Sports Nutrition

Evidence-Based Athletic Performance & Bodybuilding Supplement Guide

Science-backed ergonomics: ISSN Tier A supplements that actually build muscle and power.

Evidence Summary (TL;DR)

The International Society of Sports Nutrition (ISSN) ranks Creatine Monohydrate, Whey Protein, Caffeine, and Beta-Alanine as Tier A (highest efficacy and safety). Avoid unverified proprietary blends.

ISSN Tier A Ergogenic Aids

Clinically proven to maximize strength, hypertrophy, and recovery:

Creatine Monohydrate

3 - 5 g/day

Replenishes phosphocreatine (PCr) stores to boost peak power output and cellular swelling

Timing: Daily, ideally post-workout with carbohydrates

Whey Protein Isolate

20 - 40 g (providing ~3g leucine)

Maximizes muscle protein synthesis (MPS) stimulation

Timing: Post-workout or between meals

Caffeine Anhydrous

3 - 6 mg/kg body weight

Antagonizes adenosine receptors, lowering rate of perceived exertion (RPE)

Timing: 45 - 60 minutes pre-workout

Beta-Alanine

3.2 - 6.4 g/day (split doses)

Elevates intramuscular carnosine buffering high-intensity acidosis

Timing: Split throughout day to prevent paresthesia

Safety Warnings & Interactions

•High doses of antioxidant vitamins (C/E) taken immediately post-workout can blunt mitochondrial adaptation and hypertrophy signaling.

Frequently Asked Questions

Is creatine loading necessary?

No. Taking 3-5g daily will fully saturate intramuscular creatine stores within 28 days without the gastrointestinal distress sometimes caused by 20g daily loading protocols.

Authority Sources:ISSNBritish Journal of Sports MedicinePubMed Meta-Analyses

Compiled from global clinical standards (WHO, ACOG, ISSN, NIH). Consult a licensed clinician for individualized medical management.