Start with what you want to understand
NIH's Office of Dietary Supplements reviews performance ingredients individually. Findings for one ingredient do not establish that a multi-ingredient product works, or that a study in one activity applies to yours.
Creatine and caffeine are different decisions
Creatine has evidence for some repeated, brief high-intensity efforts. Caffeine can help certain performance tasks, but can also disturb sleep and cause unwanted effects. Neither is necessary to use BuildingRome. This guide does not prescribe a dose or a supplement stack.
Product quality is a separate question
Independent certification can provide extra assurance about a product's identity and contents. It does not prove personal benefit or eliminate all risk. Check the certifier's actual product listing, and discuss medication interactions and individual suitability with a qualified professional.
Keep the everyday basics in view
BuildingRome does not sell supplements or generate supplement prescriptions. I want these guides to help you understand the options. Training, meals, and recovery remain the focus.
Follow the sources
- NIH ODS: exercise and athletic performance, consumer overview ↗
- NIH ODS: ingredient evidence, safety, and certification ↗
Reviewed 2026-10-17. General education, not an individual nutrition, supplement, or medical prescription.