Supplements for sports performance, strength and endurance should be assessed according to the type of exercise. A strength athlete has different requirements from an endurance runner.
Performance Supplements – What really matters
The main priorities
- the training programme
- energy and protein intake
- sleep and recovery
- hydration
- sport-specific strategy
Creatine
Creatine monohydrate is one of the most extensively studied supplements for strength, power and repeated high-intensity efforts.
Caffeine
Caffeine may support alertness, endurance and some forms of performance, but individual tolerance and sleep matter greatly.
Beta-Alanine
Beta-alanine increases muscle carnosine and makes more sense in efforts where acidosis is a limiting factor. Tingling is a common side effect.
Citrulline & Nitrates
They are mainly used for nitric-oxide pathways, blood flow and certain aspects of performance.
Carbohydrates
For prolonged exercise, carbohydrates are often more important than many “ergogenic” supplements.
Electrolytes
They become important mainly when there are substantial sweat losses or prolonged exercise.
HMB, Taurine & Betaine
These ingredients have been studied in different performance contexts, but the size and consistency of the benefits vary. They should not be equated with creatine in terms of the level of evidence.
How to read a Performance Formula
- caffeine
- creatine dose
- beta-alanine dose
- citrulline / nitrate source
- proprietary blends
Frequently Asked Questions
1. What is the best supplement for strength?
There is no product that replaces training. Creatine is one of the best-supported options.
2. What is best for endurance?
In many cases, carbohydrates, hydration and caffeine have greater practical value than complex blends.
In Brief
The right performance supplement depends on the sport, the type of effort and the actual limiting factor.