Performance Supplements

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Performance supplements are products you take around training to fuel a session, add power or support recovery. This broad range brings together amino acid drinks, intra-workout carbohydrates, creatine, pre-workouts and beetroot products, from brands including Scivation Xtend, Primabolics, Rule 1, Redcon1 and Ghost. Use it to compare options across categories in one place.

Read the Performance Supplements buying guide
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Performance Supplements: buying guide

What the evidence says

The Australian Institute of Sport (AIS) sorts sports supplements into groups by strength of evidence. Group A, the strongest tier for specific sport situations, includes caffeine, beta-alanine, dietary nitrate (beetroot juice), sodium bicarbonate, creatine and glycerol, plus sports foods such as sports drinks, gels, electrolytes and protein supplements. Group C, where evidence shows no clear benefit for athletes, includes BCAAs and HMB. Supplements work best as an add-on: the NIH Office of Dietary Supplements stresses they add to, but do not replace, a sound diet.

The main types in this range

  • Amino acid drinks. BCAAs are three essential amino acids: leucine, isoleucine and valine. EAA formulas include them alongside the other essential amino acids. Studies have not consistently shown that BCAA supplements improve performance, build muscle or speed recovery, so they matter less if you already eat enough protein.
  • Intra-workout carbohydrates. Products such as highly branched cyclic dextrin provide carbohydrate to sip during long sessions. Endurance athletes training for more than an hour may need extra carbohydrate for energy.
  • Creatine. Supports repeated short, hard efforts. See our creatine guide.
  • Pre-workouts. Most are built around caffeine, which research has used at about 2 to 6 mg per kg of body weight, 15 to 60 minutes before exercise.
  • Beetroot and nitrate. Beetroot juice has generally improved endurance time-trial performance in studies, with stronger effects in recreational than elite athletes. It can turn urine pink or red, which is harmless.

How to compare products

  • Dose per serve. Compare each active ingredient with the amounts used in research, not with the claims on the front of the tub.
  • Proprietary blends. These list ingredients by weight but not the amount of each, so you cannot tell whether a dose is meaningful.
  • Caffeine and stimulants. Add up caffeine from every product you take that day, including coffee.
  • Drug testing. The AIS places stimulants and other higher-risk ingredients in Group D, meaning banned or at high risk of contamination. If you compete in a drug-tested sport, choose batch-tested products (for example HASTA or Informed Sport certified) and check with your sport first.

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Related categories

For narrower ranges, see performance boosters, pre-workouts, EAAs and carbohydrates.

Sources: AIS Sports Supplement Framework (ABCD system); NIH Office of Dietary Supplements: Dietary Supplements for Exercise and Athletic Performance.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

Performance Supplements: questions and answers

Which performance supplements have the best evidence?
The Australian Institute of Sport lists caffeine, creatine, beta-alanine, beetroot juice (nitrate), sodium bicarbonate and glycerol in Group A, its top tier. Each one has strong evidence only for particular situations, such as creatine for repeated short efforts or nitrate for endurance. Sports foods like sports drinks, gels, electrolytes and protein supplements are also Group A.
Are BCAAs worth taking?
The evidence is weak. The NIH Office of Dietary Supplements reports that studies have not consistently shown BCAA supplements improve performance, build muscle or aid recovery, and the AIS lists BCAAs in Group C. Many people still enjoy them as a flavoured drink during training. If budget is tight, getting enough total protein from food or protein powder is the better priority.
What is the difference between BCAAs and EAAs?
BCAAs are three specific amino acids: leucine, isoleucine and valine. They are part of the larger group of essential amino acids, which your body needs from food. EAA products include the three BCAAs plus the other essential amino acids, so they cover a wider set. Neither replaces eating enough total protein across the day.
Are performance supplements safe for drug-tested athletes?
There is always some risk. The NIH has reported supplements adulterated with banned substances, and the AIS places stimulants and other higher-risk products in Group D, meaning banned or at high risk of contamination. Choose products batch tested under a program such as HASTA or Informed Sport, keep records of what you take, and check with your sport before using anything new.

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