We don’t believe in hype—we believe in results. When it comes to performance supplements, everyone wants to know: Do they actually work, or are they just another trend? Today, we’re breaking down three of the most talked-about performance boosters in the game—beetroot, creatine, and caffeine—to see if they can truly elevate your strength, speed, and endurance.
1. Beetroot: The Oxygen Powerhouse
What It Does:
Beetroot is packed with dietary nitrates, which your body converts into nitric oxide (NO). NO is a vasodilator, meaning it expands blood vessels, improving oxygen delivery to muscles. The result? More endurance, better stamina, and increased time to exhaustion.
Does It Work?
✅ Yes. Studies show that beetroot can increase endurance by 15% and improve time-trial performance in cyclists and runners. It’s especially effective for aerobic (endurance-based) sports.
Best Way to Use It:
• Drink 500ml of beetroot juice or take 600–800mg of nitrate supplements 2-3 hours before training.
• Works best for endurance athletes but may also help sprinters and power athletes recover faster between bouts of intense exercise.
2. Creatine: The Strength King
What It Does:
Creatine is one of the most studied and proven sports supplements. It increases phosphocreatine stores in muscles, which fuels short bursts of explosive power—perfect for sprinters, weightlifters, and high-intensity athletes.
Does It Work?
✅ Absolutely. Research shows that creatine can:
• Boost strength and power output by 5-15%
• Increase muscle size due to improved water retention and growth signaling
• Speed up recovery between high-intensity efforts
Best Way to Use It:
• Loading Phase: 20g per day (split into 4 doses) for 5-7 days
• Maintenance Phase: 3-5g per day
• No loading? Just take 3-5g daily—it will saturate your muscles within a few weeks.
🚀 Best for: Sprinters, weightlifters, track athletes, and explosive power sports.
3. Caffeine: The Ultimate Energy Booster
What It Does:
Caffeine stimulates the central nervous system, boosts alertness, and reduces perceived effort, meaning you can train harder for longer before feeling fatigued.
Does It Work?
✅ Yes—but timing matters. Studies show caffeine can:
• Increase endurance performance by 2-4%
• Enhance power output and reaction time
• Delay muscle fatigue by reducing pain perception
Best Way to Use It:
• Dosage: 3-6mg per kg of body weight (around 200-400mg for most athletes)
• Timing: 30-60 minutes before training or competition
• Avoid taking it too late to prevent sleep disruptions.
☕ Best for: Endurance athletes, weightlifters, and anyone needing a quick energy boost.
Which One is Best for You?
|
Supplement |
Best For |
Primary Benefit |
When to Take |
|
Beetroot |
Endurance, cycling, running |
Increased oxygen delivery |
2-3 hours before training |
|
Creatine |
Sprinting, weightlifting, explosive sports |
Strength & power output |
Daily (3-5g) |
|
Caffeine |
High-intensity & endurance training |
Energy & fatigue resistance |
30-60 min before training |
The Verdict: Do They Actually Work?
Yes—but only if used correctly. If you want more endurance, beetroot is your best bet. Need explosive strength? Creatine is king. Looking for a quick energy boost? Caffeine delivers.
At Max HP Labs, we’re all about science-backed performance—because when it comes to your training, every edge matters.
Fuel smarter. Train harder. Perform better.