Strong on Plants: Essentials for Endurance, Energy, & Strength
November 1, 2025
Top 5 Supplements for Plant Based Athletes
I have been training for almost 15 years, and during that time, I have “experimented” with a variety of safe supplements and different eating styles. I developed an enjoyment for trying different methods to achieve particular goals and learning about the realm of nutrition, supplementation, and exercise science. As I became more educated on these subjects, and through my own trials and tribulations, I gained knowledge of what works best for achieving my goals of optimal health, longevity, and well-being.
My exploration into the world of vegetarianism and veganism started during COVID, with the desire to “walk the walk and talk the talk” when working with clients who chose this lifestyle. I love connecting with people and a good ol’ challenge to shake things up. I have been plant-based for over four years now, and I am constantly adjusting my lifestyle as new research emerges and my goals (oh, and life) change. However, my supplementation has remained consistent and has aided in achieving my previously mentioned goals.
Below are the five supplements I use on a daily basis (as a plant-based athlete) that are backed by science and regularly used by the fitness community. Although generally deemed safe for consumption, always speak with a physician before incorporating any supplement into your life.
1. Vitamin B-12 (Mason Natural 50 mcg with Calcium)
Whether you exercise or not, if you follow a plant-based diet, the supplementation of Vitamin B-12 is necessary. The long-term side effects of B-12 deficiency are nothing to scoff at (paralysis, psychosis, etc.), so including a once-a-day dose of 50 mcg or 2,000 mcg (µg) cyanocobalamin is recommended. I typically take my Vitamin B-12 on an empty stomach or prior to my first meal.
2. Caffeine (Black Coffee or JockGo Energy Drinks)
It doesn’t matter if it’s a little jolt in the morning or before an athletic endeavor—caffeine is a universal pick-me-up. I prefer brewing my own cold brew because it is extremely affordable and readily available each morning. As of late, I have been using a splash of Califia Organic Almond Creamer (vanilla or brown sugar) due to its clean ingredient label and low caloric content.
Speaking of clean labels, I exclusively drink JockGo Energy Drinks because they have limited ingredients and zero artificial sugars. I have searched far and wide for a clean, carbonated energy drink that also packs a punch, and I have not been disappointed with the flavor variety they offer.
3. Creatine (Beyond Raw Chemistry Labs Creatine HCL)
Creatine is the most scientifically researched and backed supplement on the market. It has brain-boosting capabilities and can assist in the development of strength and muscle, to name a few. There are several different types of creatine available, with the most popular being Creatine Monohydrate. I personally prefer Creatine HCL and have been using it for nearly a decade after learning about it from Dr. Jim Stoppani. I take 2g before and after each training session and do not experience any sort of bloating that tends to occur with monohydrate.
4. Beta-Alanine (Bulk Supplements Clean and Pure Beta-Alanine)
This non-essential amino acid packs a 1–2 punch when paired with creatine. It greatly improves muscular endurance, reduces fatigue, and enhances overall performance as it relates to high-intensity exercise. I prefer to get the most bang for my buck while ensuring my supplements are clean and free of fillers. Bulk Supplements has a wide variety of products and can be conveniently found on Amazon. The most common side effect (which you may have experienced when taking pre-workout) is called paresthesia—a tingling sensation typically occurring on the face or neck. It is non-harmful but can be avoided by taking a split dose.
5. Plant-Based Protein (Orgain Organic Protein, Chocolate or Vanilla)
Protein powder (plant- or animal-based) can be a blessing or a curse. A blessing because it is a quick and convenient way to achieve daily protein goals or curb hunger pangs between meals. A curse because not all powders are created equally—and to put it nicely, some just taste absolutely terrible. It can be used to cook or bake with, or tossed into your favorite smoothie. They don’t require a fancy blender and can be mixed with a spoon and any liquid (water, coffee, milk, or alt milk). However, spending a couple of dollars on a blender bottle (a sports bottle with a metal whisk ball for shaking and mixing) is an affordable and convenient investment.
After my workouts, as of late, I have a protein shake (that I mix with a blender) consisting of the following because it aligns with my goals:
Peanut Butter Chocolate Dream
1 serving of Orgain Organic Chocolate Protein
1 frozen organic banana
1 tbsp cacao powder
1 serving of PB Fit (powdered peanut butter)
1 serving of Creatine HCL
1 handful of kale
1 serving of Force Factor’s Modern Mushrooms
A dash or two of organic cinnamon
Liquid of your choosing (oat milk, coconut milk, water, etc.)
Please keep in mind that supplements are not meant to replace, but to assist with, a well-balanced and nutritious lifestyle. Those listed above are the brands I currently use, and in no way am I affiliated with or sponsored by them (but hey, if they ever offered…). Additionally, this is what I have personally found the most success with—but everyone’s experience will be different. With that being said, please never hesitate to reach out with questions about anything related to fitness, nutrition, or supplementation.
In Health & Wellness, Coach Nick Liberator CPT, Nutrition Coach, & Yoga Teacher
Curious about where to begin or how to tailor your supplement routine? Send a message and get personalized guidance.
References:
The Cleveland Clinic. (n.d.). Creatine: What It Does, Benefits, Supplements & Safety. Cleveland Clinic. Retrieved October 24, 2025, from https://my.clevelandclinic.org/health/treatments/17674-creatine
Gregor, M. (n.d.). Optimum Nutrient Recommendations. NutritionFacts.org. Retrieved October 24, 2025, from https://nutritionfacts.org/optimum-nutrient-recommendations/
Gregor, M. (n.d.). Supplementing Vitamin B12. NutritionFacts.org. Retrieved October 24, 2025, from https://nutritionfacts.org/topics/vitamin-b12/
Semeco, A., Matysiak, S., & Rogers, G. (n.d.). Beta-Alanine — A Beginner's Guide. Healthline. Retrieved October 24, 2025, from https://www.healthline.com/nutrition/beta-alanine-101#athletics
Stoppani, J. (2024, March 28). Don't Just Take Creatine, Take Creatine HCl. Jim Stoppani. Retrieved October 24, 2025, from https://www.jimstoppani.com/supplements/creatine-hcl/