Nutrition
Sports Supplement Evidence Hierarchy
Sports supplement evidence hierarchy ranks sleep, food, protein, then creatine and caffeine—before exotic pre-workouts with weak trial support.
A sports supplement evidence hierarchy orders decisions: sleep and calories first, then protein adequacy, then tier-one aids with repeated randomized trials in trained people—creatine monohydrate, caffeine, beta-alanine for acid-heavy work—then tier-two options with mixed data like citrulline or nitrates, then tier-three proprietary blends and fat burners with marketing only. Certification marks address safety, not tier placement.
Common questions
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Where do BCAAs sit on the evidence hierarchy?
Low—when daily protein is adequate, whole protein beats isolated BCAAs. They are optional flavor or niche fasted protocols, not tier one.
Related terms
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