When aiming to improve exercise performance, there are a few evidence-based supplements which have the potential to improve your endurance, strength, power, time to exhaustion, recovering heart rate, and lower perception of effort by ~1-3%. However, supplementation should only be considered if the other ~97% of your lifestyle habits are in-check, including a nutritious diet, adequate energy intake for your goals, high-quality sleep, consistent and progressive-overload training, as well as stress and recovery management.
If these above lifestyle factors are consistently achieved, then supplementation with the above A-Listed ergogenic aids may result in improved sporting performance. To read more on which supplements have strong scientific evidence to support their efficacy, we highly recommend reading the “A, B, and C-listed supplements” published by the Australian Institute of Sport (AIS). Part 2 will be coming soon with the other A-listed supplements!
* Creatine loading protocol – 3-5g, 4 times per day for one week.
* Beta Alanine loading protocol - 3-6g per day (split into ~2-4 boluses to limit paresthesia / skin tickling) for a 4-12 week loading period.
Make sure to read “part two” to learn about nitrates, sodium bicarbonate and glycerol!