Let’s be honest—most parents are winging it when it comes to supplements.
You want to do the right thing. You’re investing in your kid’s training, nutrition, travel, even private coaching. But when it comes to recovery and performance? You’re either guessing… or getting sold snake oil on TikTok.
So here’s the truth: not every athlete needs to be swallowing five pills a day or chugging three mystery shakes. But some supplements? They’re absolutely worth it—if you choose the right ones and actually understand what they do.
Let’s cut through the noise and talk about what’s legit, what’s BS, and how to set your athlete up to recover faster, train harder, and perform better—without blowing your budget or risking their health.
Why Supplements Even Matter (When Training’s Already On Point)
Supplements aren’t magic. They’re not going to make a weak kid strong or a lazy one fast. But if your athlete is already putting in the work? Supplements can tip the scale.
Used right, they fill in the gaps—supporting strength, endurance, recovery, and overall output in ways that whole food alone sometimes can’t match. Especially for athletes who train hard, play year-round, or deal with high school cafeteria lunches and inconsistent sleep.
But before you grab whatever’s on sale at Costco, let’s break down the ones that actually move the needle.
The Power Players: What Your Athlete Actually Needs
Creatine Monohydrate
If there’s one supplement parents tend to overthink—it’s this one. Creatine has a bad rep in some circles, but here’s the reality: it’s the most studied sports supplement in history. And the research is clear—it works.
Creatine boosts the body’s ability to produce ATP (the energy used for quick bursts like sprints, lifts, and jumps). That means more strength, more power, and better recovery between explosive efforts. And despite the myths—it’s safe for teens and pros alike, when dosed correctly.
We recommend 3–5g a day. No loading, no cycling, no drama. Just results.
Bonus? There’s emerging research on its cognitive benefits—like better memory and mental resilience under stress. For student-athletes juggling sports and school? That’s a huge win.
Beta-Alanine
Ever feel that deep burn during a workout where your muscles are screaming to quit? That’s lactic acid building up—and beta-alanine helps buffer that response.
It boosts carnosine levels in the muscle, delaying fatigue during high-intensity work. Think wrestling matches, sprint intervals, or CrossFit-style sessions. It’s not about more volume—it’s about more output per rep.
Start low (2–3g/day) to avoid the tingles, and build up to 3.2–6g depending on age and intensity.
Don’t Sleep on Recovery: It’s Not Just About the Workout
Protein Powder
Yes, food should come first. But if your kid isn’t getting 20–40g of high-quality protein after workouts? You’re leaving gains on the table.
Protein helps repair muscle damage and supports lean mass growth—especially critical for youth athletes during peak growth phases. A clean protein supplement makes it easier to hit those targets, especially post-training when appetite can be low or time is tight.
Whey is our go-to (fast digesting and complete). Casein is great pre-bed (slow digesting). Plant-based works if dairy’s an issue—but make sure it’s got a full amino acid profile.
Electrolytes
Hydration isn’t just water. If your athlete is sweating buckets at practice and only drinking Gatorade or plain water, they’re missing key minerals that regulate nerve and muscle function.
Electrolytes (sodium, potassium, magnesium) prevent cramps, support recovery, and help maintain energy and focus late into games. The right blend can be a game-changer—especially in heat or long tournaments.
Why We Use (and Recommend) Thorne
Here’s the other problem: not all supplements are created equal.
Most grocery store or Instagram brands are packed with fillers, sugar, or banned substances. That’s why we stick with Thorne—a company trusted by pro sports teams, third-party tested, NSF Certified, and laser-focused on clean, effective ingredients.
And here’s the good news:
All Rehabletics clients get 20% off all Thorne supplements.
Just reach out to the clinic and we’ll set up your exclusive discount.
Takeaway: What Parents Should Actually Do
Forget the 47-supplement stack. Here’s your starter pack:
Creatine Monohydrate (3–5g daily)
Quality Protein Powder (20–40g post-training)
Electrolytes (daily, especially in heat)
Add Beta-Alanine if they’re doing heavy sprint or interval work
And yes—consistency beats hype. These aren’t one-off miracle powders. They’re part of a system that supports training, nutrition, and sleep.
Want Real Performance? We’ll Show You How to Build It.
Supplements are one piece of the puzzle. At Rehabletics, we help athletes level up every piece—from recovery routines to injury prevention to movement strategy.
If you’re tired of guessing, ready to get clear, and want someone in your corner who’s done this at every level—from youth to pro?
➡️ Book a consult now
Let’s build your athlete the system they actually deserve.
