For elite athletes, every detail matters—from the food they eat to the way they recover. But what about the pills, powders, and potions that fill their daily routine? Team GB rower Heidi Long recently gave BBC Sport a behind-the-scenes look at her vitamin and supplement regimen, offering a rare glimpse into the daily habits that help power Olympic-level performance. While no supplement can replace hard training and a balanced diet, many athletes rely on a carefully curated stack of nutrients to fill gaps, support recovery, and stay healthy under intense physical stress.
In this article, we break down the most common supplements athletes consume every day, why they take them, and what you should consider before adding them to your own routine. Whether you’re a weekend warrior or a competitive amateur, understanding the science behind these products can help you make smarter choices.
The Foundation: Why Athletes Need Supplements
Athletes push their bodies to the limit, which means their nutritional needs are higher than the average person’s. Training depletes energy stores, causes muscle damage, and increases oxidative stress. While whole foods should always be the primary source of nutrients, supplements serve a specific purpose: they provide a convenient, concentrated way to meet increased demands.
For example, a rower like Heidi Long might train twice a day, burning thousands of calories. Even with a well-planned diet, it can be challenging to consume enough vitamins, minerals, and protein to support muscle repair and immune function. Supplements help bridge that gap, ensuring the body has what it needs to perform and recover.
But it’s not just about popping a multivitamin. Elite athletes often work with sports nutritionists to tailor their intake to their specific sport, training phase, and individual deficiencies. A sprinter might focus on creatine and beta-alanine, while an endurance athlete might prioritize iron and electrolytes. The key is personalization—what works for one person may not work for another.
Daily Multivitamins: The Safety Net
One of the most common supplements in any athlete’s routine is a high-quality multivitamin. Think of it as an insurance policy. Even the most disciplined eaters can miss out on essential micronutrients, especially when traveling or during heavy training blocks.
Multivitamins typically contain a broad spectrum of vitamins and minerals, including vitamin D, B-complex, zinc, and magnesium. For athletes, these nutrients play crucial roles:
- Vitamin D supports bone health and immune function, and many athletes are deficient, especially those who train indoors.
- B vitamins help convert food into energy, which is vital for high-intensity sessions.
- Zinc aids in muscle repair and hormone production, including testosterone.
- Magnesium supports muscle relaxation and prevents cramps.
Heidi Long’s routine reportedly includes a daily multivitamin, which she takes with breakfast. It’s a simple habit that ensures she covers her bases, even on days when her meals aren’t perfect.
How to Choose a Multivitamin
Not all multivitamins are created equal. Look for products that are third-party tested, such as those certified by NSF International or Informed Sport. These certifications ensure the product contains what it claims and is free from banned substances—a critical concern for professional athletes who face anti-doping regulations.
Also, pay attention to the form of nutrients. For example, magnesium glycinate is better absorbed than magnesium oxide. And if you’re vegan or vegetarian, check that the vitamin D3 is plant-based (from lichen) rather than derived from lanolin.
Omega-3 Fatty Acids: The Anti-Inflammatory Powerhouse
Omega-3s, particularly EPA and DHA, are another staple in many athletes’ daily supplement stacks. These essential fats are known for their anti-inflammatory properties, which can help reduce muscle soreness and joint pain after intense workouts.
For athletes, omega-3s offer several benefits:
- Reduced exercise-induced inflammation
- Improved joint health and mobility
- Enhanced cardiovascular function
- Better brain health and mood regulation
While you can get omega-3s from fatty fish like salmon, many athletes don’t eat enough fish to meet the recommended intake. A high-quality fish oil or algae-based supplement provides a concentrated dose without the extra calories.
Dosage and Timing
Most sports nutritionists recommend 1,000 to 2,000 mg of combined EPA and DHA per day. It’s best to take omega-3s with a meal that contains fat to enhance absorption. Some athletes prefer to take them at dinner to avoid any fishy aftertaste during training.
If you’re vegetarian or vegan, look for algae-based omega-3 supplements, which are just as effective as fish oil and more sustainable.
Protein Powders: Building and Repairing Muscle
Protein is the building block of muscle, and athletes often struggle to consume enough through food alone. That’s where protein powders come in. Whey, casein, and plant-based options like pea or soy are popular choices for post-workout recovery.
Heidi Long, like many athletes, uses a protein shake after training sessions. This quick and convenient source of amino acids helps kickstart muscle repair and reduces muscle breakdown.
Whey vs. Plant-Based Protein
Whey protein is the gold standard because it’s quickly absorbed and rich in leucine, the amino acid that triggers muscle protein synthesis. However, some athletes have lactose intolerance or prefer plant-based options. Pea protein is a great alternative, as it’s also high in leucine and easily digestible.
When choosing a protein powder, check the label for added sugars and artificial ingredients. A simple, unflavored option is often the best choice—you can add your own fruit or cocoa for flavor.
How Much Protein Do Athletes Need?
The general recommendation for athletes is 1.2 to 2.0 grams of protein per kilogram of body weight per day, depending on the intensity and duration of training. For a 70 kg athlete, that’s roughly 84 to 140 grams of protein daily. A protein shake can provide 20 to 30 grams, making it easier to hit that target.
Timing matters too. Consuming protein within 30 to 60 minutes after a workout is ideal, as your muscles are primed to absorb nutrients.
Creatine: The Most Studied Sports Supplement
Creatine is arguably the most researched and effective supplement for improving high-intensity exercise performance. It’s not just for bodybuilders—endurance athletes, rowers, and team sport players also benefit.
Creatine works by increasing the body’s stores of phosphocreatine, which is used to produce ATP, the primary energy currency for short bursts of activity. This can lead to:
- Increased strength and power
- Improved sprint performance
- Enhanced muscle recovery
- Greater training volume
Many athletes take creatine daily as a maintenance dose of 3 to 5 grams. Some do a loading phase of 20 grams per day for 5 to 7 days, but that’s not necessary—a consistent daily dose works just as well over time.
Is Creatine Safe?
Yes, creatine is safe for healthy individuals when taken at recommended doses. It’s one of the few supplements with overwhelming scientific support and is approved by the International Olympic Committee. However, it can cause water retention, so some athletes in weight-class sports may be cautious.
Always choose a pure creatine monohydrate product, as it’s the most studied and cost-effective form.
Vitamin D: The Sunshine Vitamin
Vitamin D is unique because it acts more like a hormone than a vitamin. It’s essential for calcium absorption, bone health, and immune function. Many athletes have suboptimal levels, especially those who train indoors or live in northern climates.
For athletes, vitamin D deficiency can lead to:
- Increased risk of stress fractures
- Weakened immune system
- Muscle weakness and fatigue
Heidi Long’s routine includes vitamin D, which she takes daily. The recommended dose varies, but most experts suggest 1,000 to 2,000 IU per day for maintenance, with higher doses if a blood test shows deficiency.
Getting Tested
If you’re an athlete, it’s worth getting your vitamin D levels checked. A simple blood test can tell you if you’re deficient, and your doctor can recommend an appropriate dose. Don’t overdo it—excessive vitamin D can be toxic, so stick to recommended amounts.
Electrolytes: Staying Hydrated and Preventing Cramps
Electrolytes—sodium, potassium, magnesium, and calcium—are crucial for nerve function and muscle contraction. When you sweat, you lose these minerals, and if you don’t replace them, you risk cramping, fatigue, and decreased performance.
While sports drinks provide some electrolytes, many athletes prefer supplement tablets or powders that can be added to water. These are especially important during long training sessions or competitions in hot conditions.
Heidi Long mentions using electrolyte tablets during intense rowing sessions, particularly in the summer heat. It’s a simple way to maintain hydration and keep muscles firing properly.
DIY Electrolyte Drink
You don’t need fancy products. A simple homemade version can include:
- 1 liter of water
- A pinch of salt (sodium)
- A squeeze of lemon or lime (potassium)
- A teaspoon of honey or maple syrup (carbohydrates)
This is a cheap and effective alternative to commercial sports drinks, without the artificial colors and excess sugar.
Other Common Supplements in Athlete Routines
Beyond the big hitters, athletes often incorporate other supplements based on their specific needs. Here are a few you might see in a daily routine:
Beta-Alanine
Beta-alanine is an amino acid that helps buffer lactic acid in muscles, delaying fatigue during high-intensity efforts lasting 1 to 4 minutes. It’s popular among rowers, swimmers, and sprinters. The typical dose is 3 to 5 grams per day, and it can cause a harmless tingling sensation (paresthesia).
Caffeine
Caffeine is a well-known performance enhancer, improving focus, alertness, and endurance. Many athletes take it as a pre-workout supplement, either in pill form or as coffee. The effective dose is 3 to 6 mg per kilogram of body weight, taken 30 to 60 minutes before exercise.
However, caffeine can disrupt sleep if taken too late in the day, so it’s best used strategically.
Iron
Iron is essential for oxygen transport in the blood. Endurance athletes, especially women, are at higher risk of iron deficiency due to losses through sweat, urine, and menstruation. Symptoms include fatigue, decreased performance, and shortness of breath.
If you suspect low iron, get a blood test before supplementing, as excess iron can be harmful.
Probiotics
Gut health is increasingly recognized as important for athletes. Probiotics can support digestion, nutrient absorption, and immune function. Some athletes take a daily probiotic to reduce the risk of respiratory infections during heavy training periods.
How to Build Your Own Supplement Routine
If you’re inspired by Heidi Long’s routine, here are some practical steps to create your own supplement plan:
- Start with a food-first approach. Supplements are meant to complement, not replace, a balanced diet. Focus on eating a variety of whole foods, including lean proteins, fruits, vegetables, whole grains, and healthy fats.
- Identify your needs. Consider your training volume, goals, and any known deficiencies. If you’re unsure, consult a sports nutritionist or doctor.
- Choose quality products. Look for third-party tested brands with clear labeling. Avoid proprietary blends that don’t disclose exact amounts.
- Start with the basics. A multivitamin, omega-3, vitamin D, and protein powder are a solid foundation. Add others only if you have a specific reason.
- Monitor your response. Keep a log of how you feel, your performance, and any side effects. Adjust as needed.
The Importance of Professional Guidance
Professional athletes like Heidi Long have access to sports nutritionists who tailor their supplement stacks. For the average person, it’s wise to seek similar advice, especially if you have underlying health conditions or take medications. A healthcare professional can help you avoid potential interactions and ensure you’re using supplements safely.
Common Myths and Misconceptions
There’s a lot of misinformation about supplements. Let’s clear up a few common myths:
- Myth: More is better. Taking excessive doses of vitamins can be harmful. Stick to recommended amounts.
- Myth: Supplements can replace training. No pill will make you fit. Supplements only enhance what you already do.
- Myth: All supplements are banned. Most are perfectly legal, but some may contain banned substances if they’re contaminated. Always buy from reputable brands.
Final Thoughts
Athletes consume supplements daily for a reason—they help fill nutritional gaps, support recovery, and enhance performance. From a simple multivitamin to targeted additions like creatine and omega-3s, each product serves a purpose. The key is to approach supplementation with knowledge and caution, just like Heidi Long does.
Remember, supplements are not magic. They work best when combined with a solid training program, adequate sleep, and a nutrient-dense diet. If you’re considering adding supplements to your routine, start small, choose quality products, and consult a professional. Your body will thank you.
