Wondering what supplements can help boost your explosive power, strength, endurance, and recovery (within anti-doping laws, for our competitive athletes)? This list serves as a guideline for people looking to fuel, recover and perform better with the help of supplements. I will link the brands I tend to use below as they are all batch-tested for banned substances.
Disclaimer for competitive/professional athletes: As always, no supplement is completely safe from contamination with banned substances, so always assess your risk using the WADA and Sports Integrity resources. Supplements should never replace a well-balanced diet. Consult with a healthcare professional or sports medicine specialist before starting any new supplement regimen.
Here are a few options to consider:
Protein
Protein: Essential for muscle repair and growth. The link is for whey protein, however, here is a batch-tested vegan option. You should aim to have 1.6-2g/kg of body weight per day. eg. If you weigh 70kg you should aim to have 1.6×70=112g of protein daily through food and supplements if needed. As a guideline; most protein supplements provide around 30-35g of protein per serving.
Creatine
Creatine: Increases muscle strength and power. This supplement requires a loading period which means you have to take a higher dosage when commencing the supplement if you would like it to have its greatest impact. It is recommended that you take 20g/day in week 1 of starting creatine and then you can drop to 5g per day after that. The loading will saturate your muscles with creatine and then the continuation of the supplement will maintain this level of creatine. NB: if you are in a sport with weight class be aware that creatine causes water retention in the muscles.
Beta-Alanine
Beta-Alanine: Improves muscle endurance and reduces fatigue. Supplementation with beta-alanine has been shown to improve muscular endurance, increase power output, and delay the onset of fatigue during high-intensity exercise. Beta-alanine supplements are typically taken in doses of 2-5 grams per day, usually in the form of capsules or powder. It is recommended to take beta-alanine in divided doses throughout the day to minimize the side effect of paresthesia, which is a tingling or flushing sensation in the skin that can occur shortly after taking beta-alanine.
Caffeine
Caffeine: Improves focus and alertness, and may improve peak power output. One of the cleanest ways to source this supplement is black coffee. Avoid energy drinks where possible due to high amounts of refined sugars. NB: having caffeine after 12 pm may negatively affect your upcoming night sleep cycles.
Bicarbonate Soda
Bicarbonate soda: Buffer’s acidity during anaerobic activity delaying muscle fatigue i.e. in sprinting, jumping, and explosive sports. It can be taken orally in the form of a drink or pill, typically about 2-3 hours before the activity. However, it’s important to note that taking too much bicarbonate of soda can cause stomach upset… Dang right, it can give you the runs, which is not something you want mid-sprint. 1-2 teaspoons is the recommended dosage. However, start on the small end or even less to gauge your personal tolerance.
. . .
All of these supplements have had scientific research carried out to prove their efficacy. They all work on different and overlapping biochemistry. No one alone is the holy grail.