Creatine EAA+ Booster

Around 3mg per kg of body weight reliably improves endurance performance and focus; count all caffeine sources across the day.

The most researched sports supplement: 3–5g a day raises muscle creatine stores, improving repeated high-intensity efforts, strength training and recovery. Creapure® is a well-known high-purity creatine monohydrate.

Raises nitric oxide and may modestly improve high-intensity performance at 3–6g; lower doses are less studied.

The amino acids the body can't make; they drive muscle repair, though a full protein serving provides them too.

An electrolyte and bone mineral; sweat losses are small compared with sodium.

Magnesium supports muscle and nerve function and sleep; many athletes fall short of the recommended intake. Supplementing helps mainly when intake is low. Glycinate and malate forms are well absorbed and gentle on the stomach.

Sodium is the main electrolyte lost in sweat; replacing it supports fluid balance in long or hot sessions.

An electrolyte involved in muscle and nerve function; sweat losses are much smaller than sodium's.

Studied for strength and power; results are mixed.

Dietary nitrate (from beetroot or similar) can improve exercise efficiency and endurance, especially in recreational athletes; the evidence is weaker in highly trained athletes. Studies use roughly 400–800mg of nitrate.

Black pepper extract that can increase absorption of some compounds, such as curcumin.

Plant antioxidants; studies on performance and recovery show small or inconsistent effects.

The most researched sports supplement: 3–5g a day raises muscle creatine stores, improving repeated high-intensity efforts, strength training and recovery. Creapure® is a well-known high-purity creatine monohydrate.