In short:
- In sports nutrition, food does most of the work: supplements only come in as a top-up.
- Three families have authorised claims in Europe: protein, creatine (3 g a day) and carbohydrate-electrolyte drinks for endurance.
- Whey is not mandatory: casein, egg, pea, rice or soy protein are real alternatives.
- ANSES warns against mass gain and weight loss supplements: favour products that comply with the NF V94-001 or EN 17444 standards.
Weight training and triathlon have almost opposite needs: strength on one side, endurance on the other. Combining them forces you to take a close look at sports nutrition. And the first lesson is the least marketable: most of it happens on your plate, not in the shaker. Here is how to sort supplements according to your goal.
Supplements with a recognised effect
Few substances sold in the sports aisle have a claim in the EU register1. Here are the ones that do.
| Supplement | Authorised claim | For whom |
|---|---|---|
| Protein | Contributes to a growth in muscle mass and to its maintenance, and to the maintenance of normal bones | Weight training, strength sports, insufficient dietary intake |
| Creatine | Increases physical performance in successive bursts of short-term, high-intensity exercise (3 g a day) | Weight training, sprinting, team sports |
| Carbohydrate-electrolyte drinks | Contribute to the maintenance of endurance performance during prolonged endurance exercise | Triathlon, long-distance running, cycling |
| Magnesium | Contributes to normal muscle function and to a reduction of tiredness and fatigue | Athletes whose diet lacks magnesium |
Sports nutrition: your plate before the shaker
If you train several times a week, you first need a diet that provides enough energy, rich in quality carbohydrates, protein and micronutrients, and good hydration. The general guidelines of the World Health Organization2 on healthy eating remain the foundation, sport or no sport.
Supplements make sense when:
- your diet is not enough to cover a need increased by training;
- convenience matters (a snack after a session, fuel during a race);
- an ingredient has a recognised effect that would be hard to obtain from food alone, such as creatine.
Protein and alternatives to whey
Protein is the first supplement bought by people who do weight training. For the adult population, the nutritional reference set by ANSES and EFSA is 0.83 g of protein per kilo of body weight per day. An athlete’s needs may be higher depending on training volume, but a varied diet is often enough to cover them.
Whey, convenient but not mandatory
Whey (milk serum protein) is appreciated for its digestibility and convenience. It is in no way essential. If you digest it poorly, do not eat dairy products or simply want variety, there are real alternatives.
| Protein | Source | What to know |
|---|---|---|
| Whey concentrate or isolate | Milk (whey) | Fast digestion, isolate contains little lactose |
| Casein | Milk | Slower digestion, often taken in the evening |
| Egg protein | Egg white | Dairy-free alternative |
| Pea protein | Yellow pea | Plant-based, often combined with rice to complete the amino acid profile |
| Rice protein | Brown rice | Plant-based, rarely used alone |
| Soy protein | Soy | Plant-based, complete amino acid profile |
To choose well, look at the protein content per 100 g, the ingredient list (sweeteners, thickeners) and the price per 25 g of protein. Several French brands, such as Nutripure or Nutrimuscle, offer extensive protein ranges, including alternatives to whey.
Creatine: the most studied supplement
Creatine is probably the best documented sports supplement. The body makes it itself, and food provides some of it through meat and fish. As a supplement, creatine monohydrate is the most studied form, and the authorised claim applies to an intake of 3 g a day.
The full creatine fact sheet details how it works, the dose, the loading phase, common misconceptions and precautions.
| Benchmark | Value |
|---|---|
| Daily creatine intake linked to the performance claim | 3 g |
| Protein nutritional reference for adults (ANSES, EFSA) | 0.83 g per kilo per day |
| Nutrient reference value for magnesium | 375 mg a day |
Endurance: carbohydrates, hydration and electrolytes
In triathlon, protein is not what makes the difference: energy and hydration management is. Over long efforts, drinks that combine carbohydrates and electrolytes have an authorised claim on maintaining endurance performance.
Good habits:
- Try out your race nutrition in training, never for the first time on race day.
- Drink regularly in small amounts rather than a lot at once.
- Keep an eye on iron and vitamin D over the long term, especially for female athletes: a check-up with a doctor is better than supplementing at random.
For micronutrients, the guide vitamins and minerals: roles and needs reviews the intakes to watch.
Recovery: what really works
Recovery depends first on three levers: sleep, food (protein and carbohydrates after exercise) and hydration. Supplements come afterwards. Magnesium has its place if your dietary intake is insufficient, as the magnesium fact sheet explains, and protein can help when the next meal is a long way off.
For joints, heavily used in running, many athletes turn to collagen. Be wary of promises: the collagen fact sheet sets out what is established.
The risks for athletes
ANSES has published an opinion on food supplements for athletes3, following reports of adverse effects linked in particular to mass gain and weight loss products. In particular, it advises against:
- products combining several stimulant substances;
- taking supplements containing caffeine before and during exercise;
- combining several supplements, or supplements with medicines.
Goal by goal
- Building muscle: first enough protein from your diet, a protein powder if needed, and creatine if you do short, intense efforts.
- Improving endurance: a carbohydrate-rich diet, well-planned hydration and sports drinks tried out in training.
- Recovering better: sleep above all, then protein after the session and magnesium if your diet does not provide enough.
To choose a brand, always compare compositions at equal doses. The guide on how to choose a food supplement brand gives the pointers, and the ranking of the best food supplement brands presents seven brands well known in France.
Frequently asked questions
Which sports nutrition supplements are really useful?
Supplements with an authorised claim in Europe are the most solid: protein for muscle mass, creatine for repeated short, high-intensity efforts, and carbohydrate-electrolyte drinks for prolonged endurance efforts. The rest depends on your diet and your sport.
Do you need whey for weight training?
No, it is not mandatory. Whey is simply a convenient source of protein. If your diet provides enough protein, you do not need it. There are also alternatives to whey: casein, egg, pea, rice or soy protein.
Is creatine allowed in France?
Yes, creatine is legally sold as a food supplement in France. One claim is authorised in Europe: it increases physical performance in successive bursts of short-term, high-intensity exercise, for an intake of 3 g a day.
Do supplements for athletes carry risks?
Yes, especially mass gain and weight loss products, which have been the subject of a warning from ANSES. Some products may also contain banned substances. Favour products that comply with the NF V94-001 or EN 17444 standard, bought through controlled channels.