Supplements basics visual for evidence informed training

The Big Idea

Supplements are not the foundation. They are small levers that can help performance when your training plan, sleep, and food are already doing their job. This page uses Examine level skepticism: we only keep what is supported by quality evidence, sensible dosing, and low downside risk.

Posture first, performance always. Small position wins compound into safer strength and visible results.

Start here before you buy anything

1) Training

Progressive overload you can recover from. Good technique. Enough weekly volume to grow.

2) Protein

Most people under eat protein. Fix that first and supplements become optional.

3) Sleep

If sleep is broken, no powder rescues performance.

4) Hydration

Water and sodium drive better sessions than most trendy stacks.

Educational only. Supplements can interact with medications and medical conditions. If unsure, talk to your GP, pharmacist, or sports dietitian.

The Examine Level Filter

Use this four question filter before you add anything to your routine.

1) Is there good evidence for my goal

Look for position stands, systematic reviews, and consistent results across studies, not one viral claim.

2) Is the dose actually effective

Many products under dose the ingredients or hide quantities inside proprietary blends.

3) Is the downside risk low

Side effects, sleep disruption, blood pressure, and interactions matter more than hype.

4) Is quality verified

Choose products with third party certification when possible, especially for drug tested athletes.

The Evidence Shortlist

If you want a short list with the best chance of real benefit, these are the staples. They are also the easiest to dose and track.

Creatine monohydrate

Best for: Strength, power, repeated efforts, and long term training output.
Typical dose: 3 to 5 g daily. Consistency matters more than timing.
What to expect: Better high effort sets and more total quality work over weeks.
Notes: Creatine monohydrate is the default choice for safety and value.

Caffeine

Best for: Alertness, lower perceived effort, and stronger outputs on training days.
Typical dose: About 3 to 6 mg per kg, trialled in training.
Timing: Often 30 to 60 minutes pre session.
Notes: If sleep is sensitive, cut the dose and stop earlier in the day.

Protein support

Best for: Hitting daily protein targets when food is not enough.
Simple rule: Use whey or a complete protein option as a convenience tool, not a replacement for meals.
Notes: Most training adults do well when protein is spread across meals.

Beta alanine

Best for: Hard efforts that last roughly 1 to 10 minutes where acid build up is limiting.
Typical dose: Often totals around 3.2 to 6.4 g per day, split doses to reduce tingles.
Notes: Not a magic strength pill. Better fit for high effort conditioning blocks.

Dietary nitrates (beetroot)

Best for: Endurance style performance and some repeat sprint contexts.
How to use: Trial it in training first and find a dose and timing you tolerate.
Notes: The benefit can be variable. Keep expectations realistic.

Optional, context dependent

Omega 3 can be useful when dietary intake is low. Evidence is more mixed for direct performance, but it may help broader health targets.

Electrolytes help when sweat loss is high or sessions are long, hot, or both. Simple sodium strategies often work.

Vitamin D is a deficiency problem, not a performance shortcut. Test first if unsure.

Carbohydrate powders can help fuel higher training volumes when appetite or time is limiting.

What to Avoid

Proprietary blends and mystery doses

When you cannot see the dose, you cannot evaluate efficacy or safety. This is common in multi ingredient pre workout products.

Fat burners and aggressive stimulant stacks

Higher side effect risk, higher contamination risk, and often poor evidence for meaningful outcomes.

Megadoses and extreme protocols

More is not better. If a protocol requires hero dosing, that is a red flag.

Supplements as pain management

If pain is the main issue, fix technique, load management, and recovery first. Then consider medical review.

If You Train 30 Minutes

Short sessions reward focus. Your goal is to show up ready, hit quality sets, and recover for the next session. Here is a minimalist, low noise approach that fits a 30 minute training schedule.

The minimalist stack

Daily: Creatine monohydrate 3 to 5 g.
Training days: Coffee or caffeine dose that you tolerate and that does not damage sleep.
Every day: Protein support only if it helps you reach your daily target.
Optional: Electrolytes if you sweat heavy or train in heat.

The win is not the stack. The win is consistent training with good positions, clean bracing, and progressive loading.

Quality and Risk Control

Supplements are regulated differently from medicines. Quality can vary, labels can be inaccurate, and contamination does occur. This matters for everyone, and it matters even more for athletes subject to drug testing.

Risk reduction checklist

Prefer third party certified products when possible (NSF Certified for Sport, Informed Sport, Informed Choice).
Avoid products marketed as muscle building, fat loss, or extreme pre workout with hidden blends.
Trial anything new in training, not on a competition day.
If you have a medical condition or you take medications, get advice before you add supplements.

Third party certification

Look for programs that verify what is on the label and test for banned substances, especially if you are drug tested.

Simple beats complicated

Single ingredient products are easier to evaluate, dose, and troubleshoot.

Why EZMUSCLE

Assessment led programming that fixes posture faults before loading heavier.

Short, focused sessions tailored to busy professionals.

Weekly tracking with simple nutrition habits, no extreme rules.

Coaching lineage rooted in athletics, physio principles, and real client progress.

Book your free assessment

Start with a posture scan, a movement screen, and a plan you can actually follow.

Book now Have questions

Free ebook: The Posture Advantage by Anthony Nitti

References and source links

Publisher details

Anthony Nitti · Founder and Head Coach, EZMUSCLE · Founding Editor

Anthony writes posture led strength and performance education for everyday lifters and athletes, with a bias toward evidence, repeatable systems, and real world constraints. Editorial approach: position first, then load. Measure outcomes, reduce noise, and keep what works.

Social links

Global patent and design protection

For design numbers, use the IP Australia Designs search and enter the design number to view the public record.

Coverage areas

High intent service topics

People ask in Melbourne

EZMUSCLE™ Personal Training - Melbourne’s Trusted Fitness Coach