Strong evidence

Only a small number of supplements have credible performance evidence behind them.

In practice

Creatine and caffeine have real support. Most of the rest of the shelf does not, and supplements also carry a contamination risk that matters if you're ever tested. Food, sleep and consistency are where the returns are.

Source

• Thomas DT, Erdman KA, Burke LM (2016). Nutrition and athletic performance. Medicine & Science in Sports & Exercise, 48(3):543–568. doi.org/10.1249/MSS.0000000000000852