091 - Boost or Bust: Making Sense of Ergogenic Aids
In the tactical environment, every edge matters. Faster reaction time, better endurance, reduced fatigue—these are not just performance perks, they are operational assets. That is why many tactical athletes turn to supplements and performance enhancers. But the world of ergogenic aids is filled with hype, misinformation, and false promises.
This chapter strips away the noise. It focuses on evidence-based ergogenic aids and how they impact strength, endurance, focus, recovery, and performance in the field. Tactical professionals do not have room for guesswork. They need strategies that work, substances that are safe, and protocols that align with mission demands, not marketing trends.
Caffeine, creatine, beta-alanine, nitrates, and carbohydrate-based products are reviewed with practical clarity. Each is evaluated for its mechanism of action, documented effectiveness, ideal timing, and relevance to the tactical setting. The chapter also highlights which substances lack meaningful support and where risks outweigh benefits.
Importantly, this section connects the use of ergogenic aids to the physiological systems they are intended to support. It explains how certain aids influence muscular output, neural drive, metabolic pathways, or stress responses during exertion. It also emphasizes the importance of proper nutrition and training as the foundation, with supplements positioned as targeted tools, not replacements.
Ergogenic aids can support performance, but only when used intelligently. This chapter helps tactical professionals separate science from sales and build protocols that enhance performance without compromising safety, legality, or long-term health.
What the Chapter Covers
This chapter provides a detailed overview of ergogenic aids, defining them as substances or strategies that enhance performance, recovery, or training outcomes. It emphasizes that not all aids are created equal. Some are well-supported by research, others are not, and many fall into a gray area with unclear effects or risks. The chapter categorizes aids based on their type, effectiveness, mechanism of action, and practical application for tactical athletes.
The most evidence-backed substances are covered first. These include caffeine, creatine monohydrate, beta-alanine, dietary nitrates, and carbohydrate-based supplements. Caffeine is explained as a central nervous system stimulant that improves alertness, vigilance, and perceived exertion. Creatine is highlighted for its role in short-term energy production and strength support. Beta-alanine helps buffer muscle acidity, delaying fatigue during high-intensity efforts. Nitrates, often consumed through beetroot juice, are noted for improving blood flow and oxygen efficiency. Carbohydrates are addressed for their role in fueling extended activity and aiding post-exertion recovery.
The chapter also discusses aids with mixed or emerging evidence, such as branched-chain amino acids, sodium bicarbonate, and thermogenic supplements. It emphasizes the importance of dosage, timing, and individual variability in how these substances work. Safety concerns, potential side effects, and regulatory status are included as part of the evaluation.
Finally, the chapter connects ergogenic aid use to larger systems thinking. It reinforces that these substances do not replace proper training, nutrition, hydration, or recovery. They are tools to be deployed with precision based on the demands of the task, the environment, and the individual.
What This Means:
Ergogenic aids are not shortcuts. They are tools. When used with intention, they can provide a measurable edge in performance, recovery, or readiness. But when used without context, they become distractions, wasted money, or worse, risks to operational integrity.
This chapter reinforces that tactical professionals should approach supplementation the same way they approach training: with precision, evaluation, and accountability. The best-performing aids, like caffeine and creatine, have clear mechanisms and measurable outcomes when dosed properly. But even those need to be timed and adjusted based on workload, sleep, and environmental stress.
Many tactical athletes fall into the trap of chasing effects they can feel rather than results they can measure. The rush of a stimulant may mask fatigue, but it does not replace recovery. The promise of a new powder often overshadows the basics that are still missing—sufficient sleep, hydration, protein, or energy balance.
Understanding how supplements work on a physiological level allows professionals to use them strategically. For example, beta-alanine can delay muscular fatigue, but only when taken consistently for weeks. Nitrates can improve oxygen efficiency, but their impact is modest and task-dependent. Supplements cannot make up for poor planning or poor habits. They only amplify what is already in place.
This section encourages a disciplined mindset: use what works, skip what does not, and remember that real performance comes from systems, not single ingredients.
Tactical Implications:
Use caffeine to support alertness and vigilance: Dose 3 to 6 milligrams per kilogram of body weight 30 to 60 minutes before high-focus or extended tasks. Avoid overuse, especially when sleep is already compromised.
Supplement with creatine to support strength and recovery: Use 3 to 5 grams daily to maintain high phosphagen system readiness, especially during high-volume strength training or repeated short bursts of activity.
Time beta-alanine for high-intensity efforts: Take 3.2 to 6.4 grams daily over several weeks to improve buffering capacity and delay fatigue in repeated sprint or combat-conditioning scenarios.
Use dietary nitrates to improve oxygen efficiency: Consume 300 to 600 milligrams from beetroot juice or nitrate-rich foods 2 to 3 hours before extended endurance or high-altitude tasks.
Avoid unverified or unregulated supplements: Skip products that promise extreme fat loss, rapid muscle gain, or mental enhancement without solid evidence. Look for NSF or Informed-Sport certification when possible.
Questions To Consider:
Are the supplements you or your team are using backed by research, or just marketing?
Do your athletes understand how timing and consistency affect supplement effectiveness?
What performance gaps are you trying to solve with supplementation, and are there more foundational issues being ignored?
How do you evaluate the safety, legality, and necessity of any new aid introduced into your program?
Is your current use of ergogenic aids enhancing training outcomes, or just covering up fatigue and poor recovery?
Austin K. Ergogenic aids. In: Alvar BA, Sell K, Deuster PA, eds. NSCA’s Essentials of Tactical Strength and Conditioning. Human Kinetics; 2017:109-128 .