The supplement industry is largely unregulated, and most products don't live up to their marketing claims. After years of following the research, here's what actually has good evidence behind it.
Tier 1: Strong Evidence
- Creatine monohydrate: 3-5g daily improves strength, power, and muscle gain. Most researched supplement in sports nutrition.
- Protein powder: Convenient but not magic. Useful if you struggle to get enough protein from food.
- Caffeine: 3-6mg/kg taken 30-60 minutes before exercise improves endurance and power output.
- Beta-alanine: 3-5g daily improves high-intensity performance after 2-4 weeks of use.
- Omega-3 fish oil: 1-3g daily EPA+DHA for anti-inflammatory effects and recovery.
Tier 2: Moderate Evidence
These may help but aren't essential: beetroot juice (nitrates), tart cherry extract, vitamin D (if deficient), iron (if deficient).
Tier 3: Skip These
Most branched-chain amino acids (BCAAs), glutamine, arginine, HMB, and most "testosterone boosters" show minimal to no benefit in research.
Remember: supplements complement food, they don't replace it. Get the foundation right first.
