Athletes are always seeking an edge. In my experience, this is true of the pros and weekend warriors alike.
Achieving peak athletic performance requires physical conditioning, sport-specific training, and a dialed-in nutrition plan.
But once these foundational elements are in place, supplements can make the difference for those last few percentage points.
If you are looking to boost your athletic performance, there are only a handful of truly evidence-based supplements.
These are the best of the best, according to the International Journal of Sport Nutrition and Exercise Metabolism:
Caffeine
Anecdotally, I know my morning run feels a whole lot easier after a couple cups of coffee. It turns out my experience is backed by science.
In fact, caffeine has been shown to improve endurance capacity (e.g. running, cycling, swimming), speed (short sprints), and strength (weight lifting).
Low to moderate doses of caffeine (3–6 mg per kg of body weight), consumed 60 minutes pre-exercise, appear to have the most consistent performance benefits. That equates to roughly 2–4 standard cups of coffee for a 150lb person.
