Performance Supplements

These will add a little oomph to your workout/focus.

There are many popular performance supplements that contain ingredients that have low efficacy. These are the refined and most effective ones.

The supplements here are the ones that have the highest pre-workout/pre-event efficacy.

One supplement not featured that will improve performance is Creatine monohydrate. Whereas all of the above supplements are best taken prior to an event. Creatine would be more beneficial to have last thing in the day.

With these supplements, don’t take them all. I’d usually have one of them, sometimes two.

And I’d choose which one(s) depending on the nature of what I’m about to do.

*Creatine Monohydrate; 5g daily

*Beta-alanine; 3 – 6.5 g/day

*L-theanine; 30 minutes prior to the cognitive demanding event (optimal with caffeine)

*Caffeine; 100 – 200 mg of caffeine half an hour before physical/mentally challenging event

*Beetroot juice; 6.4 – 12.8 mg per kilogram of body weight

*Citrulline malate; 10g half an hour before exercise

*Sodium Bicarbonate; 0.2g/ per kg of body weight 1 to 1.5 hours before exercise