In the quest for enhanced athletic performance, many turn to ergogenic aids - substances or techniques that improve energy production, our ability to use fuel substrates, or recovery. However, selecting the appropriate aid requires understanding its specific benefits, optimal usage, and supporting scientific evidence.
Nutritionist and athlete Mikki Williden, PhD, delves into some of the most researched ergogenic aids: caffeine, sodium bicarbonate, creatine, beetroot juice, and blackcurrant extract (such as CurraNZ®). She'll explore their mechanisms, recommended dosages, and the scientific studies backing their efficacy.
Mikki writes:
Though it seems obvious, there are certain things to consider before integrating any ergogenic aid into your regimen, especially as there appear to be endless supplements you could take to improve your performance. Considerations include:
1. Caffeine
2. Sodium Bicarbonate
3. Creatine
4. Beetroot Juice (Dietary Nitrate)
5. Blackcurrant Extract (e.g., CurraNZ®)
While the promise of ergogenic aids is enticing, it’s important to remember that no supplement can replace a solid foundation of training, nutrition, hydration, and recovery. However, when used strategically, these evidence-backed aids—caffeine, sodium bicarbonate, creatine and blackcurrant extract—can offer a competitive edge by supporting energy production, buffering fatigue, improving recovery, or enhancing fat oxidation. Beetroot juice may also have some advantages for some athletes.
The key lies in individualising your approach. Consider your sport, goals, and how your body responds to each supplement. Trial them in training—not on race day—and always prioritise consistency and context over quick fixes. With the right strategy, ergogenic aids can help optimise your training, recovery and ultimately your performance.
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