Walk into almost any locker room or weight room, and people will probably be talking about supplements. Protein powders, energy drinks, and recovery shakes are everywhere. Many student-athletes use them or at least consider doing so. But there is a bigger question that does not always get talked about in high school athletics: what is actually allowed, and what are coaches supposed to do about it?
At first, supplements might seem pretty harmless. You can buy them at stores or online, and they are often labeled as “natural” or “safe.” But at the high school level, things are more complicated. Most athletic associations do not fully ban common supplements like protein powder or electrolyte drinks, but they do warn athletes to be careful and recommend talking to a doctor before using anything. Beyond protein powder and electrolytes, many students also use or consider creatine for strength, pre-workout powders for energy and focus, caffeine or energy drinks for endurance, BCAAs (branched-chain amino acids, which help with muscle recovery), beta-alanine for fatigue, nitric oxide boosters like L-citrulline for blood flow, and vitamins like iron or vitamin D. Some students also look into weight-loss or “fat burner” supplements, which can be especially risky and are generally not recommended for high school athletes.
The main issue is safety. Supplements are not checked as strictly as medicine. That means what is on the label is not always 100 percent accurate. Some products might include extra ingredients that are not listed, including stimulants or other substances that could be harmful, especially for teenagers.
In Michigan, the Michigan High School Athletic Association (MHSAA) does not completely ban supplements, but it makes its position clear. The MHSAA recommends a “food first” approach and warns that supplements are not tightly regulated and should be used with caution. It also notes that some supplements or ingredients can be banned, especially certain energy drinks or stimulants. Coaches are encouraged to guide athletes toward balanced meals instead of relying on powders or pills. The MHSAA also advises that if athletes do choose to use supplements, they should look for third-party tested products, such as ones labeled “NSF Certified for Sport” or “Informed Sport,” to reduce the risk of harmful or unlisted ingredients. While supplements are not completely illegal at the high school level, they are not strongly supported either. Instead, the focus is on safety, education, and proper nutrition.
Because of this, most experts suggest a “food first” approach. For student-athletes, eating balanced meals usually gives the body what it needs. Carbs provide energy, protein helps muscles recover, and staying hydrated keeps everything working right. Supplements are meant to help when something is missing, but for most high school athletes, they are not necessary.
At higher levels like college or professional sports, supplements are used more often because training is more intense, schedules are demanding, and athletes may need help meeting strict nutrition goals. However, those programs usually have access to athletic trainers, dietitians, and approved supplement programs that monitor what athletes are using.
What makes high school different is that athletes are still growing. They usually do not have access to full-time nutrition staff, and their biggest improvements come from basic habits rather than supplements. That is why organizations like the MHSAA emphasize food, safety, and education over supplement use.
This idea is actually seen in some schools through refuel stations. These are areas where athletes can grab snacks and drinks after practices or games. They usually include things like fruit, granola bars, and chocolate milk. Some schools also offer protein drinks like Core Power. These are different from typical supplements because they are treated more like regular food and are considered safe options for recovery. Chocolate milk is one of the most common choices because it has both carbs and protein, which helps the body recover after activity. Having options like refuel stations give athletes a safe way to refuel without the risks of powders or pills.
For coaches, the rules are more strict. In most schools, coaches are not allowed to hand out supplements like protein powder, pre-workout, or pills. This is mainly because of responsibility. If something goes wrong, like a bad reaction or a harmful ingredient, the coach and school could be held accountable.
However, coaches are still allowed to help in other ways. They can talk about good nutrition, remind athletes to stay hydrated, and encourage proper recovery habits. They can also suggest that athletes talk to a doctor, athletic trainer, or dietitian if they are thinking about using supplements. There is also a line when it comes to encouragement. General advice like “make sure you are getting enough protein” is fine. But pushing specific brands or making athletes feel like they need supplements to succeed can be a problem.
Social media has made this issue even bigger. Athletes see influencers and ads that make supplements look necessary for success. But most of the time, those posts leave out the risks and focus only on results. In reality, the biggest factors in performance are still the basics. Training consistently, getting enough sleep, eating well, and staying hydrated matter way more than any supplement.
For student-athletes, the message is simple: supplements are not always dangerous, but they are not risk-free either. Knowing what is allowed and making smart choices can help athletes stay safe and perform their best.
