Athletic Performance: Evidence-Based Supplement Guide
What works, what does not, and what is dangerous. Reviewed by the Scan Dose Research Team.
6 supplements reviewedPubMed citedDrug interactions checked Clinical Summary
Creatine monohydrate 3-5g daily: MOST proven (NOT gummies — 25% empty). Caffeine 3-6mg/kg. Beta-alanine 3.2-6.4g daily (only for 2-4 min exercises). Beet juice 500mL 2-3 hrs pre-exercise. Protein 1.6-2.2g/kg/day. BCAAs: UNNECESSARY if adequate protein. HMB/glutamine/testosterone boosters: don't work. NSF Certified for Sport = required for pros.