The 5 Best Supplements for Workouts & Sports Performance
"Sweat is just fat crying."
—Jillian Michaels
When it comes to supplements, it’s easy to get lost in a sea of claims, flashy marketing, and promises of instant results. That’s why I love digging into research-backed reviews, like this one from the journal Nutrients, which analyzed five of the most effective supplements for athletic performance and recovery: creatine, beta-alanine, caffeine, nitrates, and protein. This isn't just about theory—it's about taking that science and putting it to work.
I’ve been experimenting with each of these supplements over the years, fine-tuning how and when I use them to maximize results. So, my first impression was “That’s a lot of supplements” but then I realized “Okay, I forgot about protein and caffeine as supplements so this isn’t so much.”
In this post, I’ll break down each of these powerhouse supplements, the science behind their effectiveness, and how I personally incorporate them into my routine. Whether you're looking to lift heavier, run longer, or recover faster, this guide will give you the tools to take your training to the next level.
5 Workout Supplements
1. Creatine
Creatine is one of the most studied and reliable supplements out there. By boosting phosphocreatine stores in muscles, it powers up ATP production—your body’s go-to energy source for high-intensity activities like sprinting or heavy lifts. Think of it as rocket fuel for short bursts of effort.
Studies show creatine can increase lean body mass by about 2.2 pounds (1 kg) when paired with resistance training. It’s also been shown to improve strength by 8%, power by 14%, and endurance by 6%. Beyond performance, creatine helps with recovery and reduces muscle damage after intense sessions, and more recently it’s been shown to improve cognition and even help with sleep deprivation—an all-around win.
Dosage: 5 grams a day, ideally within 30 minutes post-workout for improved uptake due to increased muscle sensitivity.
Recommendation: Nutricost Creatine Monohydrate Micronized Powder
What I Do: I’ve been taking 5 grams of creatine monohydrate most days for over a decade—usually mixed into my morning protein shake. It’s an easy, low-maintenance addition that’s consistently improved my strength and recovery.
2. Beta-Alanine
Beta-alanine is a powerhouse for buffering lactic acid in your muscles. It’s like giving your body extra stamina to keep going when the burn kicks in. Best for efforts lasting 1 to 4 minutes, it’s a go-to for sprinters, rowers, and those who do H.I.I.T.
Supplementing beta-alanine can jack up muscle carnosine levels by 60%, making a big difference in high-intensity efforts. Studies have shown it boosts anaerobic power by 9% and significantly improves endurance for workouts lasting between 60 and 240 seconds. If you’ve ever wanted to last longer during those brutal intervals, this is your secret weapon.
Dosage: Shoot for 2 to 6 grams about 30-60 minutes before a workout. To avoid the infamous tingling (paresthesia), split it into smaller doses throughout the day.
Recommendation: Nutricost Beta-Alanine Capsules
What I Do: I take 6-7 grams before a workout about once every week or every other week (particularly on days when I want to hit it harder). The first time I took it, I was blown away by the paresthesia in my hands and face but now I’ve come to look forward to that sensation.
3. Nitrates
Nitrates are the MVP of endurance training. Found in beetroot juice and leafy greens, they’re converted into nitric oxide (NO) in your body, boosting blood flow and oxygen delivery to working muscles. Translation? You’ll feel like you’re gliding through those long efforts.
Research has found a 5% reduction in oxygen consumption during submaximal exercise with nitrate supplementation. Time-to-exhaustion in endurance activities can increase by up to 16%, and peak power output gets a solid boost, too. If you’re looking for a legal edge in cardio-heavy sports, nitrates are your friend.
Dosage: Stick with 300 to 500 milligrams of nitrates about 2 to 3 hours before your workout. That’s roughly 500 ml (17 oz) of beetroot juice or a hefty serving of nitrate-rich veggies.
Recommendation: KOYAH Organic Beet Powder
What I Do: Before long runs or endurance races, I take a scoop of KOYAH a couple of hours beforehand. It’s been a noticeable upgrade to my runs, especially during longer efforts when fatigue typically kicks in.
4. Caffeine
Caffeine is beautiful, isn’t it? By blocking adenosine (the stuff that makes you feel tired), it sharpens focus, boosts endurance, and reduces perceived effort. Whether you’re hitting a long run or a heavy lift, caffeine keeps you locked in.
Research shows caffeine improves endurance by 4% and power output by 2 to 6%. It also reduces perceived exertion by about 6%, meaning you’ll feel like you’ve got more in the tank. Reaction times, cognitive performance, and overall energy levels also get a noticeable lift.
Dosage: For best results, aim for 3 to 6 milligrams per kilogram of body weight (1.4 to 2.7 mg per pound) about 30 to 60 minutes before exercise. For a 154 lb person, that’s roughly 210 to 420 milligrams of caffeine—the equivalent of 2 to 4 cups of coffee.
Recommendation: Any of these organic coffee brands.
What I Do: I stick with around 200 milligrams of caffeine (roughly two cups of coffee) starting 30-45 minutes before my morning workouts. On days where I push back my workout to the afternoon, I have another cup of coffee about a half hour before.
5. Protein
Protein is the cornerstone of recovery and growth. It repairs damaged muscle fibers, builds new ones, and keeps you ready for the next workout. If you’re training hard, it’s non-negotiable.
Protein supplementation can increase muscle growth and strength gains by about 10% when paired with resistance training. It’s also a recovery superhero, reducing soreness and speeding up muscle repair. Athletes who hit their protein targets consistently see better performance and body composition.
Dosage: Shoot for 1.6 to 2.2 grams of protein per kilogram of body weight (0.7 to 1 g per pound) daily. Spread it out over meals, with around 0.4 grams per kilogram (0.18 g per pound) per meal to maximize muscle protein synthesis.
Recommendation:
Protein Bars: IQBAR
Protein Powder: Levels Whey Protein Powder
What I Do: I aim for 1.8 grams of protein per kilogram of body weight (0.8 g per pound) every day, spread across 3 to 4 meals. I prioritize whole foods (eggs, fish, nuts, beef, chicken) but I also rely on the easy go-tos like whey protein post-workout and beef and venison sticks.
Takeaway
When it comes to boosting athletic performance, certain supplements stand out from the crowd. Creatine, beta-alanine, nitrates, caffeine, and protein are among the most researched and effective options available to athletes.
While these supplements can be powerful tools, it's important to remember that they are most effective when used in conjunction with a solid foundation of proper training and nutrition. Don't feel pressured to use them all at once (or at all for that matter). Start with one and see how it affects your performance. Pay attention to how your body responds and adjust your approach accordingly.
Remember, the key to maximizing the benefits of any supplement lies in consistency and a holistic approach. Prioritize proper training, a balanced diet, and sufficient rest and recovery.
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