Advanced Supplements for Athletic Performance – Creatine, BCAAs, Keton

Beyond hydration and micronutrients, performance-enhancing supplements can improve endurance, strength, focus, and recovery. Here’s a breakdown of the best supplements for serious athletes.

Creatine – Power, Strength & Hydration

Creatine is a naturally occurring compound that fuels cellular energy production. It helps retain water in muscles, supporting hydration and endurance.

Benefits of Creatine for Athletes

Improves strength and power output
Enhances muscle hydration and reduces cramping
Speeds up recovery between workouts

Dosage:

Strength athletes: 5-10g per day for 2 weeks, then cycle.
Endurance athletes: 3-5g per day.

Research supports creatine’s role in distance running and endurance performance.

Glutamine – The Recovery & Immunity Amino Acid

Glutamine is an essential amino acid that promotes:

Digestive health and gut function
Muscle recovery and immune support
Brain function and blood sugar stability

Dosage:

Up to 20g per day for recovery and gut health.

BCAAs – Protecting Muscle & Reducing Fatigue

Branched-Chain Amino Acids (BCAAs) reduce muscle breakdown and prevent fatigue during long workouts.

Why BCAAs Matter

Prevent muscle loss in endurance athletes
Convert into glucose for energy without blood sugar spikes
Reduce tryptophan absorption, delaying fatigue

Dosage:

3-6g daily.

Caffeine – The Endurance & Focus Booster

Caffeine is one of the most well-researched performance enhancers, known for:

Boosting focus and reaction time
Reducing perceived fatigue
Increasing endurance capacity

Dosage:

0.8 – 1.6mg/kg body weight pre-workout
Small doses (~65mg) per hour during events

Best used towards the end of a long event when blood volume is low.

Protein – Essential for Recovery & Muscle Growth

Protein is the foundation of muscle repair. If athletes fail to consume enough protein, they risk muscle loss and slower recovery.

Ideal Protein Intake

1.3 – 1.9g per kg of body weight per day from food & supplements.

Whey & Casein Protein are great options for:

Post-workout muscle repair
Nighttime recovery (Casein is slow-digesting)

Exogenous Ketones – Fueling Performance with BHB

Exogenous Beta-hydroxybutyrate (BHB) Ketones provide quick, clean energy. Unlike glucose, BHB ketones:

Provide energy in just 30 minutes
Help spare glycogen stores for later use
Enhance mental focus & endurance
Are stimulant-free (no energy crashes)

BHB Ketones can fuel both the brain and muscles during intense exercise.

Final Thoughts: Smarter Supplementation for Peak Performance

Athletes need more than just carbs and protein—electrolytes, amino acids, creatine, and ketones all play a vital role in optimising endurance, strength, and recovery.