Overview

While food-first nutrition should always be the foundation, certain supplements can provide ergogenic benefits when used strategically. However, the supplement industry is largely unregulated, and many products lack scientific support or may be contaminated. Athletes should prioritize supplements with strong evidence (creatine, caffeine, beta-alanine, bicarbonate) and avoid those with insufficient research or safety concerns. Creatine monohydrate is one of the most well-researched supplements, with consistent evidence supporting its benefits for high-intensity, short-duration activities. Caffeine (3-6mg per kg body weight) can enhance endurance performance by 2-5% and high-intensity performance by 3-7%. Beta-alanine can improve high-intensity exercise capacity, while sodium bicarbonate may enhance performance in activities lasting 1-7 minutes. However, supplements should complement, not replace, a well-designed nutrition plan.