**Creatine and caffeine are the only supplements with overwhelming evidence for performance enhancement.** Everything else is either situational, marginal, or marketing. Here's what's worth your money based on sports science research.
Strong Evidence (Tier 1)
Creatine increases phosphocreatine stores, improving ATP regeneration during high-intensity efforts. Hundreds of studies show 5-15% improvements in strength, power, and lean mass. Also benefits brain function.
Caffeine blocks adenosine (fatigue signal), reduces perceived exertion, and enhances fat oxidation. Meta-analyses show improvements in endurance (2-4%), strength (3-4%), and power (3-5%).
Moderate Evidence (Tier 2)
Beta-alanine increases muscle carnosine, buffering acid during high-intensity exercise. Benefits efforts lasting 1-10 minutes (400m-3000m running, rowing, cycling). Tingling (paresthesia) is harmless.
Buffers blood pH, delaying fatigue during high-intensity efforts. Can improve performance in efforts lasting 1-7 minutes by 2-3%. GI issues are common-test in training.
Nitrate converts to nitric oxide, improving oxygen efficiency. Benefits endurance performance by 1-3% in trained athletes, more in recreational. Works better at altitude and in hypoxic conditions.
Athlete Performance Stack
Evidence-based performance support.
| Ingredient | Dose | When |
|---|---|---|
| Creatine Monohydrate | 5g | Daily (timing doesn't matter) |
| Caffeine | 3-6mg/kg | 30-60 min pre-workout |
| Beta-Alanine | 3.2g | Daily (loading phase) |
Beyond Supplements
- •Training is 95% of performance. Supplements are the final 5%.
- •Sleep is the most powerful legal performance enhancer
- •Nutrition fundamentals matter more than supplements
- •Most "performance" supplements are underdosed marketing
Note: Check sport-specific anti-doping rules. Some supplements are contaminated with banned substances. Choose NSF Certified for Sport or Informed Sport products if competing.