Do Supplements Work?

Short answer : It depends on the supplement.

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Creatine monohydrate works.

This is the most studied sports supplement and repeatedly shows benefits to increasing fat free mass / muscle. 

Creatine helps recycle phosphate molecules to form ATP to make more energy for the muscles.

Typically only beneficial to those in short explosive exercise such as lifting 5 repetitions or less or sprinting. 

Creatine is cheap and there is little to no evidence suggesting it is harmful at 5 grams per day.

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Beta Alanine works.

This is suitable for those working for medium to longer duration exercise where the athlete is building up lactic acid such as higher reps or long sprints such as the 400m. 

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Citrulline malate seems to work for aerobic energy production.

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BCAAs do no effect athletic performance but could help muscle recovery and immune system. 

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Caffeine works until you build up a tolerance. High caffeine supplements can be dangerous for your heart. We advise if you do use caffeine to save it for competition days otherwise you will only build up a tolerance and need more for the same kick or become dependant on it.

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Protein powders give more protein but won't magically grow muscle. A lot of people won't even need protein powder as they should be able to get plenty from their diet. Protein powders can however be convenient to take after a workout and beneficial for those cutting weight while building or maintaining muscle. For example, before a weight class competition. The timing of protein consumption may be beneficial if taken after exercise compared to at rest which may make protein powders beneficial due to their convenience.

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Multi Vitamin Mineral (MVM) supplements: People should aim to get nutrients from whole foods / unprocessed foods as opposed to supplements where possible. However MVM supplements can assist in getting the required nutrients into the body.

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Testosterone boosters don't make enough difference to build muscle in already healthy active people.

• The studies used may have elderly and ill participants to show an increased testosterone level. 

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