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Forkful of Facts with M - Edition 2 - Supplements, Fuelling & Recovery

Hey there, and welcome to Edition 2 of Forkful of Facts — my aim here is to have this become your decluttered info space for all things nutrition and supplementation! Whether you're a seasoned health enthusiast or just starting your wellness journey, this blog and all its topics, is all about having real, relaxed conversations around what fuels our bodies. So grab a seat, maybe a snack, and let’s dive into some bite-sized knowledge together.


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“What’s the best supplement I should be taking?” That’s one of the most common questions I get from athletes, gym-goers, and even casual runners who just want to feel and perform a little better. And honestly? I could give you a list as long as my arm and we’d still miss a few things. The supplement world is massive, and it can be confusing with all the powders, pills, and potions being marketed as performance boosters.

Here’s the thing: supplements are not magic fixes. They’re exactly what the name says — they supplement your daily food intake and help fill nutritional gaps. Whole foods are always the foundation, but depending on your training volume, goals, and lifestyle, supplements can play a valuable role.

Whether you’re a weekend warrior out for a Sunday run, someone training for better health and fitness, or a serious athlete pushing your limits, your needs will look a little different. The harder, longer, or more frequently you train, the more targeted support your body may require.

In this guide, I’ve pulled together the basics: the most useful supplements out there, what each of them actually does, and why they get so much hype. The goal is to simplify things so you can make smarter, personalized choices without getting lost in the noise.

The Complete Guide to Sports Nutrition & Supplements: Science, Food & Performance

When it comes to training, most athletes focus on the workouts — miles run, weights lifted, or laps swum. But performance isn’t built in the gym or on the track alone. It’s equally determined by how you fuel, recover, and support your body.

Nutrition provides the foundation. Supplements, when used wisely, can enhance it — but they are not magic pills. In fact, the biggest performance edge often comes from getting the basics right: eating enough, hydrating well, and sleeping consistently.


This guide takes a deep dive into the most important performance, recovery, and health-supporting supplements — backed by science, grounded in real food, and tailored for athletes of all levels.

1. Fuelling & Performance Supplements

Carbohydrates – The Engine That Drives Endurance

Carbohydrates are the body’s preferred fuel source during exercise. They’re stored as glycogen in your muscles and liver, ready to be broken down into glucose when you need quick energy. Once those glycogen stores run low, performance drops: your legs feel heavy, concentration fades, and you hit the dreaded “wall.”

Why it matters: Research consistently shows that athletes who consume enough carbs can train harder, recover faster, and perform better in competition. Carbs also spare protein, meaning your body doesn’t break down muscle for energy.

Practical examples:

  • Pre-training meal (1–2 hours before): Oatmeal with banana and honey.

  • Mid-session fuel (for 90+ minutes): Sports gels, dried fruit, or a carb drink.

  • Post-training recovery: Complex Carbs (Rice/Pasta/Potatoes Etc) with lean chicken and roasted veggies.

Myth-busting: Carbs don’t inherently make you fat. Excess calories do. For athletes, cutting carbs often means cutting performance.

Endurance athletes (marathoners, cyclists, swimmers) rely on them daily. Strength athletes also benefit — glycogen is fuel for lifting, sprinting, and explosive efforts.

Electrolytes – Hydration Beyond Water

Sweating isn’t just water loss. You also lose sodium, potassium, magnesium, and chloride — minerals that regulate nerve signals and muscle contractions. Skimp on electrolytes and you may face cramping, early fatigue, or dizziness.

Why it matters: Electrolyte imbalance can impair endurance, slow recovery, and in extreme cases, lead to hyponatremia (dangerously low sodium).

Practical examples:

  • Hot day training: Add an electrolyte tablet (e.g., Nuun, 32GI, Herbalife Hydrate, Precision Hydration etc ) to your water.

  • Whole food option: Coconut water with a pinch of sea salt.

  • Post-race recovery: Smoothie with spinach, chia seeds, and orange juice.

Myth-busting: Not every workout needs an electrolyte drink. For short, easy sessions, water is enough. Save supplements for long or sweaty training.

Caffeine – The Mental & Physical Boost

Caffeine is one of the most studied ergogenic aids. It works by blocking adenosine, a neurotransmitter that signals fatigue. The result: lower perceived exertion, sharper focus, and greater endurance.

Why it matters: Caffeine has been shown to improve endurance performance by 2–4% — a huge margin at competitive levels.

Practical examples:

  • Pre-race boost: A small coffee 45–60 minutes before the start.

  • Long run: Energy gel with ~50mg caffeine at the halfway point.

Myth-busting: Caffeine doesn’t dehydrate you in moderate doses. It can actually contribute to hydration.

Pro tip: Don’t experiment on race day. Some athletes metabolize caffeine slowly and may feel jittery or anxious. Test it in training first.

Nitric Oxide (NO) Boosters – Oxygen Delivery Without the Jitters

Nitric oxide widens blood vessels, improving oxygen and nutrient delivery to muscles. Unlike caffeine, it doesn’t stimulate the nervous system, making it a great non-stimulant performance enhancer.

Why it matters: Better oxygen efficiency means you can sustain pace longer, delay fatigue, and recover faster.

Sources & supplements:

  • Beetroot juice shots (e.g., Beet It Sport).

  • Citrulline malate powder in pre-workout formulas.

  • Leafy greens like arugula, kale, and spinach.

Timing: Consume ~2 hours before training or competition for maximum effect.

Real-world application: Marathon runners often use beet juice protocols in race week. Strength athletes benefit from the increased “pump” during lifting.

Sodium Bicarbonate – The High-Intensity Buffer

That burning sensation in your muscles during sprints or HIIT? That’s lactic acid build-up. Sodium bicarbonate acts as a buffer, neutralizing acidity and allowing you to push harder for longer.

Why it matters: Particularly effective for events lasting 1–7 minutes (e.g., 400m–1500m races, rowing, CrossFit workouts).

Practical example:

  • Dosage is ~0.3g/kg body weight, taken 60–90 minutes pre-workout.

  • Because it can upset the stomach, trial it in training first.

Myth-busting: No, it’s not the same as throwing baking soda into water at home (though that’s technically the raw form). Sports-specific buffered products are easier to tolerate.

2. Recovery & Health-Supporting Supplements

Protein – The Building Blocks of Recovery

Exercise breaks down muscle fibers. Protein repairs and rebuilds them, making you stronger and more resilient. The key component is amino acids, especially leucine, which triggers muscle protein synthesis.

Practical examples:

  • Post-workout shake: Whey protein blended with banana and almond butter.

  • Whole-food meal: Grilled salmon, quinoa, and steamed broccoli.

Myth-busting:  You don’t need huge amounts. Most athletes benefit from 1.6–2.2g protein per kg of bodyweight per day.

Omega-3 Fatty Acids – Anti-Inflammatory Allies

Omega-3s (EPA & DHA) reduce systemic inflammation, support joint health, and may even improve oxygen uptake.

Sources: Salmon, sardines, chia seeds, walnuts. Supplements: Fish oil or algal oil (vegan).

Real-world application: Athletes with high training loads often use omega-3s to reduce soreness and maintain joint mobility.

Vitamin D – The Sunshine Nutrient

Vitamin D supports bone health, immune function, and muscle strength. Indoor athletes or those living in low-sunlight regions are at high risk of deficiency.

Practical examples:

  • Sunlight exposure: 15–30 minutes/day when possible.

  • Supplements: D3 form, often paired with K2 for better absorption.

Myth-busting:  Deficiency isn’t just a winter issue — even summer athletes using sunscreen often run low.

Iron – Oxygen Transport & Endurance

Iron carries oxygen in the blood. Low levels mean poor performance, fatigue, and “heavy legs.” Female endurance athletes are especially prone to deficiency.

Sources: Red meat, lentils, spinach, fortified cereals. Supplements: Only after a blood test confirms low levels. Note: iron and Haemoglobin deficiencies need to be diagnosed and treated by a medical practitioner.

Magnesium – The Recovery Mineral

Magnesium is involved in over 300 enzymatic reactions, including energy production and muscle relaxation. It can also improve sleep quality, crucial for recovery.

Sources: Pumpkin seeds, almonds, whole grains. Supplements: Magnesium glycinate or citrate (more absorbable).

B Vitamins – The Energy Crew

B vitamins (especially B12 and folate) help convert food into usable energy and support nerve function.

Sources: Eggs, leafy greens, beans, dairy. Supplements: Vegans/vegetarians should pay close attention to B12.

Tart Cherry Juice – The Recovery Superfood

Rich in anthocyanins, tart cherry juice helps reduce DOMS (delayed onset muscle soreness) and improve sleep quality. Many pro teams use it in recovery protocols.

Best timing: Evening after a hard session or competition

.3. Natural Anti-Inflammatories

While inflammation is part of adaptation, chronic inflammation can slow recovery. Natural options include:

  • Turmeric (Curcumin): Anti-inflammatory spice; best absorbed with black pepper.

  • Ginger: Eases soreness and supports digestion.

  • Tart Cherry & Berries: Fight muscle damage with antioxidants.

  • Green Tea (EGCG): Boosts recovery and metabolism.

  • Omega-3s: Dual role as recovery aid and long-term health support.

Myth-busting:  NSAIDs (like ibuprofen) may blunt training adaptations if overused. Natural anti-inflammatories support recovery without that downside.

4. Strength & Power Training Supplements

Creatine Monohydrate – The Gold Standard

Creatine increases muscle phosphocreatine stores, which regenerate ATP — your body’s short-burst energy currency.

Why it matters: More ATP = more reps, more power, faster recovery.

  • Dosage: 3–5g daily.

  • Safety: Extensively researched; safe for long-term use.

Myth-busting:  Creatine doesn’t bloat you with “water weight.” It draws water into muscle cells, which is beneficial. And no, it’s not just for bodybuilders — sprinters, rowers, and even endurance athletes benefit.

EAAs & BCAAs – Muscle Support

  • EAAs (Essential Amino Acids): Complete muscle-building profile.

  • BCAAs (Leucine, Isoleucine, Valine): Helpful but incomplete.

Real-world use:  EAAs are better for fasted training or if daily protein intake is low.

L-Glutamine – Recovery & Gut Health

Not a top-tier performance booster, but may help athletes under heavy training stress by supporting immune and gut health.

5. Multivitamins – Insurance, Not Replacement

Even a good diet can miss small nutrient gaps. A multivitamin acts as a “safety net,” but not an excuse to eat poorly.

Look for:

  • Third-party tested brands.

  • Moderate doses (avoid mega-dosing).

  • Minimal fillers.

6. Food as the Ultimate Fuel

Supplements support, but food sustains.

Examples of performance meals:

  • Pre-training: Bagel with peanut butter and banana.

  • Post-training: Greek yogurt with berries and granola.

  • Daily fuel: Salmon with quinoa and roasted vegetables.

💡 Whole foods provide fiber, antioxidants, and micronutrients that powders can’t fully replicate.

7. How to Choose the Right Supplements

  1. Start with diet first. Identify what’s missing.

  2. Match to your sport. Endurance = carbs/electrolytes; strength = creatine/protein.

  3. Test, don’t guess. Use blood work to confirm deficiencies (iron, Vitamin D, B12).

  4. Target, don’t overload. More is not always better.

  5. Seek expert advice. A sports dietitian can tailor recommendations.

✅ Final Takeaway

  • Endurance athletes:  Prioritize carbs, electrolytes, and recovery support like protein, omega-3s, and iron (if deficient).

  • Strength athletes:  Creatine, EAAs, and protein deliver the biggest benefits.

  • All athletes:  Support overall health with Vitamin D, magnesium, and B12.

  • Everyone:  Remember that food is the foundation — supplements are tools, not shortcuts.

At the end of the day, the most powerful “performance enhancer” isn’t found in a tub or capsule. It’s the consistent, everyday choices: eating well, hydrating smartly, training hard, and recovering properly.

Thanks so much for joining me again this week! I hope I’ve been able to break down some of the overwhelming information out there and make it a little easier to digest. If you're curious to learn more, I’ve explored some of these vitamins and topics in greater detail in previous posts—feel free to browse through the older blogs and see what gems you can uncover. Until next time, stay curious and take care of yourself!

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