# What Supplements Do Athletes Consume Every Day?
Team GB rower Heidi Long pulls back the curtain on her daily supplement regimen, offering insight into what elite athletes actually take to support their training and recovery.
Long's routine includes several foundational supplements. She takes a multivitamin to cover baseline micronutrient gaps, vitamin D3 for bone health and immune function, and magnesium for muscle recovery and sleep quality. She also uses omega-3 fatty acids to support cardiovascular health and reduce exercise-related inflammation.
For performance during training, Long incorporates beta-alanine, an amino acid that buffers lactic acid buildup in muscles during high-intensity effort. This allows rowers to maintain power output for longer durations. She pairs this with creatine monohydrate, one of the most researched and effective supplements for strength and power sports.
Long's recovery stack includes a branched-chain amino acid (BCAA) supplement taken around her training sessions. She also uses electrolytes during and after intense workouts to replace sodium and potassium lost through sweat, maintaining hydration and muscle function.
Timing matters in her protocol. Long takes her multivitamin with breakfast to enhance absorption of fat-soluble vitamins. She consumes her beta-alanine and creatine daily with consistent dosing rather than cycling them on and off. Her BCAA and electrolyte supplements align directly with her training schedule.
Long emphasizes that supplement choices remain personal. What works for elite rowing may not suit other athletes or training styles. She recommends consulting sports nutritionists before starting any regimen, particularly regarding timing, dosing, and potential interactions with medications.
Her approach reflects current sports science evidence. Research supports multivitamins for athletes with dietary restrictions, vitamin D supplementation when sun exposure is limited, and