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What works, what does not, and what is dangerous. Reviewed by theAvelor Research Team.
Effective Dose
3-5g daily (no load required)
Most studied performance supplement. Increases strength, power output, lean mass. Safe long-term.
PMID: 28615987Effective Dose
3-6mg/kg, 30-60 min pre-workout
Improves endurance, strength, and power. Works for almost every sport.
PMID: 29527137Effective Dose
3-6g/day (split doses to avoid tingle)
Buffers muscle acidity. Improves performance in 1-4 minute high-intensity efforts.
PMID: 25834408Effective Dose
400-800mg nitrate, 2-3h pre-exercise
Reduces oxygen cost of exercise. Best for endurance and time trials.
PMID: 28701104Effective Dose
20-40g post-workout, 1.6-2.2g/kg/day total
Supports muscle protein synthesis and recovery.
PMID: 28698222Effective Dose
300-700mg sodium/hour in heat
Prevents cramping and performance drop in long, hot sessions.
PMID: 23829965BCAAs
Redundant if you eat adequate protein. Complete proteins outperform BCAAs for muscle protein synthesis.
ZMA
No performance benefit in most RCTs. Only helps if zinc or magnesium is deficient.
HMB
Works for untrained or injured individuals, minimal effect in trained athletes.
Deer Antler Velvet
No credible evidence. Marketing is ahead of the science.
Glutamine
Minimal performance or recovery benefit in trained athletes.
Testosterone Boosters
Tribulus, D-aspartic acid, and similar do not raise testosterone in healthy men.
FDA-banned stimulants. Deaths reported. Check labels carefully.
Compounded cardiovascular stress.
Anxiety, hypertension, panic attacks.
Heart rhythm issues.