7 Best Supplements for Outdoorsmen, According to Sports Dietitians

Anyone who has spent extended time in the outdoors understands the unique demands it can put on the body. Whether you’re hiking into the backcountry, carrying a loaded pack during a hunt, or spending dawn till dusk on the water, fatigue, dehydration and declining concentration can all impact performance.

While supplements should never replace a healthy diet, sports dietitians suggest the right products can help plug nutritional gaps, support hydration, aid recovery and maintain energy levels during demanding outdoor activities. But with thousands of options competing for your attention, it can be difficult to separate the evidence from the marketing.

Hook & Barrel set out to explore supplements for hunters, hikers and outdoorsmen with sports dietician Amy Goodson, nutritional expert Leslie Bonci and sports nutrition and fitness author Matt Fitzgerald.

Between them, they’ve highlighted the seven supplements which could offer the greatest benefits for those who spend time in the outdoors.

The 7 Best Supplements for Hunters, Hikers & Outdoorsmen

This list is based on interviews with three leading sports nutrition experts who work with elite athletes and high-performance professionals:

• Leslie Bonci, MPH, RD, CSSD: Director of Sports Medicine Nutrition at the University of Pittsburgh Medical Center and sports nutrition consultancy for the Kansas City Chiefs.
• Amy Goodson, MS, RD, CSSD, LD: Certified specialist in sports dietetics and consultant for the Dallas Cowboys, Texas Rangers, and PGA Tour golfers.
• Matt Fitzgerald: Acclaimed endurance sports coach, fitness author and designer of performance nutrition programs for elite athletes.

The following expert recommendations, usage strategies, and scientific summaries were compiled collaboratively from our interviews with Goodson, Bonci and Fitzgerald.

Electrolytes (Sodium, Potassium, Magnesium)

• Why: Dehydration is one of the fastest ways to tank performance outdoors, especially in heat or long-duration activity.
• Benefit: Supports hydration, helps prevent cramping, maintains energy and focus.
• Best use: Long hikes, fishing in the sun, early-season hunts in warm climates.

Leslie Bonci: “Electrolytes could be advantageous for long treks, or several hours hunting/fishing especially in warm/humid weather. Look for products that are not high in sodium, they don't need to contain sugar and make sure that you shake the bottle well to disperse the product through the water. Another option is a waterless delivery electrolyte such as Electrolyte Boost where you just swallow the powder.”

Omega-3 Fatty Acids (Fish Oil)

• Why: Joint health and inflammation management are key when you're covering miles or navigating tough terrain.
• Benefit: Supports heart health, reduces inflammation, aids recovery.
• Best use: Daily baseline support, especially for high-mileage or repetitive movement.

Vitamin D (+ Magnesium)

• Why: Even outdoorsmen can be low in vitamin D depending on season, sunscreen use, and time of day outside. Magnesium supports muscle and nerve function.
• Benefit: Supports immune health, muscle function, recovery, and sleep quality.
• Best use: Daily support, especially during winter or high training loads.

Matt Fitzgerald: “The first category (of supplements that are beneficial to endurance athletes/outdoorsmen) contains supplements that support basic health, which is the foundation of fitness, by addressing common nutrient deficiencies. The three most common deficiencies are omega-3 fats, iron, and vitamin D.”

Protein Powder (Whey or Plant-Based)

• Why: Long days outdoors break down muscle, especially when carrying gear or trekking uneven terrain. Protein also helps stabilize blood sugar over the course of the day.
• Benefit: Supports muscle repair, strength, and satiety.
• Best use: Post-hunt, post-hike, or as a quick meal when options are limited.

Creatine Monohydrate

• Why: Not just for bodybuilders and gym-goers—creatine helps with short bursts of strength and power as well as can benefit cognitive function.
• Benefit: Improves strength (think dragging, lifting, climbing), may also support cognitive function under fatigue.
• Best use: Pre-season prep and ongoing daily support.

Matt Fitzgerald: “The second category (of supplements that are beneficial to endurance athletes/outdoorsmen) contains supplements that enhance the benefits of physical activity. The three I recommend most often are creatine monohydrate, which increases muscle strength; whey protein, which supplies high-quality building blocks for muscle growth; and ketone esters, which if taken after exercise increase aerobic capacity, aka VO2max.”

Choline

• Why: Being alert and aware supports brain health—choline is a supplement of interest alongside omega-3 fatty acids.
• Benefit: Brain & cognitive function, liver health, cell structure & integrity, metabolism & gene expression (beneficial for cardiac health).
• Best use: Supplemental form.

Leslie Bonci: “Being alert and aware supports brain health. Choline is a supplement of interest as are omega-3 fatty acids. Choline can be taken in supplemental form, omega-3s are available as fish oil, krill and algae.”

Caffeine

• Why: To improve neuromuscular activity and provide a concentration boost with short peaks of readiness.
• Benefit: Increases alertness through heart rate rise; caffeine blocks adenosine, a brain chemical that causes tiredness, while boosting chemicals like adrenaline and dopamine.
• Best use: An electrolyte drink with caffeine so that fluid balance is maintained with added stimulus.

Leslie Bonci: “If you are using any caffeine-containing-products, cap at 400 milligrams per day. That is all sources of caffeine, supplements, coffee, and tea, and remember that the half-life of caffeine is four to eight hours, so try to curtail your caffeine intake a good four to six hours before you plan to sleep.”

Why More Outdoorsmen Are Using Supplements

Supplements are no longer the exclusive domain of bodybuilders or weightlifters. Increasingly, the modern outdoorsman is taking an interest. 

More than ever, the outdoors has become an avenue for pushing athletic boundaries and pursuing a high-performance lifestyle. 

But fitness in the outdoors isn’t about six-packs or bulging biceps; it’s about functional capability. 

For the average outdoorsman, the primary appeal isn’t bodybuilding, it’s maintaining physical capability, lowering fatigue, and protecting joints during brutal days on uneven terrain.

“The right supplements don’t replace real food, but they can fill gaps, support performance, and help you stay sharp and energized in the field,” notes Amy Goodson.

It is a sentiment echoed by Leslie Bonci: “Supplements are a complement TO, not a replacement FOR food and fitness.” 

The Backcountry Deficit: Why Food Alone Might Not Be Enough

The moment you step out of the house, get into the car, and head to your destination, your body is burning calories. Supplements can help to bridge the gap between what your body burns during a grueling hike, scouting mission, or long day on the water, and what it needs to maintain focus.

Matt Fitzgerald advises outdoorsmen to start their preparation long before the journey begins. “A lack of core nutrients like omega-3 fats, iron, and vitamin D can cause fatigue,” Fitzgerald explains.

“Supplementation can increase energy levels. I recommend getting bloodwork done first before taking iron or vitamin D3 supplements, because having too much of these nutrients in the system is as unhealthy as not having enough.”

Bonci agrees that baseline foundations should be built before your trip begins. For an immediate trail-day alternative to standard caffeine pills, she recommends a blended approach: “You could take the choline and fish oil night before or morning of a hunt. Then use electrolytes alongside a ready-to-drink Yerba Mate during the activity to get a stimulant effect as well as a fluid, 2-in-1.” 

Best Supplements and Foods to Prevent Fatigue Outdoors 

To offset extreme physical exhaustion, sports dietitians often rely on ergogenic aids, substances used to enhance energy production and recovery. 

Matt Fitzgerald relies on four staple recommendations for his endurance clients:

“If you are going to be fishing, hiking, hunting for hours, do make sure to pack some fuel, your muscles and brain need it!” Bonci explains. “That means portable carbs such as bars, dried fruit, crackers, trail mix, or dry cereal. Don't minimize your carb intake or your focus and energy may tank.”

How to Fuel: A Simple Supplement Routine for the Outdoorsman

Developing a performance strategy doesn’t need to be complex. To help you get started, Amy Goodson has designed a straightforward pre-, during-, and post-activity protocol tailored specifically for outdoor enthusiasts.

Phase 1: Before the Activity (Preparation)

• Hydrate early: Drink water mixed with a balanced electrolyte formula, especially during early-season hunts or humid summer hikes.
• Daily Consistency: Take your creatine daily rather than treating it as a sudden boost after your workout.
• Solid Foundation: Pair your early supplements with a whole-food meal containing both clean carbohydrates and lean protein.

Phase 2: During Activity (Participation)

• Hydration: Consume your water and electrolyte mixture at regular intervals rather than chugging it once you’re already thirsty.
• For long days (>2–3 hours):
  • Add easy fuel (snacks + optional protein shake if needed)
• Keep it portable: Use single-serve packets or ready-to-drink options

Phase 3: After Activity(Recovery)

• The 60-Minute Window: Consume a high-protein meal or protein shake within 30 to 60 minutes of returning to camp to kickstart muscle repair.
• Rehydrate Completely:Continue drinking electrolytes if your outdoor session involved significant sweating.
• Nightly Support: Take your omega-3s, vitamin D, and magnesium before bed to optimize muscle relaxation and sleep quality.

Treat Your Body Like It’s Your Best Equipment 

We follow a routine with checking, packing, and then cleaning the kit when we return; we should do the same with our most important piece of equipment too. Our physical bodies deserve the exact same intentionality. Remember: Preparation, Action, Recovery.

In elite sport, a 1% gain is a massive victory. For the modern outdoorsman lowering resting heart rate, preserving cognition, and protecting joints isn’t about setting records. It could also be the difference between a memorable trip in the field, fast recovery, and the one that got away!

*Disclaimer: Always seek advice from your physician before supplementing your diet, especially if you are on any prescribed medicine.