Ergogenic Aids are substances that are used to enhance performance. Caffeine or creatine are examples of ergogenics that you might have heard about or even tried before. We’ll go over the most current recommendations on when and what to use, as well as the correct dosage and timing of these supplements.

Initially we’ll be looking to provide you with information on ergogenic aids that are listed as Group A Performance Supplements by the Australian Institute of Sport. This means they have a high level of supporting evidence and are considered safe and legal in competition. These include: caffeine, creatine, beta-alanine, sodium bicarbonate, and beetroot juice.  We previously covered caffeine here if you missed it!

If you ever have any questions about other supplements you can definitely drop us a message on our website, on Facebook or Instagram.



Ergogenics aren’t miracle drugs! Like any pill or supplement (even steroids!), simply taking them won’t get you SHREDDED or JACKED – not without putting in the work in the gym and in the kitchen. They are also definitely not meant as a replacement for proper diet and nutrition. Ergogenics are more like the last piece of a puzzle that when you're using them correctly, will help you complete your training and nutrition to maximise your results, recovery, and performance.

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INDIVIDUAL VARIATION must be considered

Like with other areas of nutrition, there is often large variations in the way that different individuals will respond to different supplements. The variation is not just in how much you should be taking, but also the time you should be taking them. Some people might be high-responders, low-responders, or even non-responders.

As part of some ongoing education for our members and visitors to the website, we'll attempt to give you the up to date evidence-based information on nutritional ergogenics that have a high level of supporting evidence of their effectiveness in sport and exercise - and in a format is understandable to athletes of all levels of education, after all not everybody has studied nutrition science and physiology!


This website is intended to be a great resource for you to learn about sporting supplements, and a reference tool to refresh your memory on how to use ergogenics correctly, but a lot of recommendations that come from sporting bodies or studies tend to be generalised towards the average user and may not be specific to your individual needs. As I mentioned earlier, there can be variation on an individual level that will determine in part how a supplement may affect you and the dosage you require. These variations can arise from such areas as your diet, body-weight, training goals, combinations with other supplements, and even your own specific genetic profile! If you are unsure or concerned about how any supplements may affect you on a personal level, tailored from one of our trainers is a great place to start, and sports dietitians are usually always the gold standard in knowledge and practice!

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