Supplements 101: Protein, Creatine & Hydration — Do You Need Them?

By Spectator Sport | Athlete Development Series: Fuel the Grind

Supplements are everywhere.

Your teammates take protein shakes, people swear by creatine, and every sports drink claims to make you faster, stronger, better.

What actually works? What’s just expensive hype?

At Spectator Sport, we break it down real, no BS, no paid promotions, just facts for athletes who want to fuel smarter and play harder.

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First: Do You Even Need Supplements?

Here’s the truth:

You can be a high-performing athlete without a single supplement.

But if you train hard, eat clean, and sleep right, supplements can help fill the gaps and enhance your gains.

Think of them like this: Food = Foundation Supplements = Support

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1. Protein: The Recovery King

What It Does:

• Helps repair and build muscle

• Aids post-workout recovery

• Keeps you full and fueled

  
  

When to Use It:

• After lifting, practice, or games

• When you can’t get enough protein from food

• As a convenient breakfast/snack on-the-go

How to Use It:

• 1 scoop (20–30g) mixed with water, milk, or in a smoothie

• Don’t overdo it — more isn’t always better

• Pair with carbs post-workout (e.g., banana or oats)

Best Picks:

• Whey isolate (fast-digesting, great post-workout)

• Plant-based blends (if you’re dairy-sensitive)

Heads Up: Some powders have added sugar or fillers. Always check the label.

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2. Creatine: The Most Researched Supplement in Sports

What It Does:

• Boosts explosive strength and power

• Helps muscles recover faster between sets

• Increases muscle size (via water retention and volume)

Who Should Use It:

• Serious athletes age 16+ who lift, sprint, or compete at high intensity

• NOT necessary for beginners or casual athletes

How to Use It:

• 3–5g daily — consistency matters more than timing

• Take with water or your protein shake

• No need to “load” or cycle off

Safe?

Yes, when taken correctly and with plenty of water, no, if you don’t hydrate or you’re under 16.

Myth Bust: Creatine is not a steroid, it’s naturally found in meat and safe for long-term use.

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3. Hydration & Electrolytes: Your Secret Weapon

Why It Matters:

• Even 2% dehydration = slower reaction time, less power, more cramps

• You lose electrolytes through sweat (especially sodium & potassium)

How to Hydrate:

• Before Practice: 16–20 oz water

• During: Sip water or electrolyte drink every 15–20 min

• After: Rehydrate with water + salt or an electrolyte mix

Good Options:

• Water + pinch of sea salt + squeeze of lemon

• Low-sugar electrolyte powders (LMNT, Liquid IV, Gatorade Zero)

• Coconut water (natural potassium boost)

Avoid:

• Sugary sodas

• Energy drinks with caffeine overload

• Drinks with “buzzwords” but no real ingredients

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Final Recap: Do You Need It?

Supplement	When to Consider	Key Benefit
Protein	Can’t hit your protein needs from food	Recovery & muscle building
Creatine	Serious athlete over 16, lifting or sprinting	Power, strength, recovery
Hydration/Electrolytes	Everyone	Energy, endurance, injury prevention

3 Golden Rules for Young Athletes & Supplements

1. Food comes first: Never let powders replace real meals

2. Talk to your coach or a nutritionist before starting anything new

3. Consistency > Hype: Real gains come from habits, not magic

   
   

Don’t Fall for Flashy Labels.

Fuel with Purpose.

Supplements aren’t shortcuts, they are tools, use them right, train smart, and the results will come.

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At Spectator Sport, we don’t just build athletes.

We build educated competitors.

Follow us for more real talk on training, nutrition, recovery, and the work behind the wins.

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