Can food beat sports supplements?

Many sports supplements yield benefits, and the amount of money that is spent on supplements attests to the value they are perceived to provide. However, it’s certainly not the case that all sports supplements work. What’s important is determining which supplements do work and are worth the costs, and which supplements can be replaced with everyday food, potentially saving athletes a lot of money.

Nutrients, supplements and food

Most sports supplement products supply a concentrated nutrient source. When that nutrient is relevant to performance or athlete health, consuming it in a concentrated form makes sense. Of course, all nutrients can be consumed via everyday food as well, and many foods provide concentrated sources of nutrients that are relevant to athletes. As a result, some individuals advocate for the use of ‘natural alternatives’ instead of commercially available supplements.

There is a lot of confusion about when using foods as a rich nutrient source is effective. In some cases, using a concentrated food source of nutrients is scientifically valid, and in some cases, it’s not. However, this information is not always clearly communicated to the general public, and many individuals with opinions on either side often have an agenda. Fortunately, a group of nutrition scientists recently sat down to examine a series of common food replacement strategies to determine whether using that food can support health and performance as compared to a supplement⁽¹⁾. Here’s what the research has to say on 10 commonly suggested food-based substitutions for sports supplements.

Q #1 - Can you meet you dietary creatine needs with food?

Humans synthesize approximately one gram of creatine every day. Additional creatine comes from food, with the primary source of dietary creatine being meat and fish. Beef and fish (containing 4-5 g/kg) have about twice the creatine content as chicken (2 g/kg). Therefore, if individuals consume significant amounts meat, they can meet dietary creatine needs.

However, with an increasing emphasis on plant-based protein sources in the diet, dietary creatine levels have been dropping, and many may not be getting sufficient creatine in the diet. This is particularly true of athletes, as supplemental dosages of up to five grams per day have been shown to positively impact performance. While this can theoretically be consumed via diet, it would require consuming more beef and fish than can be reasonably expected for most individuals.

Q #2 - Do non-sugar substitutes reduce energy intake in athletes?

Sugar substitutes are often used in ‘diet’ drinks and food products, providing sweetness without calories. These may be effective in reducing energy intake in individuals consuming a large amount sugar. However, the authors make the point that if there’s enough sugar in the diet for non-sugar substitutes to make a positive difference, there are likely to be underlying nutritional and diet choices that may need to be addressed beyond removing sugar. In large population studies, both positive and negative relationships between obesity and non-sugar substitutes have been reported. Of course, athletes are generally not obese individuals, so drawing conclusions from these studies may not be valid. All we can say at this point is it’s difficult to determine whether non-sugar substitutes are effective at reducing energy intake in athletes.

Q #3 - Can athletes get sufficient leucine through beef jerky or chocolate milk?

Leucine is a critical driver of muscle protein synthesis, as a sufficient amount of leucine must be consumed to maximize muscle protein synthesis – see this article. To ensure that sufficient leucine is consumed, some athletes will take leucine-containing supplements such as branch-chain amino acids. However, leucine is also present in protein-based animal products such as whey drinks and beef jerky. If enough of these foods are consumed, an individual can meet the leucine demand. A single serving is likely sufficient for young women, but not young men due to the larger body size. However, the threshold can be met with multiple servings. Provided that energy intake is not being restricted, these foods can be an effective option.

Q #4 - Does honey or applesauce work as well as gels for carbohydrate replacement during exercise?

Carbohydrate delivery during exercise has consistently been shown to enhance endurance performance. Where that carbohydrate comes from does not appear to be as important as improvement benefits have been demonstrated across a wide range of carbohydrate sources. However, that does not mean the carbohydrate source is irrelevant. Different carbohydrate sources may lead to different levels of gastrointestinal distress, and enough carbohydrate must be consumed to optimize performance. If an individual cannot consume a sufficient amount of food to meet carbohydrate needs without causing gastric distress, they may need to use easier to consume gels or similar products. If they can, then food based sources are effective.

Q #5 - Can fruit juice and salt work as well as a sports drink?

Commercial sports drinks facilitate rehydration and performance. They do so by providing liquid, sodium, and carbohydrate. These ingredients are obviously not unique to sports drinks. The challenge is delivering these nutrients in the optimal ratios and in the right amounts. If a homemade drink can be created with these ratios, and doesn’t produce gastric distress, it can be an effective alternative to a commercially available product. The more strenuous the activity and the higher the performance expectation, the more important it is to get deliver the right nutrients in the right ratio. In those situations, homemade options can still work, but the consequences of getting it wrong can therefore be more significant.