General Athletic Performance Protocol

Fitness & PerformanceStrong Evidence

supplements

Primary

Supporting

Grade A

285

Studies

Primary Stack

Core supplements with strongest evidence

Creatine MonohydrateA

3-5g daily (or 20g/day for 5-7 days loading)

Increases phosphocreatine stores for rapid ATP regeneration, enhancing power output, strength, and training capacity

↑AldosteroneAerobic Exercise Metrics↓Weight↑Muscle Damage↑Muscle Mass

100 studies8,000 participants

Supporting Studies (2)

PMID: 28615996 - ISSN position stand: creatine supplementation (2017)PMID: 12945830 - Creatine and athletic performance: meta-analysis (2003)

CaffeineA

3-6mg/kg 30-60 min before training/competition

Enhances central nervous system activation, reduces perceived exertion, and improves power output and reaction time

↑Adrenaline↑Anaerobic Capacity↑Power Output↑Blood Lactate (Exercise)↑Heart Rate

60 studies3,000 participants

Supporting Studies (2)

PMID: 28615996 - ISSN position stand: caffeine and performance (2017)PMID: 31758457 - Caffeine and exercise performance: meta-analysis (2019)

Supporting Stack

Additional supplements for enhanced results

Beta-AlanineB

3-6g daily (split doses)

Increases muscle carnosine to buffer acid during high-intensity exercise, delaying fatigue

↑Anaerobic CapacityCortisol↑Muscular Endurance↑Oxygen Uptake↑Power Output

40 studies1,500 participants

Supporting Studies (1)

PMID: 22270875 - Beta-alanine supplementation: meta-analysis (2012)

CitrullineB

6-8g citrulline malate 60 min before exercise

Increases nitric oxide production and reduces ammonia accumulation, improving blood flow and exercise tolerance

Aerobic Exercise MetricsAnaerobic Capacity↑Power Output↑Blood Lactate (Exercise)↑Muscular Endurance

20 studies800 participants

Supporting Studies (1)

PMID: 27749691 - Citrulline and exercise performance: systematic review (2016)

AshwagandhaB

300-600mg standardized extract daily

Adaptogen that enhances recovery, reduces cortisol, and improves VO2max and strength gains

↑Aerobic Exercise Metrics↑Power Output↓Body Fat↓Blood glucose↑High-density lipoprotein (HDL)

15 studies600 participants

Supporting Studies (2)

PMID: 26609282 - Ashwagandha and athletic performance: RCT (2015)PMID: 28829155 - Ashwagandha improves cardiorespiratory endurance: RCT (2017)

Protein (Whey)A

20-40g post-training (1.6-2.2g/kg daily total)

Provides essential amino acids for muscle repair and adaptation to training

↑Anti-Oxidant Enzyme Profile↑Muscle Mass↓Body Fat↑Power Output↓Weight

50 studies4,000 participants

Supporting Studies (1)

PMID: 28698222 - Protein and athletic adaptations: meta-analysis (2017)

How This Protocol Works

Simple Explanation

Athletic performance depends on multiple factors: strength, power, endurance, speed, reaction time, and recovery. This protocol includes supplements with the strongest evidence for improving overall athletic performance across different sports and activities.

•Creatine Monohydrate is the most well-researched and effective sports supplement available. It works by increasing your muscles' stores of phosphocreatine, which rapidly regenerates ATP during high-intensity efforts. This means more power for sprints, jumps, throws, and heavy lifts—any explosive movement. Studies consistently show 5-15% improvements in strength and power. It also enhances training capacity (more reps, faster recovery between sets), which leads to greater long-term adaptations.

•Caffeine is the most widely used performance enhancer in the world. It improves virtually every aspect of athletic performance: reaction time, power output, endurance, focus, and reduces perceived effort. It works primarily through the central nervous system by blocking adenosine (which makes you feel tired). Studies show 2-6% improvements across different types of exercise. Take 3-6mg/kg about 30-60 minutes before training or competition.

•Beta-Alanine increases carnosine levels in your muscles. Carnosine buffers the acid (H+ ions) that builds up during intense exercise—the 'burn' you feel. This delays fatigue during efforts lasting 1-4 minutes and benefits any sport with repeated high-intensity efforts. Requires 4+ weeks of daily supplementation to build up stores.

•Citrulline increases nitric oxide production, improving blood flow to working muscles. It also helps clear ammonia, a fatigue-causing metabolite. Studies show improved exercise tolerance and reduced muscle soreness. The malate form also provides malate for energy production.

•Ashwagandha is an adaptogen that helps athletes recover better and adapt more to training. It reduces cortisol (a stress hormone that can impair recovery), improves VO2max, and enhances strength gains. Particularly useful during high-volume training phases.

•Protein is fundamental for any athlete. Training breaks down muscle tissue, and protein provides the amino acids needed for repair and growth. Athletes need more protein than sedentary people—aim for 1.6-2.2g/kg body weight daily.

Expected timeline: Caffeine works immediately. Creatine saturates muscles in 5-7 days with loading (or 4 weeks with maintenance dosing). Beta-alanine requires 4-6 weeks. Ashwagandha benefits appear over 8-12 weeks of consistent use.

Clinical Perspective

Athletic performance encompasses strength, power, speed, endurance, agility, and sport-specific skills. Physiological determinants include neuromuscular function, energy system capacity (ATP-PC, glycolytic, oxidative), body composition, and recovery capacity. This protocol targets multiple performance pathways with evidence-based ergogenic aids.

•Creatine Monohydrate (A-grade): Increases intramuscular phosphocreatine (PCr) concentration by 10-40%. PCr serves as rapid ATP buffer during high-intensity exercise via creatine kinase reaction. Also increases cell hydration, which may stimulate protein synthesis. ISSN position stand confirms efficacy for strength, power, and high-intensity exercise (PMID: 28615996). Meta-analysis: increases strength by 8%, power output by 14% (PMID: 12945830). Also improves repeated sprint performance, cognitive function under fatigue, and may accelerate recovery.

•Caffeine (A-grade): Adenosine receptor antagonist with CNS-mediated ergogenic effects. Reduces perception of effort, increases motor unit recruitment, enhances calcium release from SR, and increases fat oxidation. Meta-analysis: improves performance across endurance, strength-power, and high-intensity intermittent exercise by 2-6% (PMID: 31758457). Optimal dose 3-6mg/kg; genetic variation (CYP1A2) affects response. Can be combined with creatine despite historical concerns.

•Beta-Alanine (B-grade): Rate-limiting precursor for carnosine synthesis. Carnosine is a dipeptide buffering H+ ions in type II muscle fibers. Chronic supplementation increases muscle carnosine 40-80%. Meta-analysis: improves exercise capacity in 1-4 minute range (PMID: 22270875). Benefits sports with repeated high-intensity efforts (team sports, combat sports, swimming). Paresthesia is benign; sustained-release formulations reduce it.

•Citrulline (B-grade): Amino acid converted to arginine in kidneys, increasing NO synthesis. Also involved in urea cycle, clearing exercise-induced ammonia. Citrulline has better bioavailability than arginine for raising plasma arginine. Systematic review: 6-8g citrulline malate improves exercise tolerance, reduces muscle soreness, may improve high-rep performance (PMID: 27749691). Take 60 min pre-exercise.

•Ashwagandha (B-grade): Adaptogen (Withania somnifera) containing withanolides. Reduces cortisol response to stress, may have direct anabolic effects via modulating testosterone/cortisol ratio. RCTs show improved VO2max (+4-5%), strength gains, and recovery (PMID: 28829155). KSM-66 and Sensoril are standardized extracts. Benefits may be greater during high-stress training periods.

•Protein (A-grade): Essential amino acids, particularly leucine, activate mTORC1 pathway for muscle protein synthesis. Athletes require elevated protein intake (1.6-2.2g/kg/day) to optimize adaptation to training. Meta-analysis confirms protein supplementation augments resistance training adaptations (PMID: 28698222). Distribute intake across 4+ meals. Whey has highest leucine content; casein provides sustained release.

Biomarker targets: Performance testing (sport-specific), body composition (DXA), strength/power metrics, VO2max, lactate threshold, reaction time, recovery markers (HRV, CK), sleep quality.

Protocol notes: Periodize supplementation—caffeine may benefit from cycling or withdrawal before major competitions. Creatine: take daily regardless of training; water weight gain of 1-2 kg is intramuscular. Beta-alanine: chronic supplementation required. Nitrate (beetroot) can complement citrulline for NO production. Training and nutrition remain primary drivers of performance—supplements provide incremental benefits. Anti-doping: all supplements listed are WADA-approved, but always verify batch testing (NSF Certified for Sport, Informed Sport).

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