Mixed
A combined supplementation protocol of creatine, beta-alanine, and caffeine yields superior strength gains (+15.2%) and faster recovery (22 hours) in powerlifters compared to protein supplements or no supplements.
If you are a powerlifter, consider a stack of creatine, beta-alanine, and caffeine. In this study, this combination increased strength by 15.2% and reduced recovery time to 22 hours over 8 weeks, outperforming protein-only supplements and no supplements.
Спортсмени, які приймали креатин, бета-аланін і кофеїн [12; 11; 10], демонстрували найкращий приріст сили (+15.2%) та найкоротший час відновлення (22 год).
Why this rating
Small sample size (n=30) and lack of blinding details reduce reliability, though the effect size is large.
Source
The role of nutrition and supplements in the preparation of powerlifters
O.A. Martyniuk et al. · Scientific Journal of National Pedagogical Dragomanov University Series 15 Scientific and pedagogical problems of physical culture (physical culture and sports) · 2025
DOI 10.31392/udu-nc.series15.2025.05(192).21
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