Sometimes I start researching an athlete question only to realize I’m a delusional hypocrite.

For example, my athletes progress and thrive on a limited menu of about 10 basic exercises, while my own training goes in circles with random acts of variety.

In another example, I refuse to write training programs for athletes for at least 4 weeks after their season ends to encourage a true rest period, while I get restless and look for something stupid to do in the gym after barely 5 days off.

Finally, in the most important example, I’ve taken the stance since my days as a personal trainer that supplements are an ineffective waste of money…while I actually take several every day!

Well first, understand that if I took my own advice, I’d surely be a millionaire Olympian working as a school teacher right now.

Second, understand that when I say “supplement” and when fitness magazines say “supplement”, we’re simply not talking about the same thing.

What I DON’T Take

I don’t take anything definitely banned by WADA/USADA or highly likely to be banned.

I don’t take anything from a company with a YouTube channel or that sponsors bodybuilding competitions.

I don’t take anything marketed to CrossFitters via the Games.

I don’t take fat burners, testosterone boosters, or “potency” aids.

And, specifically, I don’t take creative, BCAAs, L-glutamine, glucosamine, caffeine tablets, or energy drinks.

Anything directly or indirectly marketed as performance-enhancing is off the table for me.

This article isn’t about *why* I don’t take these things, nor why *you* should or shouldn’t take these things. It’s simply a disclosure.

What I Take

I take a multivitamin (Men’s One A Day) every day.

I take fish oil tablets or liquid Omega-3 every day (both Barlean’s).

I take 5-10g of fiber as psyllium husk (MetaMucil) every day.

I have ginger or lemon ginger tea every night, or at least hot water with lots of lemon.

I take 20-40g of whey protein (Optimum Nutrition) after high-volume training sessions, so about 4 times per month, or if I’m obviously going to miss a meal after training. I tend to add another 5g of fiber to this.

I take extra fiber when I travel, in addition to electrolyte mix (BioSteel, Liquid IV) in up to two water bottles per day. I tend to buy protein drinks or meal-replacement bars for my travel bag as well (Koia, Quest Nutrition).

I drink 5-10 cups of coffee each *week*.

Oh and I love donuts but have to moderate them, so I take 2 every Saturday!

Why Take Supplements At All?

I believe in nutritional supplements, both as a way to address nutrient deficiencies and as a way to maintain motility and, thus, gut health.

As well as I try to eat, planning, food availability, and the pace of travel can throw off my intake. I use supplements to cover the gaps.

As well as I try to eat, nutrient density from store-bought food and available time can limit my macro & micronutrient balance. I use supplements to get what I need.

But I don’t believe in sports supplements. Most are ineffective, as shown in research. Many are mislabeled and contain banned substances, as shown in PED audits. Some really work with minimal side effects (creatine, BCAAs) but I don’t want the hassle of timing and availability when I’m constantly adapting my training to work, family, and travel demands.

One True Thing About Supplements

So here’s a more complete, nuanced truth: sports supplements are still stupid (to me), but dietary supplements have value (in my opinion).

I’m absolutely still a delusional, hypocrite. For example, I pull training for 3+ days after any big competition for my athletes, but I’ve been known to try to hit PRs in the gym the day after key races. I often fail.

But on at least this topic, I’ve meant what I’ve said – I simply didn’t say it clearly.

You, dear reader, of course, may do as you please.