After 10+ years training professional athletes and reviewing the sports supplement literature, I can tell you this: 90% of what's sold in supplement stores is hype over substance. But the remaining 10%? Those compounds can genuinely enhance your training results. This guide focuses on that evidence-based 10%.
The Foundation: Understanding Sports Supplementation
Before diving into specific supplements, let's establish a framework for thinking about them.
The Pyramid of Sports Nutrition
Supplements sit at the top of the nutrition pyramid—they refine an already solid foundation, not replace it:
- Base: Total Calories - Are you eating enough (or little enough) for your goals?
- Level 2: Macronutrients - Adequate protein, appropriate carbs and fats?
- Level 3: Food Quality - Whole foods, micronutrient density?
- Level 4: Meal Timing - Nutrient timing around workouts?
- Top: Supplements - Enhancement of an already solid foundation
Supplements can't fix a broken foundation. They provide the last 5-10% of results when everything else is dialed in.
Categories of Sports Supplements
I categorize sports supplements into three tiers based on evidence:
- Tier 1 (Strong Evidence): Multiple high-quality studies, consistent results, well-understood mechanisms
- Tier 2 (Moderate Evidence): Some studies showing benefits, but inconsistent or limited data
- Tier 3 (Preliminary/Weak Evidence): Mechanistic rationale but limited human studies
Tier 1: Supplements That Definitely Work
Creatine Monohydrate
Evidence Level: Extremely Strong (Hundreds of Studies)
Creatine is the most well-researched sports supplement in existence. Here's why it works:
Mechanism
Your muscles store creatine as phosphocreatine, which provides the phosphate group needed to regenerate ATP (cellular energy) during high-intensity exercise. More creatine = more rapid ATP regeneration = more power output in the 5-15 second range.
Proven Benefits
- 5-10% increase in strength and power output
- Increased lean body mass (2-5 lbs in first month)
- Enhanced recovery between sets and training sessions
- Potential cognitive benefits
Dosing
- Loading (optional): 20g/day for 5-7 days, split into 4 doses
- Maintenance: 3-5g daily indefinitely
- Timing: Any time of day; post-workout may slightly enhance uptake
Myths Debunked
- "Creatine is a steroid" - FALSE, it's a naturally occurring compound found in meat
- "Creatine damages kidneys" - FALSE in healthy individuals; hundreds of studies confirm safety
- "You must cycle creatine" - FALSE, continuous use is safe and effective
- "Creatine causes hair loss" - Very weak evidence; one study with methodological issues
Caffeine
Evidence Level: Extremely Strong
Caffeine is the world's most widely used performance enhancer, and for good reason.
Benefits
- Increased power output (3-7%)
- Enhanced endurance (2-4% improvement in time trials)
- Reduced perception of effort (makes hard work feel easier)
- Increased focus and reaction time
- Enhanced fat oxidation during exercise
Optimal Dosing
- Effective range: 3-6mg per kg of body weight
- Sweet spot: 200-400mg for most people (roughly 2-4 cups of coffee)
- Timing: 30-60 minutes before exercise
- Tolerance: Regular users may need cycling to maintain effectiveness
Protein Supplements
Evidence Level: Extremely Strong (for meeting protein needs)
Protein supplements aren't magic—they're simply a convenient way to meet protein requirements.
Protein Requirements for Athletes
- Muscle building: 1.6-2.2g per kg of body weight daily
- Fat loss: Higher end (2.0-2.4g/kg) to preserve muscle
- Maintenance: 1.4-1.6g/kg
Types of Protein
- Whey: Fast absorbing, high leucine content, ideal post-workout
- Casein: Slow absorbing, ideal before bed or between meals
- Plant proteins: Pea, rice, hemp—effective when combined for complete amino profile
Beta-Alanine
Evidence Level: Strong
Beta-Alanine buffers muscle acidity during high-intensity exercise lasting 60-240 seconds.
Benefits
- 2-3% improvement in high-intensity endurance
- Delays muscular fatigue
- Enhanced training volume over time
Dosing
- 3.2-6.4g daily (can split doses to reduce tingling)
- Takes 2-4 weeks of consistent use to saturate muscles
- Timing doesn't matter—it's about chronic saturation, not acute effects
Tier 2: Supplements with Good Evidence
Citrulline Malate
Evidence Level: Good
Citrulline is converted to arginine, which produces nitric oxide (NO). This dilates blood vessels, increasing blood flow and nutrient delivery to working muscles.
Benefits
- Enhanced "pump" during training
- Reduced fatigue during high-rep training
- Possible improvements in aerobic performance
- May reduce muscle soreness
Dosing
6-8g of citrulline malate (or 3-4g pure L-citrulline) 30-60 minutes pre-workout.
For nitric oxide and pump enhancement, consider NO2 Booster which provides clinical doses of L-arginine and L-citrulline.
BCAAs (Branched-Chain Amino Acids)
Evidence Level: Moderate (context-dependent)
Leucine, isoleucine, and valine are essential amino acids that stimulate muscle protein synthesis.
When BCAAs Help
- Fasted training (provides fuel without breaking fast completely)
- Very low calorie diets (additional muscle preservation)
- Vegetarians/vegans with lower total protein intake
- Endurance exercise (reduces perceived fatigue)
When BCAAs Are Unnecessary
If you're eating adequate protein (especially around training), BCAAs provide minimal additional benefit. The amino acids in your protein powder or food provide everything BCAAs offer.
HMB (β-Hydroxy β-Methylbutyrate)
Evidence Level: Moderate
HMB is a metabolite of leucine with anti-catabolic properties.
When It Helps Most
- During aggressive fat loss diets (preserves muscle)
- For older athletes (who have higher protein needs)
- During periods of reduced training (injury, travel)
- Potentially for untrained individuals starting exercise
Dosing
3g daily, split into 1g doses with meals.
Recovery Supplements
Recovery is where muscle is actually built. These supplements support the repair and adaptation process.
Tart Cherry Extract
Evidence Level: Good
Natural anti-inflammatory that has shown consistent benefits for:
- Reduced muscle soreness (DOMS)
- Faster strength recovery
- Improved sleep quality (contains natural melatonin)
Omega-3 Fatty Acids (Fish Oil)
Evidence Level: Good
Benefits for athletes include:
- Reduced exercise-induced inflammation
- Improved muscle protein synthesis (at high doses)
- Better joint comfort
- Enhanced recovery from training
Dose: 2-3g combined EPA/DHA daily
Glutamine
Evidence Level: Moderate (for recovery, not muscle building)
Glutamine is conditionally essential during periods of high physical stress. It supports:
- Immune function during heavy training
- Gut health (especially important for endurance athletes)
- Glycogen replenishment
For comprehensive recovery support, Muscle Support provides BCAAs and glutamine in clinically-effective amounts.
BPC-157
Evidence Level: Emerging (Strong Animal Data)
BPC-157 (Body Protection Compound) is a peptide that has shown remarkable tissue healing properties in animal studies:
- Accelerated tendon and ligament healing
- Improved gut health
- Potential for muscle injury recovery
Human clinical trials are limited, but anecdotal reports from athletes are extremely positive. BPC-157 Max provides this compound in supplement form.
Building Your Supplement Stack
Here are evidence-based stacks for different goals:
Muscle Building Stack
- Foundation: Creatine monohydrate (5g daily)
- Protein: Whey/casein to hit daily protein target
- Optional: HMB during aggressive bulks, BCAAs if fasted training
Strength/Power Stack
- Pre-workout: Caffeine (200-400mg) + Citrulline (6-8g)
- Daily: Creatine (5g), Beta-alanine (3.2g)
- Recovery: Protein, tart cherry, omega-3s
Fat Loss Stack (Muscle Preservation)
- High protein intake (2.2-2.4g/kg)
- Creatine: Maintains strength and muscle
- Caffeine: Appetite suppression, fat oxidation, energy
- BCAAs: If training fasted
- HMB: Additional muscle preservation
Recovery/Injury Stack
- BPC-157: BPC-157 Max for tissue healing
- Collagen peptides: 10-15g for connective tissue support
- Omega-3s: Anti-inflammatory
- Tart cherry: Soreness reduction
What NOT to Waste Money On
These popular supplements have weak or no evidence:
- Testosterone boosters (most): Tribulus, D-aspartic acid, etc. provide minimal real-world benefits
- Mass gainers: Just overpriced maltodextrin and protein—make your own shakes
- Deer antler velvet: IGF-1 content is negligible and not absorbed orally
- Glutamine (for muscle building): No benefit if protein intake is adequate
- Expensive pre-workouts with "proprietary blends": Often underdosed actives
Conclusion: Evidence-Based Supplementation
Sports supplements can enhance your results—but only after you've mastered the fundamentals of training and nutrition. Creatine, caffeine, and adequate protein form the evidence-based foundation. Everything else is refinement.
Focus on Tier 1 supplements first, add Tier 2 based on specific goals, and be skeptical of anything promising unrealistic results. Your training, nutrition, and recovery matter far more than any supplement stack.
