For footy, soccer and netball players, the supplements with the best evidence are simple: carbohydrate from food, sports drinks or gels on game day, protein to help recovery, creatine monohydrate for repeated sprints and strength work, caffeine for adult players, and electrolytes when it is hot. Sports Dietitians Australia (SDA) says that in most cases nutrition needs can be met through food, so supplements are the top layer, not the base. This guide covers pre-season, game day, recovery and what to check if your league drug tests.
Food first for team-sport players
SDA's AFL fact sheet explains that energy needs are high in pre-season, when players do heavy endurance and resistance training, so carbohydrate needs are high to fuel training and protein supports repair. Once the season starts and training tapers, carbohydrate is still the main fuel for games, but needs drop on lighter training days. Fruit, vegetables and wholegrains supply the vitamins and minerals that support recovery. The same pattern suits soccer, netball and other stop-start sports.
The best supplements for team sports are the ones in Group A of the Australian Institute of Sport (AIS) Sports Supplement Framework, which means strong evidence for use in specific situations. For team sports, those include sports drinks, gels, electrolytes, protein supplements, creatine and caffeine.
The season at a glance:
| Phase | Main goal | Food first | Supplement options (AIS Group A) |
|---|---|---|---|
| Pre-season | Fuel heavy training and build strength | Carbohydrate-rich meals, protein at each meal | Creatine monohydrate, protein powder, electrolytes on hot days |
| Game day | Start fuelled and stay hydrated | Pre-game meal 3 to 4 hours before | Sports drink or gel at breaks, caffeine for adults |
| Recovery | Refuel, repair, rehydrate | Flavoured milk, then a meal within 90 minutes | Protein shake, electrolytes |
Footy pre-season supplements
- Protein: the AIS puts athletes in heavy training at 1.2 to 1.6 g of protein per kilo a day, spread over 3 to 5 meals and snacks of about 0.3 to 0.4 g/kg each (roughly 15 to 30 g). It notes most athletes reach this from food, so a protein shake is a convenient top-up on busy days, not a must.
- Creatine monohydrate: the AIS says creatine improves brief, high-intensity efforts, especially repeated ones, which are common in team sports. The usual dose is 3 to 5 g a day, or 20 g a day split into 4 doses for 5 days before dropping to 3 to 5 g. Expect up to 1 to 2 kg of extra body weight. The ISSN adds that creatine may help athletes tolerate heavy increases in training.
- Hydration: SDA notes pre-season is often hot, with fewer chances to drink than on game day, so use every break. Our hot weather hydration guide covers summer sessions.
Game day: what to eat and drink
- Pre-game meal: SDA recommends the last main meal 3 to 4 hours before the bounce, with carbohydrate, some protein and less fat and fibre. Pasta with a tomato-based sauce, rice dishes or porridge with banana all fit. A smaller snack such as crumpets with jam or a banana can follow 1 to 2 hours out.
- During the game: SDA says quarter-time breaks are short, so players may prefer sports drinks or gels, while the longer half-time break allows a banana or cereal bar. The AIS groups stop-start team sports lasting 1 to 2.5 hours with endurance exercise, at 30 to 60 g of carbohydrate an hour.
- Fluids: SDA's netball fact sheet suggests about an extra litre of fluid per hour of play. Electrolytes help on hot days and for heavy sweaters.
- Caffeine, adults only: the AIS lists team and intermittent sports among those where caffeine is likely to improve work rate, skills and concentration. Up to 3 mg per kilo of body weight, taken up to an hour before or at strategic points in the game, is enough. Try it at training first, and remember about half is still in your blood 5 hours later, which matters after night games.
Recovery after training and games
SDA describes recovery as refuel, repair, rehydrate and revitalise:
- Refuel: if your next session is less than 8 hours away, aim for 1.0 to 1.2 g of carbohydrate per kilo in the first hour, or about 0.8 g/kg if you have protein with it.
- Repair: a protein-rich snack or meal of about 15 to 30 g after exercise.
- Rehydrate: drink 125 to 150% of the fluid you lost. If you weigh 1 kg less after a game, that is about 1.5 L over the next 2 to 4 hours.
- Revitalise: fruit and vegetables for vitamins and minerals.
SDA's AFL fact sheet notes flavoured milk covers carbohydrate, protein and fluid in the first 30 to 60 minutes after a match, followed by a meal within 90 minutes. A protein shake does a similar job when you are on the move.
If your league tests for drugs
The AFL Anti-Doping Code applies through the AFL and its affiliated state bodies, and anti-doping rule violations apply to athletes at any level. That matters, because Sport Integrity Australia found 35% of 200 supplements it bought online contained substances banned in sport, often without listing them, and pre-workouts, fat burners and muscle builders were the most likely to be contaminated. The AIS lists tribulus and other testosterone boosters in Group D, the do-not-use group.
If you are tested, choose HASTA or Informed Sport certified products and check your batch number. Our guide to supplements for drug-tested athletes shows how.
Junior players
For players under 18, it is food first. The AIS supports steering under 18s away from many supplement types, and Athletics Australia's 2026 policy says performance supplements should not be used under 16 and only with a dietitian or doctor supervising at 16 and 17. The AIS also suggests under 18s keep caffeine below 2.5 mg per kilo a day, so pre-workouts and caffeine gels are not for junior players. Our guide to supplements for teenagers covers this in more detail.
Products to look at
- Legit Supps Creatine Monohydrate: 5 g of creatine monohydrate per scoop, nothing else.
- ATP Science ATPure Creatine: single ingredient, and the brand states it is HASTA certified.
- R1 Protein WPI: 25 g of protein per 32 g scoop (Chocolate Fudge).
- Dr. Hydrate Electrolytes: 250 mg sodium per scoop, and the brand states it is HASTA certified.
- SiS GO Isotonic Energy Gels: 22 g of carbohydrate per gel for quarter-time breaks.
Browse our creatine monohydrate and hydration and electrolytes ranges. If you run a community club in Melbourne's north, read about our free supplement taste tests for sports clubs near Reservoir, or visit Supps247 Reservoir.
FAQs
What are the best supplements for team sports?
The supplements with the strongest evidence for team sports sit in AIS Group A: sports drinks and gels for game-day fuel, electrolytes for hot days, protein supplements for convenient recovery, creatine monohydrate for repeated sprints and strength, and caffeine for adult players. Sports Dietitians Australia says most needs can be met through food, so build the basics first: carbohydrate-rich meals, protein at each meal and good hydration.
What supplements should I take for footy pre-season?
Pre-season training is heavy, so start with enough carbohydrate and protein from food. The AIS suggests 1.2 to 1.6 g of protein per kilo a day for athletes in heavy training, and a shake can help on busy days. Creatine monohydrate at 3 to 5 g a day suits the sprint and strength work, and electrolytes help on hot days. Choose batch-tested products if your league tests.
What supplements are suitable for AFL players?
For adult AFL and community footy players, the evidence-based options are AIS Group A products: carbohydrate sports foods, electrolytes, protein, creatine and caffeine, used for a specific purpose. The AFL Anti-Doping Code applies through affiliated state bodies, so choose HASTA or Informed Sport certified products and avoid testosterone boosters, which the AIS lists in Group D. An Accredited Sports Dietitian can tailor a plan.
Is creatine good for footy?
Creatine monohydrate suits footy well. The AIS says it improves brief, high-intensity efforts, especially repeated ones, which are common in team sports. Take 3 to 5 g a day, or load with 20 g a day split into 4 doses for 5 days. It can add 1 to 2 kg of body weight. It is not recommended for players under 16.
Can I have caffeine before a game?
Adult players can. The AIS says caffeine is likely to improve work rate, skills and concentration in team sports, and up to 3 mg per kilo of body weight is enough, taken up to an hour before or during the game. Try it at training first, count coffee and pre-workout, and be careful with night games because caffeine can disturb sleep. Players under 18 should skip it.
Are supplements safe if my league drug tests?
No supplement is risk free. Sport Integrity Australia found 35% of 200 supplements bought online contained substances banned in sport, often not on the label. If you are tested, stick to products you actually need, choose HASTA or Informed Sport certified products, check your batch number on the certifier's website, and keep your receipt and label. Skip pre-workouts, fat burners and testosterone boosters.
Sources: Sports Dietitians Australia, AFL fact sheet; Sports Dietitians Australia, netball fact sheet; Sports Dietitians Australia, recovery nutrition fact sheet; AIS Group A fact sheets (isolated protein, creatine, caffeine, sports gels); AIS Group D; AIS Sports Supplement Framework position statement; Kreider and colleagues, ISSN position stand: creatine (2017); Sport Integrity Australia, supplement survey (April 2025); WA Football Commission, anti-doping; Athletics Australia Supplement Policy 2026.
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Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
