Why Most Sports Supplements Do Not Deliver
The global sports nutrition market exceeds $50 billion annually. The majority of that revenue is spent on products with minimal or no credible evidence of benefit. Proprietary blends obscure actual doses; marketing testimonials are not scientific evidence; and the regulatory bar for supplement claims is remarkably low.
However, a small group of supplements have been studied extensively and consistently shown to improve performance, recovery, or body composition. These are worth knowing.
Evidence-Based Sports Supplements
Creatine monohydrate — The most studied performance supplement in existence. Creatine increases phosphocreatine stores in muscle, improving power output during high-intensity, short-duration efforts (sprinting, heavy lifting). A loading phase of 20g/day for 5 days followed by 3–5g/day maintenance is the standard protocol, though lower doses without loading achieve the same result more slowly.
Caffeine — Well-established as an ergogenic aid. 3–6mg per kg of body weight, taken 45–60 minutes before exercise, improves endurance performance, strength output, and cognitive function during exercise. The cheapest, most accessible, and most evidence-supported performance supplement available.
Protein (whey, casein, plant-based) — Adequate protein intake is foundational for muscle protein synthesis. Supplemental protein is valuable when whole-food intake is insufficient. 1.6–2.2g of protein per kg of body weight daily is the evidence-based target for athletes seeking muscle hypertrophy.
Beta-alanine — Buffers lactic acid accumulation in muscle, delaying fatigue during high-intensity efforts lasting 60–240 seconds. Effective dose is 3.2–6.4g daily; tingling (paresthesia) is a harmless side effect.
Beetroot/nitrate — Dietary nitrates from beetroot juice improve mitochondrial efficiency and endurance performance, particularly at altitude and in trained endurance athletes.
