nutritious diet
• Avoid products with multiple ingredients and proprietary blends, as these can be present in non-effective doses or contain banned substances

References

1. Peeling P, Castell LM, Derave W, de Hon O, Burke LM. Sports Foods and Dietary Supplements for Optimal Function and Performance Enhancement in Track-and-Field Athletes. Int J Sport Nutr Exerc Metab. 2019 Mar;29(2):198–209.
2. Australian Institute of Sport (AIS) Position Statement. Supplements and Sports Foods in High Performance Sport (August 2022). [Internet]. Ais. 2022. p. 12. Available from: https://www.ais.gov.au/__data/assets/pdf_file/0014/1000841/Position-Statement-Supplements-and-Sports-Foods.pdf
3. Australian Institute of Sport (AIS) Position Statement. Supplements and Sports Foods in High Performance Sport (August 2022). [Internet]. Ais. 2022. p. 12. Available from: https://www.ais.gov.au/__data/assets/pdf_file/0014/1000841/Position-Statement-Supplements-and-Sports-Foods.pdf

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