The Everyday Athlete’s Guide to Proven Performance Supplements
Show Notes & Resources
Most supplements promise dramatic results, but very few are supported by solid evidence. In this episode of the Everyday Strength Podcast, Anthony breaks down which performance supplements are actually worth your time and money, and which ones are mostly marketing hype. He explains why supplements should always come after training, nutrition, and recovery, not replace them. The episode focuses on a small group of supplements with consistent scientific backing and real-world applicability for everyday athletes. Listeners will walk away with a clearer understanding of how supplements fit into performance, and how to use them intelligently without chasing gimmicks.
Key Topics Covered:
This episode explains why supplements are best viewed as a small performance enhancer rather than a foundation. Anthony walks through the core supplements with the strongest evidence for improving performance and recovery, including creatine, caffeine, protein, beta-alanine, and nitrates. The discussion also covers several secondary supplements that may be useful in specific contexts, such as sodium bicarbonate, electrolytes, omega-3 fatty acids, and probiotics. A significant portion of the episode is dedicated to teaching listeners how to identify misleading supplement claims, avoid low-quality products, and understand when supplementation actually makes sense.
Relevant Science & Articles Mentioned:
Kreider, R., et al. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. https://jissn.biomedcentral.com
Grgic, J., et al. (2020). Caffeine ingestion enhances exercise performance: An umbrella review. British Journal of Sports Medicine. https://bjsm.bmj.com
Phillips, S., & Van Loon, L. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences. https://www.tandfonline.com
Hobson, R., et al. (2012). Effects of beta-alanine supplementation on exercise performance: A meta-analysis. Amino Acids. https://link.springer.com
McMahon, N., Leveritt, M., & Pavey, T. (2017). The effect of dietary nitrate supplementation on endurance exercise performance. Sports Medicine. https://link.springer.com