When it comes to supplements, the fitness world is flooded with overhyped products and empty promises. But a handful of key supplements have stood the test of time—backed by science and used daily by high performers. Whether you're looking to build muscle, improve endurance, or recover faster, this guide breaks down the essential performance supplements that are actually worth your money.

1. Creatine Monohydrate – The King of Strength & Power

What it does:
Creatine helps your muscles regenerate ATP, the primary energy source for short bursts of high-intensity effort like lifting, sprinting, or jumping.

Why it works:
Studies show consistent use can improve strength, muscle mass, and anaerobic performance. It's one of the most studied and proven supplements available today.
📖 Reference: Kreider et al., Journal of the International Society of Sports Nutrition, 2017

How to take it:
3–5g daily. No need to load. It works best when taken consistently, regardless of timing.

2. Protein Powder – Convenient Muscle Repair

What it does:
Protein supports muscle growth, repair, and recovery—especially after resistance training.

Why it works:
Whey protein, in particular, is rich in essential amino acids and absorbed quickly. It’s ideal for hitting your daily intake, especially when food prep is limited.
📖 Reference: Phillips et al., American Journal of Clinical Nutrition, 2009

How to take it:
Use post-workout or to fill gaps in your diet. Aim for 1.6–2.2g of protein per kg of body weight daily.

3. Caffeine – Energy, Focus, and Endurance Booster

What it does:
Caffeine is a central nervous system stimulant that improves alertness, power output, and endurance capacity.

Why it works:
It reduces perceived exertion and fatigue while improving physical performance across various training types.
📖 Reference: Spriet, Sports Medicine, 2014

How to take it:
100–300mg about 30–60 minutes before training. Start with a lower dose if you’re sensitive.

4. Beta-Alanine – Buffering for Endurance and HIIT

What it does:
Beta-alanine increases carnosine levels in the muscle, helping buffer acid buildup during high-intensity efforts.

Why it works:
It’s especially effective in activities lasting 60–240 seconds—think circuits, sprints, or BJJ rounds.
📖 Reference: Hobson et al., Amino Acids, 2012

How to take it:
2–5g daily. A tingling sensation (paresthesia) is common but harmless.

5. Electrolytes – Not Just for Athletes

What they do:
Electrolytes (like sodium, potassium, and magnesium) regulate fluid balance, muscle contraction, and nerve function—especially important if you sweat heavily or train in heat.

Why they work:
Replacing electrolytes can prevent cramping, improve hydration, and maintain endurance during long or intense sessions.
📖 Reference: Shirreffs & Sawka, Journal of Sports Sciences, 2011

How to take them:
Add an electrolyte mix to water during longer sessions or throughout the day in hot climates.

Honorable Mentions

• Vitamin D3 – Supports immune function and hormone health, especially in winter months or for those who work indoors.

• Omega-3s (Fish Oil) – Anti-inflammatory and great for joint and brain health.

• Magnesium – Supports sleep, muscle function, and recovery—especially if you're stressed or low on leafy greens.

Final Thoughts: Supplements Support, Not Replace

Supplements are not a shortcut to results. But if you’re training hard, eating well, and sleeping consistently, these essentials can absolutely enhance your performance and recovery.

Want to know which ones are right for your body and goals? Speak to your Ascend coach today and we’ll guide you.