Are Supplements the Secret to Success?

Image: http://www.gearyrehab.com
Walk into any nutrition store or scroll through your social media feed, and you’ll see shelves and advertisements overflowing with protein powders, energy boosters, and “muscle-building” formulas. For student athletes trying to improve their performance, it can be hard to know what’s real and what’s just hype. With practices, games, and classes filling our school days, many young athletes turn to supplements for extra energy or recovery — but which ones are actually worth it?
What Really Works — and What Doesn’t
Experts agree that only a few supplements have proven benefits when used correctly. Protein powder can help athletes who struggle to get enough protein from food, especially during intense training seasons. Creatine monohydrate, one of the most researched supplements, can safely increase strength and power when taken in proper doses. And electrolyte drinks can replace the sodium and potassium lost during sweat-heavy workouts.
Pregame Fuel: What to Take Before You Play
Before any game or workout, what athletes eat and drink can make a major difference in performance. The best pregame “supplement,” experts say, is real food. A balanced meal two to three hours before competition, including complex carbohydrates, lean protein, and hydration, provides steady energy. We usually get some sort of pasta with grilled chicken before a game, which is perfect. For quick fuel closer to game time, a banana, granola bar, or small smoothie can help. “I personally dry scoop pre-workout because I want to feel awake when I play,” says junior Miles Van Mullen. He admits this may not be the best for him because too much caffeine can cause jitters, dehydration, or even nausea. If athletes do choose pregame supplements, simple options like electrolyte mixes or a light carbohydrate drink are safest and most effective. Ultimately, proper pregame nutrition should focus on consistency, not quick fixes.
Student Voices: Learning What Works
I personally take Creatine Monohydrate and vitamins, and I find that they help me perform at my best, not just on the ice but in the classroom as well. I asked Senior Andrew Sherland what he takes, and his supplement regimen includes, “Vitamin D3, Fish Oil( Omega 3), Magnesium L-threonate, Multivitamins,” he said.
Positive Effects of Creatine
- Increases muscle strength and power:
Boosts performance in high-intensity, short-duration activities (like sprinting or weightlifting) by replenishing ATP (Adenosine Triphosphate), which is the body’s main energy source. - Enhances muscle growth:
Promotes greater muscle mass when combined with resistance training by increasing water content in muscle cells and supporting protein synthesis. - Improves exercise recovery:
Helps reduce muscle damage and inflammation, speeding up recovery between workouts. - Supports brain health and cognition:
Can enhance mental performance, memory, and fatigue resistance—especially under stress or sleep deprivation. - Aids in certain medical conditions:
Studied as supportive therapy for neurological and muscular disorders (e.g., Parkinson’s disease, muscular dystrophy) and even for depression and traumatic brain injury. - Boosts endurance and training volume:
Allows you to do more reps or sustain effort longer, indirectly leading to greater long-term fitness gains. - Hydration and thermoregulation benefits:
Improves muscle hydration, which can help with temperature regulation and reduce the risk of cramps.
Magnesium
- Main functions: Supports muscle and nerve function, heart rhythm, blood sugar control, and bone health.
Vitamin C (Ascorbic Acid)
- Main functions: Acts as an antioxidant, supports collagen production (for skin, cartilage, and blood vessels), helps iron absorption, and strengthens the immune system.
Vitamin B6 (Pyridoxine)
- Main functions: Helps make neurotransmitters (like serotonin and dopamine), supports red blood cell production, and is involved in protein and energy metabolism.
Vitamin D
- Main functions: Regulates calcium and phosphorus absorption, critical for bone and muscle health, and supports immune and hormonal balance.
Omega-3 Fatty Acids (EPA, DHA, ALA)
- Main functions:
Support heart and brain health, reduce inflammation, improve mood and cognitive function, and help maintain healthy cell membranes.
Overall, I feel that taking supplements is crucial to perform to your best ability as an athlete, and our athletes at Northwood should take full advantage of their benefits.
















