Bethan is part of the support team here at Loughborough, that works with athletes training on site, many of whom are currently competing in the Commonwealth Games, so she knows what to look for in a good supplement and the risks others can carry.
Using supplements for sports performance
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Explaining that supplements absolutely can enhance training and performance, Bethan gave some insight on the approach they would take with an athlete, the importance of timings, as well as the biggest risks that come with using supplements.
“Supplements can absolutely be a part of an athlete's preparation for a major competition. We would always endorse a food first approach and use supplements as a supporting aid.
“Some though, are time sensitive and dose specific. With protein powders, they should be consumed within 30 to 60 minutes of finishing a hard training session. Other supplements, like collagen, which can also promote recovery, needs to be taken about 60 minutes before training.
“Contamination is a real risk factor, so we would always promote using ones that have been tested by Informed Sport, the UK’s main batch testing organisation. This ensures all products have been analysed for contaminants or something that could promote a positive test result in an anti-doping campaign. It keeps the athlete as safe as possible.”
Elite athlete nutrition - do supplements really help?
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Bethan also discussed the ways that supplements can support an athlete’s performance, but the importance of knowing what’s going on in your body and with your diet first, before supplementing.
“There are also some nutrients that are really challenging to get in from food alone. For example, an athlete needing to meet their iron requirements, particularly if they don’t eat much red meat. In that instance, iron supplements are useful.
“There is a real, serious risk around overdosing on iron and also vitamin D. It’s well stored by the body so if we continue taking a regular iron, or vitamin D supplement, when we’re already getting enough through diet or sunlight, we can get quite ill and there are some serious side effects associated with it. It’s important to make sure you get a blood test first to be advised on the appropriate dosage.”
The supplements that actually work (backed by science)
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So, what should we be looking to supplement with? Bethan then gave us some tips on what supplements are worth considering as part of your fitness regime and how to select the best ones.
“Make sure you read the science and the research, or even better, consult a nutritionist. Be really critical as opposed to being susceptible to social media trends.
“Protein powder, creatine, and Beta Alanine, all have strong scientific backgrounds and have been researched for a long time, so we're confident that they do work when used correctly and safely.
“There are some supplements that are less useful to athletes, with less scientific backing, but are viral on social media. For example, a green powder, which is promoted as being all your micronutrients in one small dosage. We would always advise to go for fruit and vegetables that contain all those fibre micronutrients, rather than just going straight for powder, which is probably less high-quality nutrition in comparison.”
For all the latest Loughborough news around the Commonwealth Games, visit the dedicated website here: www.lboro.ac.uk/sport/commonwealth-games-2026/
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