Peak Performance

Nutrients connected to Peak Performance

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• CreatineClinically supported

  Creatine monohydrate is reported to improve high-intensity exercise capacity and lean mass during training in healthy people. The position-stand authors have industry ties.

• Pre-Workout SupplementsPreliminary or mixed

  Studied ingredients (caffeine, beta-alanine, creatine) are aimed at performance; the blend itself is unproven.

• Whey Protein PowderPreliminary or mixed

  Small extra strength and lean-mass gains with resistance training are reported in healthy, trained adults; trials are short.

• Beta-alaninePreliminary or mixed

  Small average effect on short, hard efforts in trials; not shown for strength or long endurance.

• Bitter orangePreliminary or mixed

  Used in sports products; NCCIH says results were inconsistent and most studies showed no benefit. The NCAA lists synephrine as a banned stimulant.

• Energy DrinksPreliminary or mixed

  Acute performance gains in tests; abstract links gain to taurine dose.

• Creatine HCl (Hydrochloride)Preliminary or mixed

  Two small trials compared HCl with monohydrate for sprint or strength measures with mixed results; monohydrate has the stronger evidence.

• Creatine Ethyl Ester (CEE)Preliminary or mixed

  Small trials report training gains over placebo with CEE; none shows a reliable advantage over monohydrate.

• Creatine NitratePreliminary or mixed

  A few small trials of creatine nitrate show some strength or power gains at some amounts; others show none, and no head-to-head win over monohydrate has been shown.

• Magnesium Creatine ChelatePreliminary or mixed

  Three small trials found short-term gains in work or sprints, but none showed an advantage over plain creatine.

• Creatine GummiesPreliminary or mixed

  One small trial of creatine gummies in female beach volleyball athletes reported better jump height and change-of-direction speed; not shown for other groups or products.

• Proprietary BlendsDocumented risk

  Muscle-building products were 11.9 percent of FDA-warned adulterated supplements, and a review says blends make pre-workout formulas hard to compare and some may hold banned substances.

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