This academic review explores the efficacy and safety of five widely used ergogenic aids: creatine, beta-alanine, nitrates, caffeine, and protein. Published in the journal Nutrients in 2024, the article summarizes current scientific evidence on how these supplements enhance athletic performance, muscle growth, and recovery. The mechanisms, recommended dosages, and research findings will be discussed, providing a comprehensive overview for anyone looking to improve their fitness and health.
Antonio J, Pereira F, Curtis J, Rojas J, Evans C. The Top 5 Can’t-Miss Sport Supplements. Nutrients. 2024; 16(19):3247. https://doi.org/10.3390/nu16193247
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