By: Matthew Kadey, MS, RD

3) CAFFEINE

After creatine, caffeine is probably the most effective supplement on the market. There have been dozens of studies examining the effects of caffeine on performance and weight loss. Caffeine has been shown to reduce fatigue in many sports, including endurance as well as strength and power sports (5).

Much of the benefit of caffeine appears to come from reducing fatigue, which may be more mental than physiological. However, it does seem to increase fatty acid mobilization and increase nervous system activity slightly. Lastly, caffeine may also increase recovery as it has been shown to increase glycogen resynthesis as well (5).

Caffeine appears to work best when it is consumed in a pill form instead of in coffee, but it still works when consumed in coffee. It also seems to work best at low to moderate doses (~3 mg/kg) with no additional benefit from higher doses (~9 mg/kg).