Sports Supplements

What Actually Works and What Is Just Marketing

Most supplements do not work. This is not an opinion, but a conclusion based on decades of scientific research. As a sports dietitian with 15 years of practice, I have seen hundreds of clients who have spent thousands on colorful boxes with bold promises, but with no real effect on their physique or performance. The supplement industry generates billions by relying primarily on marketing, not science.

To bring some order, we use an evidence-based classification system, such as the one from the International Society of Sports Nutrition (ISSN). It divides ingredients into three main levels:

• Level A (Strong Evidence): Supplements whose efficacy and safety have been confirmed in multiple high-quality clinical trials on athletes. Very few ingredients fall into this category. These are your workhorses. Examples: creatine monohydrate, whey protein, caffeine, beta-alanine, electrolytes, and carbohydrates.
• Level B (Limited or Mixed Evidence): Supplements for which there is some positive data, but the studies are fewer, contradictory, or conducted on specific populations. They may have their place, but they are not fundamental. Examples: citrulline malate, nitrates (from beetroot juice), HMB (beta-hydroxy beta-methylbutyrate) under certain conditions.
• Level C (Little to No Evidence): The vast majority of the market. These are supplements that lack scientific evidence that they work, or there is even evidence that they are ineffective. They often rely on anecdotal stories and aggressive marketing. Examples: BCAAs (as a standalone supplement), glutamine (for muscle growth), Tribulus terrestris, most "testosterone boosters", L-carnitine (for fat burning in healthy individuals).

In my practice, I adhere to the 80/20 rule: 80% of your results from supplements will come from 20% of the products—those from Level A. Focus your budget and attention there.

"Few nutritional supplements have strong evidence to support their use, efficacy, and safety. The supplements with the strongest evidence include caffeine, creatine monohydrate, protein, probiotics, and carbohydrate."
- Kerksick, C.M., Wilborn, C.D., Roberts, M.D. et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr 15, 38 (2018).

The Five Pillars of Effective Supplementation

Now that we have distinguished the science from the noise, let's focus on the fundamentals. These are the five categories of supplements that form 95% of every effective nutrition plan I create for my clients—from professional athletes to enthusiasts.

Protein Powder

Protein is the building block of muscle tissue. Supplementing with it is not mandatory if you manage to get enough from food, but it is an extremely convenient and effective way to meet your daily goals. For active individuals aiming for muscle growth or preserving muscle mass in a calorie deficit, the recommended intake is between 1.6 and 2.2 grams per kilogram of body weight (g/kg). For an 80-kg athlete, this means 128-176 grams of protein daily. Whey protein is the gold standard due to its complete amino acid profile and rapid absorption, but casein (for slow release) and high-quality plant-based blends (pea, rice) are also excellent options.

Creatine Monohydrate

This is the most researched sports supplement in history. Its effectiveness is undeniable. Creatine increases phosphocreatine stores in the muscles, which allows for faster regeneration of ATP (the cell's primary energy currency). The result: more strength and power during short, intense efforts (sprints, weightlifting). The standard dose is 3-5 grams of creatine monohydrate daily. There is no need for expensive and exotic forms—monohydrate is the cheapest and just as effective. In my clients, I often observe a 5-15% increase in strength within the first month.

Caffeine

Caffeine is a powerful central nervous system stimulant. Its primary mechanism is blocking adenosine receptors in the brain, which reduces the perception of fatigue and effort (RPE - Rate of Perceived Exertion). This allows you to train harder and longer. The effective dose is 3-6 mg/kg of body weight, taken about 30-60 minutes before a workout. For an 80-kg person, this is 240-480 mg. Be careful, as tolerance develops quickly, and high doses can cause anxiety and insomnia.

"Single doses of caffeine up to 200 mg (about 3 mg/kg bw for a 70-kg adult) from all sources do not give rise to safety concerns for the general adult population."
- EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). "Scientific Opinion on the safety of caffeine". EFSA Journal 2015;13(5):4102.

Beta-Alanine

While creatine helps with efforts lasting up to 10-15 seconds, beta-alanine comes into play during high-intensity efforts lasting between 60 and 240 seconds. It is a precursor to carnosine in the muscles, which acts as a buffer against the accumulation of hydrogen ions (H+) that lead to muscle acidosis and fatigue. The effective dose is 3.2-6.4 grams daily. It is important to take it every day, not just on training days, to keep carnosine levels high. A common but harmless side effect is paresthesia (a tingling sensation on the skin), which can be avoided by splitting the dose throughout the day.

Electrolytes

Electrolytes (sodium, potassium, magnesium) are critical for hydration, muscle function, and nerve conduction. For most workouts under 90 minutes, they are not necessary as a supplement. But for prolonged sessions, especially in hot weather or with heavy sweating, replacing them is key to maintaining performance. The primary electrolyte we lose through sweat is sodium. The goal is to consume 300-600 mg of sodium for every hour of intense training, along with sufficient fluids. Most sports drinks are formulated for this exact purpose.

How to Build a Stack Based on Your Goal

Building an effective "stack" (a combination of supplements) is not complicated if we stick to the proven ingredients. Instead of buying pre-made products with dozens of ingredients in microscopic doses, it is much more effective and economical to purchase the main components separately and combine them according to your goal. In my practice, I encourage clients to become "architects" of their own stack.

The table below presents basic and optional combinations for the most common goals. The "Core Stack" includes Level A supplements that will yield the greatest return. "Optional Supplements" are those from Level B or those with specific applications that can add an extra 1-5% to your results.

Timing and Absorption: What Really Matters

One of the most persistent myths in sports nutrition is the "anabolic window"—the idea that you must consume a protein shake within 30 minutes of your workout, or you lose all the benefits. This is almost entirely false. For most people, total daily intake is far more important than precise timing.

In my practice, I constantly debunk the "30-minute window" myth, which causes athletes to sprint to their shakers. Relax, your muscles will not "disappear." Research shows that the window for muscle protein synthesis remains open for several hours (even up to 24 hours) post-workout. Consuming protein and carbohydrates within 1-2 hours after finishing your session is good practice, but it is not critical.

When does timing really matter?

• Pre-workout: Timing is key here for ergogenic aids like caffeine (30-60 minutes prior) and citrulline malate (about 60 minutes prior) to reach peak blood concentration during the workout.
• Intra-workout: For sessions lasting over 90 minutes, the intra-workout intake of fast-digesting carbohydrates (30-60 g/hour) and electrolytes is absolutely essential for maintaining energy levels and hydration.
• Creatine and Beta-Alanine: With these supplements, timing is irrelevant. They work by accumulating in the muscles over time. The important thing is to take them every day, at whatever time is convenient for you.

Absorption is also the subject of many myths. For example, taking creatine with carbohydrates can slightly improve its uptake via an insulin response, but the effect is minimal and not necessary to achieve results.

"The primary variable to consider when aiming to enhance muscle mass is total daily protein intake (...) The practice of co-ingesting protein with carbohydrate is often implemented, but research does not consistently demonstrate a greater augmentation of post-exercise muscle protein synthesis rates or training-induced gains in muscle mass."
- Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017).

Quality, Certifications, and Pitfalls

The supplement market is poorly regulated. This means that what is on the label does not always match the contents in the container. Contamination with heavy metals, pesticides, or even banned substances is a real risk, especially for competing athletes. In my practice, I have seen clients paying for expensive pre-workout products that contain mostly sugar and caffeine with microdoses of everything else.

How can you protect yourself?

1. Look for third-party certifications: The Informed-Sport or NSF Certified for Sport logo on the packaging is a guarantee that every batch of the product has been tested for banned substances and contaminants. This is an absolute must for any professional or tested athlete.
2. Avoid "Proprietary Blends": This is a huge red flag. When you see "Performance Matrix" or "Muscle Blend" on a label with a total gram amount but no breakdown of the individual ingredients, it is a deliberate attempt to hide ineffective doses. The manufacturer can put 8 grams of a blend, of which 7.5 grams are cheap taurine, and only 0.5 grams is the expensive citrulline you are actually looking for. Always choose products with a fully transparent label.
3. Check the doses: Learn what the effective (clinical) doses are for the ingredients you are interested in. If you see a pre-workout product that contains only 1 gram of citrulline malate, know that it will have no effect, as the effective dose is 6-8 grams.
4. Beware of "fillers": Maltodextrin, dextrose, and other cheap sugars are often used to increase the volume of a product, especially in gainers and pre-workout formulas.

Common Mistakes I See in My Practice

Over the years, I have identified several recurring mistakes that sabotage the progress of many trainees. Avoiding them will save you money, time, and frustration.

• The "more is better" mentality: Taking three scoops of a pre-workout product will not lead to a three-times-better workout. It will lead to heart palpitations, anxiety, and potential health problems. Stick to the recommended doses. They are determined based on scientific research, not guesswork.
• The "supplements before food" approach: No supplement can compensate for a poor diet. Supplements are the tip of the pyramid. The foundation is always calorie balance, adequate macronutrient intake, hydration, and sleep.
• Chasing exotic ingredients: Every year, a new "miracle" supplement appears (deer antler extract, ecdysterone, etc.) with zero solid scientific evidence. Do not fall for the marketing. Stick to the proven basics.
• Inconsistent intake: Creatine and beta-alanine require daily accumulation. Taking them only on training days significantly reduces their effectiveness. Make it a habit to take them every day.
• Ignoring the fundamentals: The most expensive and well-formulated supplement stack is useless if you sleep 5 hours a night and drink one liter of water a day. Recovery is a process that happens outside the gym. Provide the necessary conditions for it before thinking about optimization through supplements.