The Best Sports Performance Supplements

5–15% improvement in high-intensity strength and power. Most researched ergogenic supplement. 3–5g/day. Safe long-term. Best evidence-to-cost ratio of any sports supplement. Essential for power, strength, and team sports athletes.
ISSN Position Stand — PMC2048496

3–10% improvement in endurance, strength, and cognitive performance. Reduces perceived exertion. 3–6mg/kg, 30–60 min pre-exercise. Use strategically (not daily) to preserve ergogenic effect. Most evidence-backed legal stimulant available.

Increases muscle carnosine 40–80% after 4–6 weeks at 3.2–6.4g/day. Improves performance in 1–4 min high-intensity efforts (intervals, repeated sprints, high-rep sets). Tingling (paresthesia) is harmless and reduces with extended use.

Supports muscle protein synthesis and recovery post-training. Highest leucine content per gram. 25–40g post-workout. Not just for bodybuilders — essential for any athlete wanting to maximise training adaptation and recovery quality.
Morton et al. 2018 — PMID 28698222

For endurance exercise exceeding 60–90 minutes: glucose/fructose gels or sports drinks maintain blood glucose, spare glycogen, and delay fatigue. 30–60g carbohydrates per hour during exercise. Critical for marathon, cycling, and team sport performance.

Sodium, potassium, and magnesium replacement for sessions over 60–90 minutes in heat. Prevents hyponatraemia (dangerously low sodium from over-drinking water) and maintains neuromuscular function during prolonged efforts.