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:
- Type and Duration of Activity: Is your exercise short and intense, or prolonged and endurance-based?
- Energy Systems Engaged: Are you relying on anaerobic bursts or sustained aerobic efforts?
- Desired Outcomes: Are you aiming to boost power, enhance endurance, or expedite recovery?
- Consistency of Effect: Will the aid provide benefits with regular use, or does its efficacy diminish over time?
1. Caffeine
- Best For: Enhancing endurance performance and cognitive alertness during activities lasting 20–60 minutes, though small effects seen in power, team, sprint and strength sports also.
- Mechanism: Acts as a central nervous system stimulant, reducing perceived exertion and increasing alertness, it can also increase fatty acid oxidation.
- Recommended Dosage: 3–6 mg per kilogram of body weight, consumed approximately 60 minutes before exercise. Two very strong coffees would get a 75kg athlete to the lower end of that dose, and many athletes rely on caffeine pills, chews or gum to get a consistent dose without the potential of gut-related issues that can occur with coffee.
- Consistency of Effect: Generally consistent; while habitual consumption can lead to tolerance, most research suggests this does not reduce its ergogenic benefits.
- Considerations: Excessive intake may lead to side effects such as jitteriness, gastrointestinal discomfort, and disrupted sleep patterns. If you tolerate caffeine without these side effects, it is likely to help enhance performance.
2. Sodium Bicarbonate
- Best For: High-intensity, short-duration activities lasting between 30 seconds and 12 minutes, such as sprinting, swimming or rowing.
- Mechanism: Serves as a buffering agent, neutralising acid buildup in muscles, thereby delaying fatigue.
- Recommended Dosage: For single dose protocols, 0.3g/kg before an event, 60-180 minutes beforehand. For multiple day loading protocols, 0.5g/kg a day, at 0.1-0.2g/kg split across three meals may be advantageous to reduce side effects
- Consistency of Effect: Effective for acute performance enhancement; and daily use of 0.3g/kg may help reduce fatigue and enhance performance.
- Considerations: Potential side effects include gastrointestinal discomfort; it's advisable to test tolerance in training before competition.
3. Creatine
- Best For: Activities requiring short bursts of high-intensity effort, such as weightlifting, sprinting, and sports involving explosive movements (such as soccer and rugby). May also be beneficial for endurance sports, particularly those requiring a sprint or surge (cycling, triathlon).
- Mechanism: Enhances phosphocreatine stores in muscles, facilitating rapid ATP regeneration during high-intensity efforts.
- Recommended Dosage:
- Loading Phase: 20 g/day (divided into 4 doses) for 5–7 days. (This isn’t done so often anymore)
- Maintenance Phase: 3–5 g/day.
- Consistency of Effect: Benefits accumulate with regular use; consistent daily intake is recommended for sustained performance enhancement and improved recovery.
- Additional Benefits: Emerging research suggests potential cognitive benefits and applications in injury prevention and rehabilitation, in addition to mood and bone benefits with resistance training.
- Notes: Due to the increase in body weight that can occur, endurance runners or triathletes may want to come off creatine for 10-14 days prior to an event.
4. Beetroot Juice (Dietary Nitrate)
- Best For: Endurance activities and high-intensity intermittent exercises.
- Mechanism: Provides dietary nitrates that convert to nitric oxide, enhancing blood flow, mitochondrial efficiency, and muscle contraction.
- Recommended Dosage: varies 200 to 1,000 mg, or 3 to 17 mmol, of nitrate (between 70-500 ml of beetroot juice) consumed 2–3 hours before exercise.
- Consistency of Effect: Effects can vary among individuals; some may experience diminished benefits with chronic use.
- Scientific Support: Studies indicate that beetroot juice supplementation can improve performance in intermittent, high-intensity efforts with short rest periods.
- Considerations: Some individuals may experience gastrointestinal discomfort; starting with a lower dose to assess tolerance is advisable.
- Notes: Most recent review of studies suggests more research required to confidently recommend dietary nitrate as a supplement). The nitrate quantity in beetroot juice varies.
5. Blackcurrant Extract (e.g., CurraNZ®)
- Best For: Prolonged endurance activities, reducing metabolic stress, and enhancing recovery.
- Mechanism: Rich in anthocyanins, which may improve blood flow, enhance fat oxidation, and reduce muscle damage.
- Recommended Dosage: 300–600 mg of blackcurrant extract (providing 105–210 mg of anthocyanins) taken daily, starting at least 7 days before an event or training block.
- Consistency of Effect: Regular supplementation has been associated with consistent performance and recovery benefits across a range of different sports.
- Notes: Research has shown that New Zealand blackcurrant extract has repeatable effects, can enhance cycling performance and fat oxidation in trained cyclists, high intensity, repeated running efforts, improve recovery in rowers and reduce GI distress in the heat in runners.
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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