Supplements that work
Creatine, caffeine and protein powder: doses, timing and what they really do.
4 min read
Food first. A few supplements have strong evidence and can help. None replaces training, sleep or enough protein from meals.
| Supplement | Dose | Timing |
|---|---|---|
| Creatine monohydrate | 3 to 5 g a day | Any time, every day |
| Caffeine | About 3 mg per kg (about 200 mg at most at once) | About 60 min before |
| Protein powder | 20 to 40 g a serving | When meals fall short |
3 to 5g a day
of creatine keeps muscle stores full, no loading needed[1]
0.3g per kg
a day for 5 to 7 days fills stores faster, if you choose to load[1]
3 to 6mg per kg
of caffeine improves performance, about 60 minutes before[2]
Caffeine for a 70 kg person
- Example dose (3 mg/kg)210 mg
- EU single-dose safety levelabout 200 mg; more at once is above it. Avoid caffeine if pregnant, sensitive or on medication
Caffeine caution
- Count your whole day. Coffee, tea, colas, energy drinks and pre-workouts all add up; plan the dose before training around the rest of your day.
- Pregnant or on hormonal contraception?. Your body may clear caffeine more slowly; if you are pregnant, ask your doctor before using caffeine for training.
- High blood pressure or a heart condition?. Talk to your doctor first; in some people more caffeine is linked to higher blood pressure.
- Sleep. Avoid caffeine in the hours before bed; it can delay sleep and shorten it.
Strong evidence
Creatine has been studied for up to 5 years at 0.3 to 0.8 g per kg a day, in healthy people and in patients, with no adverse health risks found. Protein powder is simply protein: a serving counts the same as protein from food.[1]
Worth it
- Creatine monohydrate for strength and muscle
- Caffeine for performance, if it suits you
- Protein powder if food cannot reach your target
Be careful
- Caffeine late in the day, it can cut sleep
- Any supplement with a health condition: ask a doctor first
Key points
- Creatine monohydrate, 3 to 5 g a day, is worth it for strength and muscle.
- Caffeine at 3 to 6 mg per kg helps performance; count your whole day's caffeine, avoid it late, and ask your doctor first if pregnant or with high blood pressure or a heart condition.
- Protein powder is simply protein for days when meals fall short.
Up next
- General fitness and heart health: Part D: apply everything to your goal, starting with general fitness.
Sources
- [1] Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 2017;14:18.
- [2] Guest NS et al. International Society of Sports Nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr 2021;18:1.
- [3] Jager R et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20.
- [4] European Food Safety Authority. Caffeine (topic page, single-dose and daily safety levels). efsa.europa.eu/en/topics/topic/caffeine.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.