Sports nutrition is an area where marketing significantly outpaces evidence. Many products make impressive claims with minimal scientific support, while genuinely effective, evidence-backed approaches are sometimes overlooked. This guide focuses on what the evidence actually shows for the most commonly used categories.
Protein: The Foundation
Muscle protein synthesis (MPS) requires sufficient amino acid availability, particularly leucine, which acts as the molecular trigger for MPS. Sedentary adults need approximately 0.8g of protein per kg of body weight per day. Active people engaging in regular resistance training need 1.6–2.2g/kg/day to support muscle maintenance and growth. The timing of protein intake matters less than total daily intake for most people — the “anabolic window” (eating within 30 minutes of training) is often overstated. What matters more is spreading protein across meals (at least 0.3–0.4g/kg per meal) to maximise MPS throughout the day. Complete protein sources containing all essential amino acids (leucine, isoleucine, valine and others): whey, casein, eggs, beef, chicken, fish. Whey protein concentrate or isolate is the most evidence-backed supplement form — fast-absorbing, high leucine content, convenient. For vegans: soy protein isolate matches animal protein for MPS; pea+rice protein combination provides a complete amino acid profile.
Creatine: The Most Evidence-Backed Ergogenic Supplement
Creatine is the most extensively researched performance supplement with over 500 published studies. Mechanism: creatine stores in muscle as phosphocreatine (PCr), which rapidly regenerates ATP during high-intensity efforts. Supplementation increases muscle PCr stores by approximately 20%, improving performance in: explosive strength and power movements, repeated high-intensity exercise (sprint intervals, heavy resistance training), and recovery between sets. Benefits: modest increases in strength (approximately 5–15% in trained individuals), improved performance in high-intensity training, and increased lean mass (partly water retention in muscle cells, partly genuine muscle growth over time). Evidence also growing for cognitive benefits (particularly in sleep-deprived states and in older adults). Dosing: 3–5g creatine monohydrate daily (no loading phase needed — loading accelerates saturation by 1–2 weeks but final saturation is the same). Creatine monohydrate is the standard, best-evidenced, most cost-effective form — “advanced” formulations (kre-alkalyn, creatine hydrochloride) have no evidence of superiority.
Other Performance Supplements With Genuine Evidence
Caffeine (3–6mg/kg, 60 minutes pre-exercise) — reduces perceived exertion, increases time-to-exhaustion, improves power output. One of the strongest evidence-backed ergogenics. Tolerance develops with regular use — consider caffeine cycling. Beta-alanine (3.2–6.4g daily) — increases carnosine in muscle, buffering lactic acid during high-intensity efforts. Produces tingling (paresthesia) — a harmless side effect. Improves performance in events of 1–4 minutes duration. Omega-3 EPA+DHA (2–3g daily) — reduces exercise-induced muscle inflammation and DOMS, supports joint health, and has growing evidence for muscle protein synthesis enhancement particularly in older men. Magnesium — heavily depleted through exercise-related sweating. Deficiency impairs muscle function and recovery. 300–400mg daily.
Frequently Asked Questions About Sports Nutrition
How much protein do I actually need?
For resistance training aimed at muscle building or maintenance: 1.6–2.2g of protein per kg of body weight per day. A 80kg man needs 128–176g daily. Most people eating a balanced diet with adequate meat, fish, eggs and/or legumes come close to this through food alone. Protein supplements (whey, plant-based) are convenient but not necessary if dietary intake is sufficient.
Is creatine safe for kidneys?
Yes — decades of research with thousands of participants has found no adverse effects on kidney function in healthy individuals at recommended doses. Creatine supplementation modestly raises serum creatinine (a marker of kidney function) — but this is because creatine is metabolised to creatinine, not because of kidney damage. Cystatin C (a more specific kidney marker) is unaffected. People with pre-existing kidney disease should consult their GP, but for healthy individuals, creatine at 3–5g/day is safe long-term.
Do I need to take supplements on rest days?
Creatine should be taken consistently daily — including rest days — to maintain muscle saturation. Caffeine and pre-workout supplements are only relevant on training days. Protein requirements don’t disappear on rest days — muscle repair and growth continue. Omega-3 and magnesium are taken daily for systemic benefit regardless of training.
What is the most overrated sports nutrition product?
Branch-chain amino acids (BCAAs) — widely marketed but with evidence significantly weaker than protein supplements. If total protein intake is adequate, BCAAs provide no additional MPS benefit over consuming any complete protein source. They are expensive relative to whey protein. The exception: BCAAs have modest evidence for reducing DOMS when training fasted, but this is a niche scenario. For most people training with adequate protein intake, BCAAs are a poor-value supplement.
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