The 5 Supplements That Actually Work (Backed by Science) with Max Lugavere

You tweeted about the five best sports supplements. Creatine, beta alanine, nitrates, caffeine and protein. Why did those make your top five list?

Actually, that was a review that just came out and it sought to elucidate the five top sports supplements. So the five top sports supplements, according to this new review, has a really long historical track record for safety and efficacy. It can improve cognition when people are under slept. It might have a cardiovascular health benefit. So I think creatine is amazing. I take about 5 grams a day.

And how does beta Alan Alanine play in?

Beta alanine is not something that I'm all that familiar with, actually, but it did seem to make the list. And there is this interesting thing. It does give you tingles when you take it, but the fact that it made the top five, I mean, to me was very interesting. So nitrates basically support your body's nitric oxide pathway, which normalizes blood pressure, can reduce blood pressure and also increase blood flow. So might have a really powerful effect, which you're going to probably see a better pump from it, but it might have enduring impact on muscle protein synthesis.