In sports nutrition, the basics always come first: total energy intake, macronutrient balance, micronutrients, hydration, and timing. Supplements are the top of the pyramid — not the foundation. But when training, fueling, and recovery are already optimized, a few supplements consistently show real performance benefits in the scientific literature.
Here are the five supplements that have been proven to bring benefits to the table 
Caffeine
Caffeine is one of the most researched ergogenic aids in the world. It acts as a central nervous system stimulant, reducing perceived effort and fatigue while enhancing alertness and power output.
Performance Benefits
- Improves endurance performance
- Increases power and sprint performance
- Enhances reaction time and focus
- Delays perception of fatigue
Evidence-Based Dose
- 3–6 mg/kg body weight
- Taken 30–60 minutes before exercise
Lower doses (~2–3 mg/kg) can still be effective with fewer side effects. Larger doses can have negative side effects such as GI issues and sleep disturbances.
IMPORTANT: Genetics might determine tolerance. If you drink coffee after 3 pm and cannot fall asleep, you might be sensitive to caffeine!
Endurance events, high-intensity interval training, team sports, strength training, and competitions requiring focus.
Creatine Monohydrate
Creatine increases phosphocreatine stores in muscle, helping regenerate ATP — your body’s immediate energy source for high-intensity efforts.
Performance Benefits
- Increases strength
- Improves power output
- Enhances lean mass gains
- Supports repeated sprint performance
- May aid recovery and support brain health
Evidence-Based Dose
- Loading option: 20 g/day (split doses) for 5–7 days, then
- Maintenance: 3–5 g/day
OR
- Simply 3–5 g/day consistently
- New research: 10g/day for potential brain benefits
IMPORTANT: May cause slight weight gain due to intramuscular fluid retention. No other negative side effects in healthy individuals!
Beta-Alanine
Beta-alanine increases muscle carnosine levels, which helps buffer acid accumulation during high-intensity exercise.
Translation: It helps delay that burning fatigue feeling during high intensity training
Performance Benefits
- Improves performance in efforts lasting 1–4 minutes
- Enhances repeated high-intensity bouts
Evidence-Based Dose
- 3.2–6.4 g/day x 4-8 weeks
- Split into smaller doses to reduce tingling sensation (paresthesia), consume with a source of carbs!
IMPORTANT: Consistency is KEY!
Sodium Bicarbonate
Sodium bicarbonate acts as an extracellular buffer, helping neutralize acid buildup during intense exercise.
Performance Benefits
- Improves high-intensity efforts lasting 1–10 minutes
- Enhances repeated sprint ability
- Delays fatigue in glycolytic events
Evidence-Based Dose
- 0.2–0.3 g/kg body weight
- Taken 60–120 minutes pre-exercise
- Best tested during training first due to potential intolerances.
IMPORTANT: Large doses can cause GI issues- practice before using in competitions!
Nitrates (Beetroot Juice)
Dietary nitrates increase nitric oxide production, improving blood flow, muscle oxygenation, and exercise efficiency.
Performance Benefits
- Improves endurance performance
- Reduces oxygen cost of exercise
- May enhance time-to-exhaustion
- Helpful in submaximal and moderate-to-high intensity efforts
Evidence-Based Dose
- 5–9 mmol nitrates
- ~2–3 hours before exercise
- Often equivalent to 400–800 mg nitrate
IMPORTANT: Many foods are also good sources such as beets, spinach and arugula!
The Bottom Line for Athletes
Supplements don’t replace:
- Adequate caloric intake
- Carbohydrate availability during training
- Protein distribution to aid with recovery
- Proper hydration
- Adequate recovery
But when those are optimized, these five supplements consistently demonstrate measurable performance benefits in the literature.
At MVNUTRITION, we don’t guess. Each supplement protocol is individualized and evidenced based!
