A group of nutrition experts reviewed 10 common questions about whether everyday foods can do the same job as expensive sports supplements and special sports drinks. They looked at things like whether regular foods have enough protein, if homemade sports drinks work as well as store-bought ones, and whether special grains or coconut water are worth buying. The experts used scientific evidence to answer each question, helping athletes and active people understand what they really need to buy versus what they can get from foods already in their kitchen.
The Quick Take
- What they studied: Whether common foods and homemade drinks can replace expensive sports supplements and specially-made sports products
- Who participated: This wasn’t a study with participants. Instead, 10 nutrition experts reviewed scientific research and shared their professional opinions on 10 popular questions about sports nutrition
- Key finding: Many everyday foods can do the job of expensive sports products, but it depends on the specific nutrient and situation. For example, chocolate milk and beef jerky have good protein, homemade sports drinks can work, but some products still have advantages in certain situations
- What it means for you: You may be able to save money by using regular foods instead of buying expensive sports supplements, but the best choice depends on your specific sport, training intensity, and what your body needs
The Research Details
This article is a summary of a special session at a major sports medicine conference where 10 expert nutritionists each answered one question about sports nutrition. Each expert reviewed the scientific research on their topic and then shared evidence-based answers about whether everyday foods could replace commercial sports products. Rather than running a new experiment, the experts looked at what previous studies had found and used that information to answer practical questions that athletes and active people commonly ask.
This approach is valuable because it brings together the most current scientific knowledge from multiple experts in one place. Instead of athletes having to read dozens of research papers, they get clear, practical answers based on what science actually shows. This helps people make smart choices about what to buy and what to eat without wasting money on products they don’t need.
This article is a summary of expert opinions based on scientific research, not a new research study itself. The strength of the information depends on how carefully the experts reviewed the research and how recent that research is. Since this comes from a major professional conference and was published in a respected journal, the experts are likely well-qualified. However, readers should know that expert opinions can sometimes differ, and new research might change these conclusions in the future.
What the Results Show
The experts addressed ten key questions: (1) Most people don’t get enough creatine from regular food alone, so supplementation may help some athletes. (2) Artificial sweeteners can help reduce calorie intake for some athletes trying to manage weight. (3) Beef jerky and chocolate milk do contain meaningful amounts of leucine (an important amino acid), which may reduce the need for expensive branched-chain amino acid supplements. (4) Honey, applesauce, and other whole foods can provide carbohydrates for exercise, though commercial gels may be easier to digest during intense activity. (5) A homemade sports drink made from juice and salt can work similarly to commercial sports drinks for many situations. (6) Vegetarians may need to consider carnosine and carnitine supplementation since these are naturally found mainly in meat. (7) Teff grain does contain iron, but the amount and type may not be as useful as other iron sources. (8) Coconut water has some electrolytes but may not have enough sodium to fully replace specialized electrolyte drinks. (9) B vitamins can affect urine color, which might make it harder to use urine color as a hydration check. (10) Calcium intake before exercise may influence how bones respond to exercise stress.
The experts emphasized that the effectiveness of food versus supplements often depends on the specific sport, training intensity, individual needs, and timing of consumption. For endurance athletes, timing of carbohydrate intake matters more than the source. For strength athletes, total protein intake matters more than the specific type. The cost-benefit of commercial products varies—some are worth the money for convenience or effectiveness, while others can be replaced with cheaper food options.
These findings generally align with existing sports nutrition research but provide updated expert interpretation of current evidence. The consensus suggests a middle ground: everyday foods can handle many nutritional needs, but certain commercial products still have advantages in specific situations like during intense endurance exercise when quick digestion is critical. This represents a shift away from the idea that athletes need expensive supplements for everything, while still acknowledging that some products serve a real purpose.
This is a summary of expert opinions, not original research, so it’s only as strong as the research the experts reviewed. The article doesn’t provide detailed statistical data or new experimental evidence. Different experts might interpret the same research differently. Additionally, individual athletes have different needs, so what works for one person might not work for another. The recommendations may need updating as new research emerges.
The Bottom Line
For most athletes: Try using everyday foods first (chocolate milk, beef jerky, honey, homemade sports drinks) before buying expensive supplements—they often work just as well and cost less. For endurance athletes doing intense exercise lasting over 90 minutes: Commercial sports drinks and gels may still be worth buying because they’re easier to digest quickly. For vegetarians: Consider whether you need carnosine or carnitine supplements since these are harder to get from plant foods. For all athletes: Focus on total nutrition (enough calories, protein, carbohydrates, and hydration) rather than worrying about specific supplement brands. Confidence level: Moderate to High for most recommendations, as they’re based on multiple expert reviews of scientific research.
This information is most useful for athletes and active people who want to save money on sports nutrition. It’s especially helpful for people training for sports, fitness enthusiasts, and anyone wondering if expensive sports products are necessary. People with specific health conditions, elite athletes competing at the highest levels, or those with special dietary needs should talk to a sports nutritionist for personalized advice. Casual exercisers doing light to moderate activity may not need to think about this as much.
Changes in performance or body composition from nutrition changes typically take 2-4 weeks to become noticeable, though some effects (like better hydration or energy during exercise) can happen within days. Bone metabolism changes may take several weeks to months to show up in measurable ways.
Want to Apply This Research?
- Track your daily protein intake (target: 1.2-2.0 grams per pound of body weight for athletes) and note whether you’re using whole foods like chicken, eggs, and Greek yogurt versus supplements. Also track your energy levels and performance during workouts to see if everyday foods work as well as commercial products for your needs.
- Replace one commercial sports product per week with a whole food alternative—for example, swap a protein powder shake for chocolate milk, or replace a commercial energy gel with applesauce or honey during training. Track how you feel and perform to see if the switch works for you.
- Keep a simple log for 4 weeks comparing your performance, energy levels, digestion comfort, and cost when using commercial products versus everyday foods. Rate your experience on a scale of 1-10 for each category. This personal data will help you decide what’s worth buying and what you can replace with cheaper food options.
This article summarizes expert opinions on sports nutrition based on scientific research, but it is not personalized medical or nutritional advice. Individual nutritional needs vary based on age, sex, sport, training intensity, health conditions, and personal goals. Athletes with specific health concerns, eating disorders, or those competing at elite levels should consult with a registered sports dietitian or healthcare provider before making significant changes to their nutrition plan. This information is current as of 2025 but may be updated as new research emerges. Always consult with a healthcare professional before starting new supplements or making major dietary changes.