Even with all the supplements that have flooded the sports supplement marketplace, it is actually relatively easy to pick the best supplements to improve performance. That is because the vast majority of supplements rest on shaky science with inconsistent results. However, 3 supplements have plenty of evidence to back 

Protein Powder

Protein powder works quite simply because it’s just protein. And protein works!.In fact, it’s hard to even consider it a “supplement” in the true sense as it is just protein that has been processed into a powder. This makes it a very efficient and cheap source of protein. However, because it is not a “real food”, we still consider it as a supplement. That being said, being able to hit your protein intake daily is one of the most important nutritional strategies to follow. This is especially true for athletes and weightlifters as their muscles are put under much more stress and require extra protein for repair. There are also two protein powders you may come across: 1) Whey- Whey protein derives from cow milk and is known for it’s high amino-acid profile and quick absorption. This makes it a common choice for a post-workout protein shake. However, with the rise of studies on casein, this may not be entirely true.2) Casein- Casein also comes from milk but is a slow-digesting protein. This makes it a popular choice as a general protein as it keeps elevated protein synthesis levels higher for longer duration. It is also commonly used for pre-sleep. 

How To Take ProteinIt is recommended that athletes take 1.4-2.0g/kg daily. This should be spread out over 4-5 times during the day with at least 25g per serving.

Creatine

Protein aside, creatine is easily the best sports supplement to take to improve performance. Creatine is a high-energy phosphate found naturally in foods, such as red meat, and stored within our muscles. When we perform very short actions with very high intensity, we utilize 1 of our 3 metabolic systems called the Phosphagen system. All the metabolic systems have the same role of replacing our ATP stores, our body’s “energy currency”. They do this through different mechanisms with the Phosphagen system using creatine.This system is used for jumping, sprinting, and lifting weights, making it vital to athletes. However, we generally can only keep this creatine store 60-90% full through food alone. This lack of creatine stores is one of the limiting factors in the performance of these high-intense activities.With exogenous creatine supplementation, studies have shown that we can fully fill these creatine stores. This translates in being able to run a little faster for a little longer. Jump slightly higher. Squat with a bit more weight.Creatine has been literally thousands of studies done on creatine safety and efficiency. It works. Creatine has been shown too:

• Increase the athletic performance ofsoccer players

• Increase lower body strength

• Increase upper body strength

• Increase body composition

• Safe to use(even though kidney function is a common false accusation)

The list goes on. Studies are even being done to show its benefits for cognitive function and even endurance performance.

How to take: Creatine supplementation first consists of a “saturation phase” of 20-25g for 5 days to top off the creatine stores. After, simply take 5g of creatine daily.

Caffeine 

Caffeine is an amazing sports supplement and one of the few that is backed with sufficient evidence. It is quickly becoming a favorite sports supplement for endurance events as well as intermittent sports and possibly even anaerobic.As mentioned, endurance events and time-trials are where caffeine seems to shine through its enhanced performance. Studies have shown that athletes are able to:

• Maintain sub-maximal output for longer durations

• Increase distance on time-trials

• Exhibit less fatigue

• May improve symptoms of DOMS

 Still, other studies do show that caffeine can enhance athletic performance in other sports.  In soccer players, caffeine ingestion has been found to increase the distance between players running in a match. In weightlifting, caffeine can also enhance performance by increasing muscular strength, endurance, and power. It has even been shown to increase testosterone levels after resistance training. While the exact mechanisms are unclear, this efficiency has been attributed to several factors:

• increased secretion of catecholamines

• enhanced calcium release

• improvement in skeletal muscle contractility

• enhanced neuromuscular transmission

• maximal muscle activation

How To Take

To see the benefits from caffeine, one must take much higher amounts than one is used to. The average dose used in most studies is 3-6mg/kg of body weight, with some taking as high as 9mg. This is usually taken in powder or pill form, 30-60 minutes before the performance. 

Some Runner-Ups

Those are the only 3 supplements that I feel confident enough to recommend with no disclaimer. However, that doesn’t mean that nothing else works. Just that you need to be aware that either the science or necessity is not as strong:

1) Bicarbonate- Bicarbonate is used mainly by endurance athletes and intermittent athletes to improve performance. It works by keeping pH levels at optimal levels.

2) HMB- HMB is a metabolite of leucine, the main amino acid responsible for muscle protein synthesis. It is used primarily by strength and power athletes to improve muscle quality and quantity.

3) Essential Amino Acids (EAAs)- EAA are simply the amino acids found in protein that your body can not produce on it’s own. They also contain the 3 BCAAs which are primarily responsible for muscle growth. 

Just RememberThese are “supplements”, not magic. Ensure your nutrition and training are good to go before you become too concerned with supplements as those will carry you much farther than any powder. Do you need help with your nutrition? Have a hard time figuring out what to eat? Having a difficult time making the right choices?

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