Best Ergogenic Supplements for Performance

By George Touliatos, MD

Q: If you were to choose three ergogenic supplements, what would they be?

A: By far creatine monohydrate, HMB/leucine and beta-alanine. Creatine loading for a week (20gr in two doses with breakfast and post-workout), 5gr of HMB pre-workout, while 10gr of leucine post-workout and beta-alanine 5gr pre-workout. Those supplements ensure ATP and cellular volume. They also act as lactate buffer that postpones the anaerobic threshold. Moreover, they provide an anti-catabolic effect pre-workout and anabolic drive throughout mTOR stimulation, post-workout. These supplements act in the biochemistry of exercise during pre-, intra- and post-workout windows – the most critical time for performance and anabolism.

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George Touliatos, MD is an author, lecturer, champion competitive bodybuilder and expert in medical prevention regarding PED use in sports. Dr. Koulianos specializes in medical biopathology and is the medical associate of Orthobiotiki.gr and Medihall.gr, Age Management and Preventive Clinics in Athens, Greece. He is the author of four Greek books on bodybuilding, has extensively developed articles for www.anabolic.org and is the medical associate for the book “Anabolics, 11th Edition” (2017). Dr. Koulianos has been a columnist for the Greek editions of MuscleMag and Muscular Development magazines, and has participated in several seminars across Greece and Cyprus, making numerous TV and radio appearances, doing interviews in print and online. His personal website is https://gtoul.com/

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