A strong foundation in physical conditioning and sport-specific experience, in addition to a bespoke and periodized training and nutrition program, are essential for athlete development. Once these underpinning factors are accounted for, and the athlete reaches a training maturity and competition level where marginal gains determine success, a role may exist for the use of evidence-based performance supplements. However, it is important that any decisions surrounding performance supplements are made in consideration of robust information that suggests the use of a product is safe, legal, and effective. The following review focuses on the current evidence-base for a number of common (and emerging) performance supplements used in sport. The supplements discussed here are separated into three categories based on the level of evidence supporting their use for enhancing sports performance:(1) established (caffeine, creatine, nitrate, beta-alanine, bicarbonate);(2) equivocal (citrate, phosphate, carnitine); and (3) developing. Within each section, the relevant performance type, the potential mechanisms of action, and the most common protocols used in the supplement dosing schedule are summarized.

Numerous factors contribute to peak athletic performance. Among these, a strong foundation in physical conditioning and sport-specific experience, in addition to a bespoke and periodized training and nutrition program, the latter based predominately from whole food choices, are essential. Once these underpinning factors are accounted for, and the athlete reaches a training maturity and competition level where marginal gains determine success, a role may exist for the use of evidence-based performance supplements. Although an array of supplements are marketed for the enhancement of sports performance, many lack robust evidence of an ergogenic benefit. Furthermore, some may actually impair performance, often due to gastrointestinal (GI) concerns, while others are potentially detrimental to an athlete’s health. Finally, numerous ingredients in commercial supplements, sometimes presenting as contaminants or undeclared ingredients, carry a risk of inadvertent anti-doping rule violations (Baylis et al., 2001). With this in mind, athletes and their associated support teams should only consider performance supplements where a strong body of evidence supports their use as safe, legal, and effective.