Episode
Supplements That Actually Work for Endurance Athletes with Dr Jose Antonio
- Podcast
- The Athlete's Compass
- Published
- Jul 23, 2026
- Duration seconds
- 2987
- Processing state
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Summary
Dr. Jose Antonio, co-founder and CEO of the International Society of Sports Nutrition, joins Paul Warloski and Paul Laursen to separate effective sports supplements from overhyped products. He explains why protein, creatine, beta-alanine, nitrates, and caffeine form his evidence-backed top five, while also making the case for sodium bicarbonate. The conversation covers practical dosing, protein requirements, creatine for endurance athletes and cognitive health, ineffective testosterone boosters, the placebo effect, probiotics, personalized supplementation, and race-day carbohydrate strategies. Throughout the episode, Antonio advocates a pragmatic approach: identify the athlete’s goal, assess the potential benefit and harm, use the available science, and pay attention to what works in the real world. Key Takeaways Start with the athlete’s goal. A supplement recommendation is only meaningful when tied to a specific performance, recovery, health, or body-composition objective. Antonio’s top five are protein, creatine, beta-alanine, nitrates, and caffeine. Sodium bicarbonate earns an additional place because of its buffering and performance benefits. Caffeine works, but dosage matters. Antonio discusses an effective range of roughly 1–6 mg per kilogram, with approximately 3 mg/kg as a common starting point. Creatine is not just for bodybuilders. It may support recovery and performance in cycling, swimming, paddling, and other sports where body weight is supported. Five grams of creatine per day is generally sufficient for skeletal muscle. Higher doses may be needed to influence cognition, although the evidence is still developing. Distance runners may prefer a lower creatine dose. Antonio suggests that around 2 g per day could provide recovery benefits while limiting unwan…