Supplements

Creatine is the most studied supplement in sports nutrition and one of very few that reliably does something. Here is what it does and how to take it.

Protein powder is convenient food, not a supplement with special properties. Here is how to choose one and when you genuinely need it.

The list of supplements with solid evidence behind them is short. Here it is, along with the much longer list of things not worth your money.

Caffeine is the second best evidenced supplement in sport. It also makes a minority of people measurably worse, which nobody selling it mentions.

Beta-alanine works for efforts lasting one to four minutes, which is almost nothing a lifter does. The tingling is real and is not the supplement working.