For high school track athletes, supplements should focus on safety, effectiveness, and necessity based on their diet and training demands. Here are some that are both safe and effective, assuming they have a solid nutrition foundation:
1. Creatine Monohydrate
✅ Why? Supports sprint power, muscle recovery, and hydration.
💊 Dose: 3-5g daily (no loading phase needed).
🚀 Best for: Sprinters, hurdlers, jumpers, throwers, and strength training.
2. Protein Powder (if needed)
✅ Why? Helps meet protein needs for muscle repair and growth.
💊 Type: Plant-based (pea, rice, or soy) or a clean whey isolate if tolerated.
🚀 Best for: Athletes struggling to get enough protein from food.
🍽 How to use: Post-workout shakes or added to meals.
3. Omega-3 Fatty Acids (Fish Oil or Algae-Based DHA/EPA)
✅ Why? Reduces inflammation, supports joint health, and boosts brain function.
💊 Dose: ~1000mg DHA/EPA combined per day.
🚀 Best for: All athletes, especially those with joint pain or high training loads.
🥑 Food sources: Salmon, walnuts, flaxseeds, chia seeds.
4. Magnesium (for Recovery & Sleep)
✅ Why? Supports muscle relaxation, reduces cramps, and improves sleep.
💊 Dose: 200-400mg before bed (glycinate or citrate forms are best).
🚀 Best for: Athletes needing better recovery and sleep.
🥬 Food sources: Spinach, almonds, pumpkin seeds, dark chocolate.
5. Vitamin D (if levels are low)
✅ Why? Supports bone health, immunity, and muscle function.
💊 Dose: 1000-2000 IU daily (or based on bloodwork).
🚀 Best for: Athletes training indoors or in winter months.
☀️ Food sources: Salmon, fortified plant milks, sun exposure.
6. Electrolytes (Sodium, Potassium, Magnesium, Calcium)
✅ Why? Prevents dehydration, supports endurance, and maintains muscle function.
💊 How to use: Add to water during/after intense workouts.
🚀 Best for: Athletes training in heat or sweating heavily.
🥤 Options: LMNT, Nuun, or coconut water + sea salt.
7. Tart Cherry Juice (for Recovery & Inflammation)
✅ Why? Reduces muscle soreness, improves sleep, and aids recovery.
💊 Dose: 8-12 oz after training.
🚀 Best for: Middle-distance runners, sprinters, and those with high training volume.
Supplements to Avoid
❌ Pre-workout powders (unnecessary stimulants, can disrupt sleep).
❌ Fat burners (unsafe, can harm metabolism).
❌ Testosterone boosters (ineffective for young athletes).
❌ Excessive caffeine (can cause heart strain and dehydration).