Complete supplement guide: what really works according to science

The supplement industry is a multi-billion dollar market, but the majority of products are not backed by solid scientific evidence. Here's what the research really tells us.

Tier S: Scientifically Proven

Creatine Monohydrate Creatine is the most studied supplement in sports science. It increases phosphocreatine stores in muscles, which improves performance during high-intensity exercises.

Recommended dosage: 3-5g per day, every day. A loading phase is not necessary but can accelerate muscle saturation. No cycling needed.

Proven benefits: increased strength, power, muscle mass, and recovery. Recent studies also suggest cognitive benefits.

Caffeine Caffeine is a natural stimulant that improves physical and mental performance. It increases alertness, reduces perceived exertion, and can improve performance by 3-5%.

Recommended dosage: 3-6 mg/kg of body weight, 30-60 minutes before training. Be mindful of tolerance and avoid late consumption to not disrupt sleep.

Whey Protein Whey is a complete and rapidly absorbed protein source. It's convenient for meeting daily protein needs, especially after training.

Recommended dosage: 20-40g per serving, 1-2 times per day depending on needs. Timing isn't as critical as once thought — total daily intake is more important.

Tier A: Beneficial in Certain Contexts

Beta-Alanine Increases muscle carnosine levels, which helps buffer acidity during exercise. Useful for efforts lasting 1 to 4 minutes.

Vitamin D Essential for bone health, immune function, and muscle performance. Supplementation is recommended if you live in a region with little sunshine (like Quebec in winter).

Omega-3 Omega-3 fatty acids have anti-inflammatory properties and can improve recovery. Aim for 2-3g of EPA/DHA per day.

Tier B: Potentially Useful

Citrulline May improve blood flow and endurance performance. Dosage: 6-8g of citrulline malate before training.

Ashwagandha Studies suggest benefits for stress management and potentially testosterone. Dosage: 300-600mg of standardized extract.

What Doesn't Work

BCAAs If you consume enough protein (1.6-2.2g/kg), additional BCAAs provide no added benefit. Whey already contains all essential amino acids.

Testosterone Boosters The vast majority of over-the-counter "testosterone boosters" have no significant effect on hormone levels. Save your money.

Fat Burners "Fat burners" essentially do nothing that caffeine doesn't already do. Most are overpackaged stimulant blends.

Conclusion

Focus on the fundamentals: balanced nutrition, structured training, adequate sleep, and stress management. Supplements cannot compensate for poor lifestyle habits. Invest first in quality food.