The Top science-backed Supplements for Performance

Athletes are always searching for new ways to ENHANCE their performance to gain a competitive edge!

With the overwhelming amount of information available online, it can be challenging to determine which supplements will actually help!

So I am going to break down which supplements are considered to be 'A-Grade' as they are backed by stronger scientific research!

1. Creatine ✅

   Creatine is THE most studied and supported performance-enhancing supplement for athletes. Heres why: 

   • Improved strength & power

   • Increased lean muscle mass 

   • Reduced fat mass

   • Enhanced training adaptations

   • Reduced recovery time

   **Recommended dose: 5g/day

   
   

   2. Beta-Alanine ✅

   Beta-Alanine is a non-proteogenic amino acid produced in the liver and found naturally in foods such as poultry and meat.

   It is believed to enhance performance in high-intensity, short duration exercise by delaying fatigue. 

   It is also proven to increase muscle Carnosine levels which helps to remove lactic acid from the muscles!

   **Recommended dose: 4-6g/day for at least 4 weeks

3. Caffeine✅

Enhances performance by stimulating the central nervous system and blocking adenosine receptors. This reduces feelings of fatigue - allowing athletes to MAINTAIN higher performance levels for LONGER periods of time. 

 **Recommended dose: 3-6mg/kg bodyweight 

4. Sodium Bicarbonate✅

Enhances performance by acting as a buffering agent - helping to prevent lactic acid build up in the muscles during exercise, thus delaying fatigue!

**Recommended dose: 200-400mg/kg bodyweight 

**Consume 2-3 hours prior to competition/training

Top Tip; the most commonly available & cost effective source is baking soda - your common household product!

5. Nitrates✅

   Enhance the AVAILABILITY of Nitric Oxide - which helps regulate blood pressure & blood flow, supports energy production in cells, facilitates muscle contraction and aids immune function. 

   You can found Nitrates in foods sources such as green leafy vegetables but to consume adequate amount for exercise performance may be challenging without supplementation from products such as beetroot products. 

   **Recommended dose: 6-8mmol (350-500mg)

   **Consume 2-3 hours prior to competition/training

   
   

   If you are looking to LEVEL UP your PERFORMANCE this year and PUSH the BOUNDARIES in 2025 - CONTACT US, with the word MORE INFO!

Speak soon,

Team EMA