When it comes to fuelling peak performance, athletes are turning to evidence-based supplements to gain an edge – safely and effectively. Whether you’re a sprinter, triathlete, Hyrox competitor, or weekend warrior, understanding what works and why can help you train harder, recover quicker, and perform at your best. In this article, we break down five of the most researched and trusted ergogenic supplements: creatine, caffeine, beta-alanine, beetroot juice, and sodium bicarbonate. Each has its unique mechanism and benefits, and when used strategically, they can support both endurance and power-based goals.
Creatine: Power, Strength and Brain Support
Creatine monohydrate is one of the most widely studied and proven evidence-based supplements in sports nutrition. Known for its ability to enhance strength, sprint performance, and muscle mass, it’s a staple for power and short-burst athletes.
How it works:
Creatine is stored in the muscle as phosphocreatine, which helps regenerate ATP, the body’s main energy currency, during short, high-intensity efforts. More available creatine means quicker ATP regeneration, improving performance and recovery between repeated efforts.
Benefits:
Improves brain energy availability and cognitive function
Increases short-burst power and training volume
Supports recovery and muscle maintenance
Who benefits most:
- Power and sprint athletes (e.g. football, weightlifting)
- Type II fibre-dominant athletes
- Plant-based athletes (who typically have lower creatine stores)
- Aging athletes aiming to preserve muscle and cognition
How to use:
- Loading + Maintenance: 0.3 g/kg/day for 5–7 days, then 0.03 g/kg/day
- Daily Maintenance Only: 3–5g per day consistently
For most, the maintenance-only approach, which is the one I always use, is sufficient and reaches full muscle saturation in about 4 weeks. There are no risks to staying on creatine at a maintenance dose longer term.
Caffeine: Focus, Endurance and Reaction Speed
Caffeine is another well-documented performance enhancer. This powerful stimulant is one of the most effective and accessible evidence-based supplements to improve endurance, reduce fatigue, and sharpen focus.
Benefits:
- Reduces perception of effort and fatigue
- Enhances alertness, focus, and reaction time
- Improves endurance and time to exhaustion
Who benefits most:
- Endurance athletes (running, cycling, triathlon)
- Team sport athletes (rugby, football, hockey)
- Skill-based athletes (tennis, martial arts, sprinting)
How to use:
- Dose: 2–4 mg/kg body mass (140–280mg for a 70kg athlete). The research does go up to 6g/kg/bm, but this can be too high for most athletes when combined with adrenaline and if competing in controlled sports e.g platform diving.
- Timing for Gut absorption: 45–60 mins before training or competition (tablets, gels, drinks)
- Timing for Mucosal membrane absorption/brain: ~15 mins before activity (gum, mouth strips)
Important: Always trial in training first, some athletes are more sensitive and may experience jitters, disrupted sleep or gut upset. For competition I always advise using controlled supplements over coffee as you will be taking a measured about of caffeine. Coffees caffeine content can vary up to 8 fold even when from the same coffee shop.
Beta-Alanine: Your Acid Buffer for Intensity
Beta-alanine isn’t about making you stronger or faster, it helps you hold on longer. It acts as an intracellular buffer, reducing the burning sensation in your muscles during high-intensity efforts lasting 1 to 4 minutes.
How it works:
During intense exercise, hydrogen ions (H⁺) build up in muscle tissue, contributing to fatigue. Beta-alanine increases muscle carnosine, a natural buffer that helps neutralise acid and delays fatigue. The more beta-alanine in your system, the more carnosine your muscles can store.
Benefits:
Supports better quality training and sprint tolerance
Increases muscle carnosine levels
Delays fatigue in short, intense efforts
Who benefits most:
- Athletes in 1–4 min efforts (e.g. rowing, 400m–1500m running)
- Combat and team sport athletes
- Hyrox, CrossFit and circuit training
- Vegetarian/vegan athletes
How to use:
- Dose: 3–6g per day split over meals
- Duration: 8–12 weeks for full saturation
- Optional maintenance: Can drop to 1-2g/day once full loaded
Note: Some users may experience tingling (paraesthesia), which is harmless and can be reduced by splitting doses or taking with meals.
Beetroot Juice: Boosting Oxygen Efficiency
Beetroot juice, rich in dietary nitrates, is one of the most effective natural performance aids for endurance athletes. It improves how efficiently your body uses oxygen, making movement feel easier and less tiring.
How it works:
Nitrates from beetroot are converted into nitric oxide (NO), a compound that dilates blood vessels, improves blood flow, and reduces the oxygen cost of exercise. This can also enhance muscle contractility and mitochondrial function.
Benefits:
- Improves oxygen efficiency and reduces fatigue
- Enhances blood flow and vasodilation
- May improve mitochondrial energy production
- Extends time to exhaustion in aerobic sports
Who benefits most:
- Endurance athletes (running, cycling, rowing)
- Submaximal efforts lasting 5–30+ minutes
- Athletes training at altitude or in hypoxia
How to use:
- Dose: 400–800mg nitrate (5–8 mmol)
- Timing: 2–3 hours before activity
- Loading option: 5–6 days of daily use for greater benefit
- Forms: Concentrated shots, powders, or juices
Tip: Avoid mouthwash and gum around dosing, they can disrupt the nitrate-nitrite conversion process in the mouth.
Sodium Bicarbonate: Extracellular Buffering Agent
Sodium bicarbonate is an evidence based supplement to be used cautiously. Better known as baking soda, is a potent buffering agent for high-intensity, anaerobic events. Unlike beta-alanine, which works inside the muscle, sodium bicarb works in the bloodstream to neutralise acid.
How it works:
When your body produces lactic acid during high-intensity efforts, hydrogen ions accumulate, causing a drop in pH and a burning sensation. Sodium bicarbonate raises blood pH and buffers this acidity, allowing muscles to perform longer at high intensities.
However, one common drawback is gastrointestinal discomfort, especially when taken as a single large dose. Symptoms can include bloating, nausea, and diarrhoea. To reduce the risk, athletes often split the dose into smaller portions over 60–120 minutes or use buffered or gel-based forms designed to be gentler on the gut.
Benefits:
May improve tolerance to muscle burn
Buffers hydrogen ions to delay fatigue
Supports repeated sprints and intense efforts
Who benefits most:
- Middle-distance athletes (400–1500m run, 100–400m swim)
- Combat sports (boxing, judo, MMA)
- Rowers and athletes doing repeated max efforts
How to use:
- Dose: Typically 0.2–0.3 g/kg body mass (14–21g for 70kg), but check specific product for guidance.
- Timing: 60–120 minutes before performance – check specific product.
- Protocol: Single bolus (may cause gut upset) or split-dose over 60–120 mins
- Alternative: Hydrogel forms to reduce GI distress e.g Maurten
Note: Always test in training first under professional guidance due to potential gut issues.
Evidence-Based Supplements: Smarter, Not a Shortcut
Not all supplements are created equal. Fads come and go, but the five outlined above—creatine, caffeine, beta-alanine, beetroot juice, and sodium bicarbonate—are backed by strong research and practical results.
But it’s important to emphasise: supplements are only the tip of the iceberg.
Before adding any supplement, it’s essential to ensure the foundations are in place:
✔️ Energy availability is adequate to meet training demands
✔️ Meal timing supports fuelling and recovery
✔️ Hydration is tailored to your sweat rate, environment, and session length
✔️ Micronutrient status is optimised to avoid deficiencies that can impair performance
Only once these bases are covered can supplements make a meaningful difference. Until then using them will be like filling a colander with water.
The Key is Context
Using supplements strategically means asking the right questions:
- What’s your sport and training style?
- Are you aiming for power, endurance, or fatigue resistance?
- Do you need daily support, pre-session enhancement, or a competition-day edge?
Answering these helps you match the right supplement to your goal, ensuring you’re not just following hype, but applying smart, personalised, evidence-based strategies.
Ready to Build a Smarter Supplement Strategy?
Whether you’re training for your next Hyrox, managing recovery from injury, or aiming for a personal best, professional guidance can help you get the most from your supplements without guesswork.
