Sports Supplements: Mechanisms, Dosing, and Timing

Creatine — Primary Mechanism

Increases intramuscular phosphocreatine (PCr) to rephosphorylate ADP into ATP; promotes cell swelling.

Creatine — Ergogenic Benefits

Enhances maximal strength, power, training volume, repeated sprints, lean mass, and recovery.

Creatine — Dosing

Fast load: 20 g/day for 5-7 days, then 3-5 g/day maintenance (or continuous 3-5 g/day).

Creatine — Timing

Consumed daily shortly before or after exercise, ideally co-ingested with carbohydrates or protein.

Creatine — Side Effects

Acute weight gain from fluid retention and mild GI distress if taken without enough water.

Caffeine — Primary Mechanism

Adenosine receptor antagonist in CNS; increases motor unit recruitment and blunts perceived exertion.

Caffeine — Ergogenic Benefits

Enhances aerobic endurance, time to exhaustion, anaerobic capacity, power, and mental alertness.

Caffeine — Dosing

3-6 mg/kg body mass; doses >= 9 mg/kg do not provide extra benefits.

Caffeine — Timing

Consumed 30-60 minutes prior to training or competition.

Caffeine — Side Effects

Insomnia, jitters, elevated heart rate/blood pressure, GI distress, and anxiety.

Beta-Alanine — Primary Mechanism

Combines with histidine to synthesize carnosine, providing intracellular H+ buffering in muscle.

Beta-Alanine — Ergogenic Benefits

Attenuates muscle pH drops, delaying fatigue during maximal efforts lasting 1-4 minutes.

Beta-Alanine — Dosing

4.5-6.4 g/day daily for at least 4 weeks to saturate muscle carnosine.

Beta-Alanine — Timing

Consumed daily (including non-training days), split into smaller doses throughout the day with meals.

Beta-Alanine — Side Effects

Paresthesia (tingling sensation); mitigated by dividing intake into doses

Sodium Bicarbonate — Primary Mechanism

Extracellular buffer that elevates blood pH to accelerate H+ and lactate efflux from muscle.

Sodium Bicarbonate — Ergogenic Benefits

Improves high-intensity capacity in anaerobic events lasting 30 seconds to 12 minutes.

Sodium Bicarbonate — Dosing

0.2-0.3 g/kg body weight.

Sodium Bicarbonate — Timing

Ingested 1-3 hours before exercise, ideally with water and carbohydrates.

Sodium Bicarbonate — Side Effects

Significant GI distress including osmotic diarrhea, nausea, cramping, and bloating.

Tart Cherry — Primary Mechanism

Anthocyanins and polyphenols reduce inflammation and lipid peroxidation while providing phytomelatonin.

Tart Cherry — Ergogenic Benefits

Accelerates strength recovery, reduces oxidative stress and DOMS, and supports sleep quality.

Tart Cherry — Dosing

30 mL concentrate or 240-355 mL juice providing standardized anthocyanin content.

Tart Cherry — Timing

Twice daily for 4-7 days before an event and 2-3 days during recovery.

Tart Cherry — Side Effects

Mild GI discomfort or loose stools from natural sorbitol and fructose.

Citrulline — Primary Mechanism

Increases circulating L-arginine to stimulate nitric oxide synthesis, promoting vasodilation.

Citrulline — Ergogenic Benefits

Improves muscular endurance, reduces post-exercise soreness at 24-48 hours, supports aerobic capacity.

Citrulline — Dosing

3-6 g of pure L-citrulline or 6-8 g of citrulline malate.

Citrulline — Timing

Consumed approximately 60 minutes prior to exercise.

Citrulline — Side Effects

Generally well tolerated; mild GI distress or bloating at high doses (> 10 g).

Glutamine — Primary Mechanism

Nitrogen donor and fuel source for enterocytes and immune lymphocytes; supports gut integrity.

Glutamine — Ergogenic Benefits

Indirect aid reducing illness and GI distress during heavy training; no direct performance gains.

Glutamine — Dosing

0.25-0.9 g/kg lean body mass, or standard supplemental doses of 5-10 g/day.

Glutamine — Timing

Consumed post-workout or split across daily meals during heavy training blocks.

Glutamine — Side Effects

Very safe and well tolerated; transient stomach upset at excessive doses.

Omega-3 — Primary Mechanism

EPA and DHA integrate into cell membranes, dampening inflammatory pathways and modulating MPS.

Omega-3 — Ergogenic Benefits

Attenuates systemic inflammation, reduces DOMS, supports joint mobility and neuromuscular adaptations.

Omega-3 — Dosing

1-3 g/day of combined EPA and DHA.

Omega-3 — Timing

Consumed daily with a fat-containing meal to maximize absorption.

Omega-3 — Side Effects

Fishy aftertaste/burping, mild GI upset, and mild blood-thinning effect at high doses.

Collagen — Primary Mechanism

Supplies glycine, proline, and hydroxyproline to stimulate connective tissue synthesis and remodeling.

Collagen — Ergogenic Benefits

Strengthens connective tissues, supports joint health, and aids tendon/ligament rehabilitation.

Collagen — Dosing

10-15 g hydrolyzed collagen or gelatin paired with ~50 mg Vitamin C.

Collagen — Timing

Consumed 45-60 minutes prior to exercise or targeted rehabilitation sessions.

Collagen — Side Effects

Minimal adverse effects; occasional mild fullness, unpleasant aftertaste, or minor bloating.