One ergogenic aid that may be useful in some circumstances is the use of creatine at 20 grams per day for 5-6 days and then a maintenance dose of 2 grams per day to improve performance in those who undertake repeated bursts of activity, such as in sprinting or weightlifting.* promotion of mental alertness by athletes can be achieved through the use of caffeine in a dose of about 3-9 milligrams per kilogram of body weight.* a possibly useful - but still under study - ergogenic aid used as an important energy source when carbohydrate stores are depleted are branched-chain amino acids such as leucine, isoleucine, and valine.* an ergogenic aid that increases muscle mass but may also cause uncontrolled growth of the heart or other organs and is banned by the international olympic committee is growth hormone.

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the more fit you are, the faster the recovery. your heart rate drops most sharply in the first minute after you stop exercising; it should then fall about 20 beats a minute—a drop of less than 12 beats a minute is considered abnormal. this “recovery heart rate” is measured as part of an exercise stress test.

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