Smart choices, safety tips, and what really supports sprint performance
At FAST Running, we believe in food first — but we also understand that supplements can play a helpful role when training loads increase, recovery windows shrink, or athletes need a little extra support to stay on track. With so many powders, tablets, and tubs lining supermarket shelves and sports stores, it’s important to know what’s actually worth your money, what’s safe, and what you might want to skip entirely.
Let’s break it down.
Creatine: Sprint Power in a Scoop
What it is: A naturally occurring compound that helps produce energy during high-intensity activity.
Why it helps: Creatine monohydrate has decades of research supporting its benefit for sprinters and jumpers. It helps improve explosive strength, sprint power, and muscle recovery.
Worth it? ✅ Yes – when used correctly and consistently.
Use wisely:
- Use creatine monohydrate, ideally from a HASTA-certified brand.
- Stick to a consistent daily dose (3–5g).
- Combine with a carb-rich meal or post-training shake for best absorption.
Whey Protein: Post-Training Recovery Hero
What it is: A fast-digesting protein sourced from milk.
Why it helps: After sprint training or gym, muscle fibres need protein to rebuild and recover. Whey helps kickstart that process fast.
Worth it? ✅ Yes – when food options are limited or appetite is low.
Look for:
- HASTA-certified whey protein (e.g. True Protein’s WPI90).
- 20–25g protein per serve is ideal.
- Can be mixed with milk, water, or yogurt and fruit.
Caffeine: Use Strategically
What it is: A stimulant that enhances focus and reduces perceived exertion.
Why it helps: For mature teens and adult athletes, it can provide a performance edge – but only when used sparingly.
Worth it? ⚠️ Maybe – with guidance.
Use wisely:
- Avoid using caffeine daily — save it for key sessions or comp days.
- Try it in low doses first (like a small coffee or caffeine gum).
- Avoid late in the day to prevent sleep disruption.
Note: Not recommended for younger teens or athletes with anxiety or sleep issues.
Electrolytes: Not Just for Hot Days
What they are: Minerals (like sodium, potassium, magnesium) lost in sweat.
Why they help: Replenish what’s lost in intense or long sessions, especially in heat or during multiple races.
Worth it? ✅ Yes – especially on comp days or during summer.
Try:
- Hydralyte Sports Powder Tub (with a great balance of electrolytes and low sugar).
- Portable, easy to scoop into a water bottle, and helps you stay hydrated.
VOOST Vitamins: Everyday Support
What they are: Fizzy vitamin tablets you drop into water.
Why they help:
- Encourage better hydration by making water more appealing.
- Support general health, especially during high school stress or illness.
What to consider: - Magnesium for muscle relaxation and cramp prevention.
- Vitamin C + Zinc to support immunity.
- B Complex for energy metabolism.
Worth it? ✅ Yes – especially if it encourages drinking more water and filling dietary gaps.
What to Avoid 🚫
Beware of:
- Supplements not batch-tested – they may be contaminated and pose a risk under anti-doping rules.
- Fat burners, pre-workouts, or muscle gainers with long ingredient lists or sketchy claims.
- Anything without clear labelling, HASTA-certification, or third-party testing.
Make It Safe: Use HASTA-Certified Products ✅
FAST Running recommends using supplements that carry the HASTA (Human and Supplement Testing Australia)certification. These products are batch-tested and safe for athletes subject to anti-doping rules.
Examples:
- True Protein WPI90 and Creatine Monohydrate
- Hydralyte Sports Powder Tub
- VOOST Vitamins
Final Word: Food First, Supplements Second
You can’t out-supplement a poor diet. Real food will always be the foundation of sprint performance. But when used wisely and safely, supplements like creatine, whey, electrolytes, and vitamin tabs can give athletes the edge – especially during high-demand periods.
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