apply-supplementation-protocol

Apply Supplementation Protocol

Select and dose dietary supplements based on the evidence hierarchy: confirm strong scientific support exists, verify the product is third-party tested, and match the supplement to the athlete's sport and phase.

Why This Is Best Practice

Adopted by: AIS (Australian Institute of Sport) developed the most widely cited evidence-based supplement framework globally, now adopted by multiple national sports institutes. WADA, IOC, and national anti-doping organizations use evidence-based supplement guidance to help athletes navigate the contamination risk of the supplement industry. Impact: Maughan et al. (2018) IOC Consensus Statement found that only a small number of supplements have sufficient evidence to justify use in high-performance sport: creatine, caffeine, nitrate/beetroot juice, beta-alanine, vitamin D (if deficient), and iron (if deficient). The same review found that approximately 15% of supplements contain undeclared substances, and contaminated supplements account for 15-25% of inadvertent doping violations. A positive drug test can end a career regardless of intent.

Steps

1. Apply the AIS supplement framework (A-D classification)

Use the AIS tiered framework to evaluate any supplement:

Tier	Classification	Description	Examples
A	High evidence	Strong RCT evidence; approved for athlete use	Creatine, caffeine, nitrate, beta-alanine, vitamin D, iron (if deficient), sports foods
B	Emerging evidence	Promising but insufficient evidence; individual monitoring	HMB, Vitamin C+E (timing concerns), tart cherry, quercetin
C	Insufficient/no evidence	No benefit shown in RCTs; not recommended	Glutamine, BCAAs (when protein intake adequate), most proprietary blends
D	Banned/harmful	Prohibited or unsafe	Stimulants, prohormones, SARMs, EPO, growth hormone

Only Tier A supplements should be used routinely. Tier B: individual assessment with sport scientist. Tier C/D: avoid.

2. Dose Tier A supplements correctly

Creatine monohydrate:

• Loading: 20g/day in 4×5g doses for 5-7 days; maintenance: 3-5g/day
• Alternative: 3-5g/day with no loading phase (same end result in 4 weeks)
• Best for: strength/power sports, team sports with repeated high-intensity efforts; limited benefit for pure endurance
• Evidence: hundreds of RCTs; +5-15% in strength/power outcomes

Caffeine:

• Dose: 3-6 mg/kg body mass, 45-60 min before competition
• Habitual use blunts the ergogenic effect — consider reducing caffeine use 7-10 days before a major event
• Evidence: meta-analyses show 1-3% improvement in endurance performance; strong evidence across aerobic and anaerobic tasks

Dietary nitrate (beetroot juice):

• Dose: 400-600 mg nitrate (approximately 500mL concentrated beetroot juice) 2-3 hours before
• Best for: continuous aerobic exercise at moderate-high intensities; less benefit at elite level (high oxidative capacity)
• Evidence: strong for recreational-intermediate athletes; variable for elites

Beta-alanine:

• Dose: 3.2-6.4 g/day in divided doses (flushing/tingling side effect common with single doses)
• Best for: events 1-7 min duration (400m-1500m, 800m swim, wrestling); increases muscle carnosine = buffering capacity
• Evidence: moderate; effects meaningful for high-glycolytic events

3. Verify contamination risk — use certified products only

Supplement contamination is the primary risk for athletes subject to anti-doping:

• Only use products certified by a recognized third-party program: Informed Sport, NSF Certified for Sport, Banned Substances Control Group (BSCG)
• Do not use uncertified products regardless of brand reputation
• Explain to athletes: "I didn't know it was in there" is not a defense under WADA code

4. Correct deficiencies before addressing performance supplementation

Common nutrient deficiencies in athletes that masquerade as performance problems:

• Iron deficiency (especially female athletes): correct via diet and supplementation before adding ergogenics; depleted iron = impaired aerobic performance
• Vitamin D deficiency: 1000-2000 IU/day if serum 25(OH)D <75 nmol/L; affects bone health, immune function, muscle function
• Calcium: particularly female athletes in energy restriction; affects bone density

Test (blood work) before supplementing. Supplementing nutrients without deficiency provides no benefit and can cause harm at high doses.

5. Document supplement use

All athletes subject to anti-doping must:

• Keep a record of all supplements (name, brand, dose, certification status, date started/stopped)
• Be prepared to show this record if tested
• Declare supplements on doping control forms if in doubt

Common Mistakes

• Relying on gym/social media recommendations: Most supplement marketing is not evidence-based. Use the AIS framework before purchasing.
• Using uncertified products: Saves money until a positive test ends a career.
• Stacking multiple supplements: Interaction effects are unstudied for most combinations. Stick to 1-3 well-evidenced supplements at a time.

When NOT to Use

• Athletes under 18: extra caution required; supplement regulation does not apply to products marketed to minors.
• Pregnancy: no performance supplements during pregnancy without medical supervision.