At The Hybrid HQ, we’re big believers in building performance from the ground up.
Through training, recovery, and nutrition that actually works.
But when it comes to supplements, it’s easy to get lost in the noise.
The industry is full of bold claims and flashy marketing, but the truth is that most products don’t do much.
If you’re looking to perform better, whether in the gym, on the field, or out on the road, you don’t need a shelf full of powders.
You just need the right ones.
Here’s what science actually supports when it comes to performance supplementation.
1. Creatine Monohydrate
Recommended Dose: 5–10g per day, every day
(can go up to 20g+ in certain loading phases)
Creatine is the most researched supplement in the world – and for good reason.
It helps your body produce more ATP (your cells’ main energy source), which translates into:
- Increased power and strength
- Muscle growth
- Improved hydration and cell volume
- Enhanced sprint and high-speed performance
- Even cognitive benefits
If you only take one supplement, make it creatine. It’s that effective.
2. Beta-Alanine
Recommended Dose: 3–6g per day, every day
Beta-alanine helps your muscles manage acid buildup during intense exercise – meaning you can push harder, for longer.
That translates to:
- Holding a running pace for longer
- Squeezing out extra reps before failure
Especially useful for mid-length efforts (1–4 minutes).
(And yes, that tingling sensation? Totally normal.)
3. Citrulline Malate
Recommended Dose: 4–10g pre-workout
Citrulline increases nitric oxide production, boosting blood flow and nutrient delivery during your session.
That means
- Better endurance
- Less fatigue
- And that glorious pump
Ideal for anyone doing high-volume resistance training.
4. Nitrates (Beetroot Extract)
Recommended Dose: 300–1500mg pre-workout
Naturally found in beetroot and leafy greens, nitrates improve your muscles’ oxygen efficiency – helping you go further with less effort.
Benefits include:
- Improved endurance
- Enhanced strength and power output
A staple for endurance athletes or anyone chasing performance at higher intensities.
5. Sodium Bicarbonate
Recommended Dose: 200–500mg per kg of body weight, pre-workout
Yes – Baking soda.
It works by buffering lactic acid buildup, allowing you to sustain repeated efforts and recover quicker between them.
Best for:
- Team sport athletes
- Hyrox competitors
- Interval or circuit-style training
Start small – too much too soon can upset your stomach.
6. Caffeine
Recommended Dose: 3–6mg per kg of body weight, pre-workout
Caffeine is one of the most proven performance enhancers available – and it works in almost every setting.
It helps by:
- Reducing perceived exertion and pain
- Improving alertness, focus, and motivation
- Enhancing endurance and power output
Coffee, pre-workout, or caffeine tablets – the form doesn’t matter. The effect does.
The Bottom Line
Most supplements sell you hype.
These ones deliver real, measurable performance benefits. Backed by research and used by top athletes worldwide.
When built on a foundation of good nutrition, quality sleep, and consistent training, they can help you perform, recover, and feel your best.
At The Hybrid HQ, we’re not about quick fixes. We’re about what actually works.
And these six supplements?
They work.
