Science-Backed Supplements: What Really Works for Athletes

Science-Backed Supplements: What Really Works for Athletes

When it comes to fueling performance, the supplement industry is filled with hype, influencers, and bold claims. But which products actually deliver results? At Fight Lab Fitness, we’re committed to cutting through the noise and bringing you the real science behind sports nutrition and performance.

A brand-new peer-reviewed review in Nutrients (2025) — “Ergogenic and Physiological Effects of Sports Supplements”— analyzed the most effective supplements recognized by the Australian Institute of Sport (AIS). The verdict? Only a handful of supplements consistently improve performance when taken correctly.

Let’s break down what the science says and how this knowledge can take your training to the next level.

Creatine Monohydrate: The Best Creatine for Athletes

If you’re looking for the best creatine for athletes, creatine monohydrate is the clear winner.

  • How it works: Boosts muscle phosphocreatine stores, powering ATP resynthesis during explosive efforts.

  • Benefits: Proven to increase strength, sprint performance, muscle mass, and recovery between high-intensity intervals.

  • Protocol: A loading phase (20–30 g/day for 5–7 days) followed by a maintenance dose (3–5 g/day), or simply taking 3–5 g daily without loading.

  • Why monohydrate? It’s the most researched, effective, and affordable form.

  • Beyond muscle: Studies suggest creatine may even support cognitive performance, making it a true game-changer. It's also been proven a key factor in healing from traumatic brain injury (TBI), so for our combat sports athletes, it's a must have.

👉 That’s why Fight Lab Elite Creatine Monohydrate is a staple in our lineup. It’s not about hype — it’s about science-backed performance gains.

Caffeine: Fast-Acting Energy and Focus

Caffeine is one of the most widely used ergogenic aids for endurance and combat sports.

  • Works best at 3–6 mg/kg of body weight, taken ~1 hour before activity.

  • Increases endurance, sharpens reaction time, and lowers perceived effort.

  • Available in many athlete-friendly forms: gels, capsules, shots, or gum.

Beta-Alanine: Buffering Fatigue in High-Intensity Sports

For fighters, sprinters, and athletes who train in short bursts, beta-alanine helps delay fatigue.

  • Recommended dose: 4–6 g/day, split into smaller servings for 4–10 weeks.

  • Increases muscle carnosine, which buffers acid build-up during repeated sprints.

  • Best for intermittent, high-intensity sports like combat, basketball, or soccer.

Beetroot Juice and Nitrates: Improved Endurance Naturally

If your sport relies on stamina, nitrates (beetroot juice) are a natural performance booster.

  • Improve oxygen efficiency, blood flow, and type II muscle fiber function.

  • Best taken 2–3 hours before competition for endurance events under 40 minutes.

  • Especially useful for runners, cyclists, and swimmers.

Sodium Bicarbonate: Combat Sport Edge

Sodium bicarbonate acts as a buffer against lactic acid, delaying fatigue in combat sports and sprint events.

  • Typical dose: 0.2–0.4 g/kg of body weight taken 60–120 minutes before performance.

  • Effective for boxing, MMA, sprint swimming, and middle-distance running.

  • Note: some athletes experience GI upset — test in training, not competition day.

Glycerol: Hydration and Heat Performance

For athletes competing in hot environments, glycerol with fluids can improve hydration and thermoregulation.

  • Helps increase total body water and reduces risk of heat stress.

  • Best for long-duration endurance events or combat sports tournaments in humid conditions.

Fight Lab Fitness: Athlete Education First

The supplement market is projected to surpass €45 billion in Europe by 2026, but only a fraction of products actually comply with scientific standards. That’s where Fight Lab Fitness stands apart.

We’re not just here to sell you products. We’re here to provide athlete-first education and ensure you’re making decisions based on real science — not influencer marketing.

When you choose Fight Lab, you’re choosing:

  • Creatine Monohydrate and other proven supplements with research backing.

  • Honest, transparent information you can trust.

  • A partner dedicated to your training, recovery, and long-term performance.

Final Word: Building Champions with Truth, Not Hype

At Fight Lab Fitness, we believe athletes deserve more than marketing gimmicks. Whether it’s creatine monohydrate or other evidence-based performance supplements, our promise is simple: science first, always.

👉 Ready to see what the science says about creatine for yourself? Shop Fight Lab Creatine Monohydrate today.

Because champions aren’t built on trends. They’re built on truth, training, and trust.

Welcome to the Fight Lab. Unleash the Warrior Within. 

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