What Pro Athletes Actually Take: Top 5 Performance Supplements That Work, With LA Rams Dietician, Sebastian Zorn

Dr. Mary Pardee

Sebastian Zorn is the head team performance dietician for the Los Angeles Rams. He spearheads implementing cutting-edge nutrition strategies to optimize player performance. He helps elite athletes achieve peak performance, both on and off the field. Beyond his role at the Rams, he's passionate about empowering fellow dieticians through the Summit Nutrition Network, a platform that he founded to foster collaborations in the sports nutrition field.

Previously, Sebastian worked at Stanford University, the University of Illinois, Chicago Bears, and Ohio State.

I had Sebastian join me to talk about the supplements he uses with his players at the LA Rams.

Most supplements are over-hyped. These top 3 are backed by research. They won’t change your life overnight, but they can give you a small edge when used right.

What actually improves performance more than anything

1. Sleep

2. Hydration

3. Eating enough calories, protein and carbs

4. Training consistently

5. Proper recovery

If those aren’t dialed in, no supplement is going to help you.

The point of this article is to highlight some of the ergogenic aides that may actually help but always keep in mind the effects of these supplements are minor. You don't want to major in the minors. Focusing on the key pillars of performance above is where most benefits will come. Supplements may give a slight advantage at best.

1. Caffeine

How it works:

Caffeine is a central nervous system stimulant that blocks adenosine receptors, reducing the perception of fatigue. It also increases pain tolerance and reaction time, making it valuable for both endurance and strength.

Dosing:

• 3–6 mg per kg of body weight (200–400+ mg for most adults)

• Effects begin within 45 minutes

• Anhydrous caffeine (e.g., in gum) absorbs faster, felt within ~5 minutes

Performance impact:

• 1–7% improvement, depending on the type of activity

Important notes:

• Many pre-workouts under-dose caffeine (~100–150 mg)

• Side effects at high doses include jitteriness, tunnel vision, GI distress

• Tolerance and sensitivity vary between individuals

Myths Busted:

• Coffee does not dehydrate habitual users

2. Creatine Monohydrate

How it works:

Increases phosphocreatine in muscle, allowing for better ATP regeneration during high-intensity activity. Also draws water into muscle cells, possibly improving mechanical performance.

Dosing:

• 5 g per day (maintenance)- this is what most people can take for good effects

• Optional loading: 20 g/day for 5–7 days- likely just for elite athletes or those who have more muscle mass to saturate.

• Can be split to reduce GI distress

Performance impact:

• 3–5% increase in strength and power

• Indirect gains from increased training capacity and recovery

Additional benefits:

• Emerging research on cognitive benefits post-concussion

• Helps maintain muscle mass during aging or inactivity

Myths Busted:

• Creatine does not damage kidneys in healthy people

• Initial weight gain is from water, not fat

• Creatine monohydrate is the best and most researched form

3. Whey Protein

How it works:

Delivers amino acids — especially leucine — that stimulate muscle protein synthesis via mTOR. Essential for recovery, strength, and lean mass building.

Dosing:

• 20–40 g per serving

• Aim for 2.5–3 g leucine per dose

• Spread feedings every 3–4 hours throughout the day depending on protein needs

Performance impact:

• Indirect: supports muscle growth and recovery over time

Additional considerations:

• Whey isolate is generally better tolerated and higher in leucine

• Plant proteins work too, but may require higher doses to match leucine content

Myths Busted:

• Protein does not harm kidneys in healthy individuals

4. Beta-Alanine

How it works:

Increases carnosine levels in muscle, buffering hydrogen ions and delaying the burn during high-intensity efforts lasting 1–4 minutes.

Dosing:

• 3 g per dose

• Chronic use is needed for full effect

• Can be split to reduce tingling (paresthesia)

Performance impact:

• 1–3% increase in short-duration, high-intensity performance

Best for:

• 400m sprints, high-rep CrossFit-style workouts

• Not typically necessary for general fitness or low-intensity training

How it works:

Increases nitric oxide, promoting vasodilation and improved blood flow. May enhance oxygen delivery and type II muscle fiber firing.

Dosing:

• Found in concentrated beet juice shots (e.g., Beet It Sport)

• Take 2–3 hours before exercise

• Chronic use may enhance effects

Performance impact:

• Small but consistent benefit in endurance and repeat-sprint sports

Fun facts:

• Can turn urine and stool red/pink (harmless)

• Sometimes used to support circulation in injury recovery

Bonus: Sodium Bicarbonate

How it works:

Acts as an extracellular buffer, reducing acid buildup and delaying fatigue during anaerobic activity.

Dosing:

• 200 mg/kg (roughly 15–20 g for a 200-lb person)

• Best taken in smaller doses throughout the day to avoid GI upset

Performance impact:

• Modest benefit in repeated high-intensity exercise

• Most effective when chronically loaded

Honorable Mentions

Tart Cherry Juice:

May reduce DOMS and improve sleep due to its antioxidant and melatonin content. Also provides useful carbohydrates post-workout.

Hydration:

Being even 1–2% dehydrated can reduce performance by a staggering 15–30%! This makes proper hydration more impactful than any supplement.

Final Thoughts

Despite all the hype, the supplements that actually work — caffeine, creatine, protein, beta-alanine, and nitrate — offer modest but real benefits when used properly. If a product promises dramatic results, it likely contains undeclared substances or is just a gimmick.

Your best foundation for performance remains:

• Sleep

• Hydration

• Adequate protein

• Sufficient carbohydrate

• Consistent training

And when it comes to supplements, always choose ones that are NSF Certified for Sport or Informed Sport to ensure purity and safety — especially if you’re an athlete who may be drug tested.

For more evidence-based health insights and myth-busting content, subscribe to the Modrn Wellness podcast and follow @dr.marypardee on Instagram.

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