These are the 5 most effective fitness supplements

Caffeine, creatine, sodium bicarbonate, beta-alanine, and nitrate: These 5 supplements have been shown to improve athletic performance. Overview of effects, dosage, and precautions

Faster, stronger, fitter - the list of products that aim to help athletes and those who want to become one to reach unexpected fitness is long. Whether powder, capsule, or bar - supplements for athletes are a huge business: the global market for pre-workout supplements was estimated at 19.9 billion USD in 2023. By 2032, it is expected to reach 29.77 billion USD.

Those who train regularly know: success depends not only on discipline and technique - the right nutrition and targeted supplementation also play a crucial role. However, the effectiveness of the various fitness boosters is not always supported by solid studies. A significant motivator for buying the supplements is certainly the simple principle: sport is strenuous, swallowing a tablet is easy.

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So what can really provide an advantage in training? In 2018, the International Olympic Committee (IOC) published a scientific statement on supplements in sports. It emphasized that most supplements have little to no impact on performance - with five clearly proven exceptions. These High Five, when used correctly, can actually improve athletic performance:

Performance booster caffeine

Caffeine is one of the most well-researched and effective legal stimulants. It helps billions of people wake up in the morning but is also a widely used sports supplement. It primarily works through the central nervous system by reducing fatigue, increasing alertness, and lowering the perception of effort. It boosts fat burning and improves muscle contractions.

Effect: Improvement in endurance, reaction time, and concentration.

Application: Approximately 3-6 mg of caffeine per kilogram of body weight, 30-60 minutes before the competition.

Caution: Excessive doses can cause nervousness, sleep problems, or stomach discomfort.

Powerhouse Creatine

The most commonly used and effective supplement for muscle building is creatine, which is derived from amino acids. It works by supporting the rapid replenishment of ATP (adenosine triphosphate), which helps perform high-intensity efforts lasting a few seconds. Creatine is particularly effective in sports with short, intense exertions (e.g., sprinting, swimming, weightlifting). It supports the rapid provision of energy in the muscles.

Effect: More muscle strength and volume, support of muscle growth, improved sprint performance, and faster regeneration.

Application: 3-5 grams daily over several weeks.

Caution: A common side effect of creatine is that the muscles store more water. This often leads to temporary weight gain.

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Performance hack: Sodium bicarbonate (baking soda)

Sodium bicarbonate is a base that can neutralize acids. Although the idea that lactic acid causes muscle fatigue is outdated, it is true that sustained hard efforts increase the acidity in muscles and the bloodstream, impairing muscle contraction. Taking baking soda counteracts this effect. It is particularly effective in high-intensity efforts.

Effect: Delayed fatigue in sprint and interval exertions.

Application: About 0.3 grams per kilogram of body weight, 60-90 minutes before exertion.

Caution: Stomach problems such as diarrhea and nausea are common. Therefore, a test during training is recommended. And: People with high blood pressure and kidney problems should definitely not take this large amount of sodium bicarbonate.

Beta-Alanine: More power through buffering

Just as baking soda counteracts the increase in acidity in the blood, beta-alanine is a naturally occurring amino acid that increases the muscle buffer carnosine. This allows the muscle to endure high intensities longer before it becomes "overacidified."

Effect: Improved performance in exertions lasting 1-4 minutes.

Application: 4-6 grams daily over several weeks.

Caution: The characteristic tingling (paresthesia) after ingestion is common but harmless.

Nitrate – more endurance through better circulation

Nitrate is converted in the body to nitric oxide (NO), which dilates blood vessels and improves oxygen supply to the muscles and muscle efficiency. Endurance is increased, oxygen consumption at the same performance is reduced, and muscle recovery is enhanced. This increase in efficiency is particularly valuable in longer endurance competitions such as half marathons and marathons.

The most common form of nitrate supplementation is beetroot juice.

Effect: Better endurance performance and lower oxygen consumption at submaximal load.

Application: Approximately 300-600 mg of nitrate (equivalent to 0.5 l of beetroot juice), 2-3 hours before the competition. Taking it for several days can enhance the effect.

Caution: The high nitrate dose may strain the stomach.