Kim Pesina 
Athletes and fitness enthusiasts are constantly seeking ways to improve performance, whether it’s lifting heavier, running faster, or recovering more efficiently. While training, nutrition, and sleep remain the foundation of performance, certain supplements have strong scientific evidence supporting their ability to enhance strength, endurance, and overall athletic performance.
In this article, we’ll review supplements that have been studied extensively, explore how they work, and provide practical guidance on incorporating them into a training regimen.
1. Creatine Monohydrate: The King of Strength Supplements
Creatine is arguably the most researched supplement in sports science. It helps increase phosphocreatine stores in muscles, which in turn supports the production of ATP—the primary energy source for high-intensity, short-duration activities such as sprinting, weightlifting, and explosive movements.
Benefits for athletes:
- Increases maximal strength and power output
- Supports repeated bouts of high-intensity exercise
- May aid in muscle recovery by reducing cellular damage
Usage tips:
- Loading phase: 20 grams per day split into 4 doses for 5–7 days (optional)
- Maintenance phase: 3–5 grams daily
- Timing: Can be taken any time; post-workout may support glycogen replenishment
Creatine is safe for most healthy adults and can be particularly effective for strength and power-based sports.
2. Protein: Supporting Muscle Growth and Repair
Protein is essential for repairing microtears in muscle fibers caused by resistance training and intense endurance exercise. Adequate protein intake not only supports recovery but also helps maximize strength gains.
Recommendations:
- 2–2.0 grams per kilogram of body weight per day for athletes
- Post-workout: 20–40 grams of high-quality protein
- Sources: Whey, casein, soy, pea, or mixed plant-based proteins
Pairing protein with carbohydrates post-workout enhances nutrient absorption and promotes faster recovery.
3. Beta-Alanine: Improving Muscular Endurance
Beta-alanine is an amino acid that increases muscle carnosine levels, which helps buffer acid in muscles during high-intensity exercise. This can delay fatigue and improve performance in activities lasting 1–4 minutes, such as rowing, sprinting, or circuit training.
Key points:
- Typical dose: 4–6 grams per day, split into smaller doses to reduce tingling (paresthesia)
- Effects may take 2–4 weeks to manifest, as carnosine levels gradually rise
- Evidence shows improved repetitions to failure and delayed onset of muscular fatigue
4. Caffeine: The Classic Performance Enhancer
Caffeine is a well-documented ergogenic aid that improves alertness, endurance, and high-intensity performance. It works by stimulating the central nervous system and reducing perceived effort during exercise.
Effective dosing:
- 3–6 mg per kilogram of body weight, taken 30–60 minutes before exercise
- Can improve endurance performance by 2–5% and enhance power output in strength activities
Practical tips: Avoid excessive intake to prevent jitters, dehydration, or sleep disruption.
5. Branched-Chain Amino Acids (BCAAs) and Essential Amino Acids (EAAs)
BCAAs—leucine, isoleucine, and valine—play a role in stimulating muscle protein synthesis. While whole protein sources usually provide sufficient BCAAs, supplemental BCAAs or EAAs can help reduce muscle soreness and support recovery, particularly during:
- Fasted training sessions
- Endurance events lasting several hours
- High-volume resistance training days
Leucine is especially important, as it triggers key signaling pathways for muscle growth.
6. Nitric Oxide Precursors: Arginine and Citrulline
Supplements that increase nitric oxide (NO) production can improve blood flow to muscles, potentially enhancing nutrient delivery and endurance performance.
Citrulline malate:
- 6–8 grams before exercise can reduce fatigue and improve reps to failure
- May enhance recovery by reducing muscle soreness
L-arginine: Evidence is mixed; citrulline is generally more effective due to better absorption and bioavailability.
7. Omega-3 Fatty Acids: Supporting Recovery and Endurance
Omega-3s, particularly EPA and DHA from fish oil, have anti-inflammatory properties that can help athletes recover from intense training. Benefits include:
- Reduced muscle soreness after high-intensity sessions
- Support for cardiovascular health, which is critical for endurance performance
- Potential improvements in joint mobility
Typical dosing: 1–3 grams of combined EPA/DHA daily.
8. Hydration and Electrolytes: Optimizing Performance
Maintaining fluid and electrolyte balance is critical for both strength and endurance. Dehydration can impair muscle function, reduce power output, and delay recovery.
Tips:
- Rehydrate during and after exercise with water and electrolyte-containing beverages
- Replace sodium, potassium, and magnesium lost through sweat
- Monitor hydration status by urine color and body weight changes during exercise
9. Further Reading: Experimental Compounds in Sports Research
While the supplements listed above are supported by substantial evidence and widely used, there is also ongoing scientific interest in compounds like selective androgen receptor modulators (SARMs). These compounds are studied in research settings for their potential effects on muscle growth and endurance.
Important considerations:
- SARMs are not approved for human use or performance enhancement
- Research is experimental, and long-term safety is not established
- Any educational resource on SARMs should focus solely on scientific studies rather than consumer use
For those interested in exploring the current research, you can learn more here: https://labsarms.co.uk/pages/sarms-research-overview
Conclusion
Strength and endurance can be meaningfully supported by well-studied supplements such as creatine, protein, beta-alanine, caffeine, and omega-3 fatty acids. These supplements complement proper training, nutrition, and recovery strategies, helping athletes perform better, recover faster, and reduce injury risk.
While curiosity about experimental compounds like SARMs exists, it is crucial to approach such topics from an educational and research-focused perspective. By combining evidence-based supplements with sound training and recovery practices, athletes can maximize performance while minimizing risks.
