Which Supplements Actually Boost Athletic Performance?
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Athletes often turn to supplements to improve strength, speed, or endurance. But with so many options—protein powders, creatine, beta-alanine, and more—it’s hard to know what really works. A recent systematic review looked at 35 studies involving nearly 1,000 athletes to find out which supplements deliver the best results when combined with structured training.
Protein for Strength Gains
When it comes to building muscular strength, protein stood out as the clear winner. Studies show that adding extra protein during a strength-focused training phase helps improve performance. Protein supports muscle repair and recovery, which are key for lifting heavier and reducing fatigue. If your goal is to get stronger, make sure you’re hitting your daily protein needs before considering anything else.
Beta-Alanine and Creatine for Explosive Power
If you want to jump higher or perform powerful, quick movements, beta-alanine and creatine can help. Beta-alanine slightly outperformed creatine in improving jump performance in the studies reviewed. It works by buffering acid in muscles, allowing you to maintain power during repeated high-intensity efforts. Creatine, on the other hand, provides quick energy for short bursts and is well-known for enhancing explosive performance.
Creatine for Sprint Speed
For athletes focused on speed, creatine is the most effective option. It helps replenish energy rapidly during short sprints, giving you a faster start and better acceleration. Beta-alanine and vitamin D didn’t show a significant effect on sprint times in the research, so creatine remains the go-to supplement for sprinters and team-sport players who rely on quick bursts.
Do Supplements Increase Muscle Size?
Many people assume that supplements like creatine, protein, or HMB will lead to bigger muscles. Surprisingly, the review found that none of the commonly used supplements significantly increased lean muscle mass when combined with strength and conditioning programs. While small gains were observed, they weren’t statistically significant. This suggests that training and overall diet play a much bigger role than supplements in muscle growth.
Practical Tips for Athletes
- Start with food first: Ensure you’re getting enough calories and protein from whole foods before adding supplements.
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Match supplements to your goal:
- For strength: prioritize protein intake.
- For explosive power: beta-alanine and creatine are helpful.
- For sprint speed: creatine is the top choice.
- Don’t expect magic: Supplements support training—they don’t replace it.
- Check safety and legality: Use products that are third-party tested and free of banned substances.
The Bottom Line
Supplements can provide an extra edge when used wisely. Protein is best for strength, beta-alanine and creatine help with power, and creatine shines for speed. But remember, consistent training and balanced nutrition are the foundation of athletic success. Supplements should enhance, not replace, your core program