⚡ Speed — Power Per Unit Time
Speed and explosive power depend on: the ATP-PCr energy system (quick energy for the first 5-10 seconds), nerve and muscle activation, muscle fiber type (type II "fast" fibers). Supplements that improve these components: creatine (ATP regeneration), caffeine (CNS stimulation), alfa-GPC (nerve-muscle connection), beta-alanine (lactate buffer for longer sprints).
📊 Supplements for Speed — Efficacy Table
| Supplement | Application for Speed | Dose | Effectiveness |
|---|---|---|---|
| Creatine | ATP regeneration for sprints, jumps | 5 g/d. | ★★★★★ |
| Caffeine | CNS stimulation, reaction time | 3-6 mg/kg | ★★★★★ |
| Beta-alanine | Repeated sprints, lactate buffer | 4-6 g/d. | ★★★★ |
| Alfa-GPC | Nerve-muscle activation, force generation | 300-600 mg | ★★★★ |
| Sodium bicarbonate | pH buffer for 400-800 m runs | 0.3 g/kg | ★★★ (specific) |
🎯 Speed Protocols by Sport
🏃 Sprinters (60-400 m)
Creatine 5 g/d. + Caffeine 3-6 mg/kg before competition + Alfa-GPC 600 mg. Creatine — the main fuel for the ATP-PCr system. Alfa-GPC 600 mg can increase force generation by 5-10%.
🥊 Fighters (boxing, MMA)
Creatine + Beta-alanine + Sodium bicarbonate. In combat sports, it is important to maintain power throughout the entire match. Beta-alanine and bicarbonate buffer lactate, creatine regenerates ATP.
⚽ Team Sports
Creatine + Caffeine + Beta-alanine. In football, basketball, handball — repeated sprints with short breaks. Beta-alanine is especially important in the second half of the match, when fatigue accumulates.
🏋️ Jumps, Throws
Creatine + Caffeine + Alfa-GPC 600 mg before competition. For maximal single-effort force. Caffeine and alfa-GPC maximize CNS activation for a single explosive movement.
📋 Competition Day Speed Protocol
- Stay hydrated. Even 2% dehydration reduces sprint performance.
- Caffeine intake timing: 60 min. before the start. If the competition is long — smaller doses every 2-3 hours.
- Alfa-GPC: 45-60 min. before the most important start/fight. The effect lasts 2-3 hours.
- Sodium bicarbonate: 60-90 min. before. CAUTION — may cause digestive discomfort. Test in training!