The Science of Supplementation for Athletes

From figs in ancient Greece to powders in a modern gym bag, athletes have always chased an edge. But when it comes to supplements, how do you know what actually works—and what belongs in a gas station bathroom?

In this episode of Your Diet Sucks, elite ultrarunner Zoë Rom and registered dietitian Kylee Van Horn dig into the wild history of sports supplements, from the first Olympic athletes to today’s crowded supplement aisle. We break down what every athlete should know about contamination, safety, and banned substances, and explain why regulation is so murky. You’ll learn how to separate science-backed supplements from snake oil, the big questions to ask before adding anything to your routine, and yes…all the unexpected uses of Horny Goat Weed.

Whether you’re an endurance athlete, a weekend warrior, or just curious about performance nutrition, this episode will help you cut through the hype and make smarter, safer decisions about supplements.