Sports Nutrition — all lessons
Module 1: Foundations of Sports Nutrition
Energy systems and metabolism for nutritionMacronutrients and athletic performanceMicronutrients and hydration essentialsModule 2: Nutrition for Training & Competition
Pre-, intra- and post-workout nutrition strategiesFuelling for endurance vs strength/power sportsCompetition-day meal planningModule 3: Body Composition & Weight Management
Balancing muscle gain and fat lossSafe weight-cutting practices for athletesNutrition for injury prevention and recoveryEnergy availability and RED-SModule 4: Supplements & Ergogenic Aids
Evidence-based supplements (creatine, caffeine and others)Avoiding banned substances and doping risksModule 5: Practical Applications
Creating individualised nutrition plansSports nutrition case studiesEvidence-based supplements (creatine, caffeine and others)
Which supplements have strong evidence for performance — creatine, caffeine, nitrate, beta-alanine, bicarbonate — with doses, uses, side effects and the IOC framework.
Learning objectives
- Apply a framework for evaluating supplements
- Describe the evidence, dosing and uses of the main performance supplements
- Identify side effects and individual variability
- Integrate supplements responsibly after food and training
Before this lesson
Why this matters
Supplements are heavily marketed, but only a few have good evidence. Knowing them — and their limits — saves clients money and risk.
A framework
The IOC consensus asks: Is it safe? Is it effective for this athlete and event? Is it legal and free of contamination risk? Is it worth it after diet, training and sleep are optimised? [maughan2018]
Supplements with strong evidence
| Supplement | Typical protocol | Benefits | Notes |
|---|---|---|---|
| Caffeine | 3–6 mg/kg ~60 min before [guest2021] | Endurance, team sport, strength, alertness | Sleep disruption, anxiety; responses vary |
| Creatine monohydrate | 3–5 g/day (or 20 g/day × 5–7 days load) [kreider2017] | Repeated sprints, strength/hypertrophy with training | ~1–2 kg water gain |
| Dietary nitrate | ~5–9 mmol (≈ 300–600 mg) 2–3 h before | Economy, some endurance/team tasks | Smaller effects in elite |
| Beta-alanine | ~3–6 g/day split, for ≥4 weeks | Efforts ~30 s–10 min | Tingling (paraesthesia) |
| Sodium bicarbonate | 0.2–0.3 g/kg 60–180 min before | High-intensity efforts 1–7 min | GI distress common |
Protocols summarised from the IOC consensus [maughan2018].
Common mistakes and misconceptions
Case study
A 70 kg rower trials caffeine at 3 mg/kg (210 mg) 60 min before ergometer tests, improving 2,000 m time by ~1% without sleep problems when used before morning tests only.
Further learning: video lessons
Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.
Which supplements actually work?
sports nutrition researchers (search)
You will understand: the small group of well-supported supplements
Why: Evidence-based overview.
Caffeine and performance
ISSN / sports scientists (search)
You will understand: dosing and timing caffeine
Why: Research-led.
Knowledge check
Knowledge check · 0/5
1. A common effective caffeine dose for performance is…
2. Creatine is most useful for…
3. Beta-alanine improves performance mainly in efforts lasting about…
4. Dietary nitrate (e.g., beetroot juice) may improve…
5. A common side effect of sodium bicarbonate is…
Short-answer & application questions
- Evaluate a pre-workout product label against the evidence.
- Plan caffeine use for a morning race for a caffeine-sensitive athlete.
- Explain creatine loading vs daily dosing.
Key takeaways
- Supplements should come after a sound diet, training and sleep.
- Strong evidence supports caffeine, creatine, dietary nitrate, beta-alanine and sodium bicarbonate for specific contexts.
- Doses and protocols matter; individual responses vary and side effects exist.
- Use third-party tested products to reduce contamination risk.
Connected topics
Avoiding banned substances and doping risks
physiologyAnaerobic glycolysis and lactate
sports nutritionCompetition-day meal planning
This is the canonical lesson for: Lifestyle Nutrition → Supplements & Practical Applications
References
- Maughan RJ, Burke LM, Dvorak J, et al. (2018). IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine, 52(7):439–455. doi:10.1136/bjsports-2018-099027 Guideline check pending
- Guest NS, VanDusseldorp TA, Nelson MT, et al. (2021). International Society of Sports Nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1):1. doi:10.1186/s12970-020-00383-4 Position stand check pending
- Kreider RB, Kalman DS, Antonio J, 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, 14:18. doi:10.1186/s12970-017-0173-z Position stand check pending
Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.