Caffeine
The dose that improves performance, when to take it, why tolerance matters less than you think, and how caffeine wrecks the sleep that drives recovery.
Supplements · 2 entries
Supplements
for endurance
Buffering agents and stimulants carry the evidence here. Effect sizes are small but real.
Beta-alanine
Beta-alanine works, but only for efforts lasting roughly one to four minutes. The dose, the loading period, and why the tingling is harmless but avoidable.