CATEGORY HUB
Sports Performance
Sports Performance verdicts ranked by evidence score. 120 verdicts in this category.
73 foods and supplements claimed to help sports performance, ranked by evidence
Drugs and procedures removed — only what you swallow, ordered by how strong the evidence is.
Sports Performance Evidence Ranking
Within this category, verdicts with higher evidence scores appear first. Verdicts without a score stay lower in the same list.
| A | 92 | Creatine (creatine monohydrate) | Strength and exercise performance |
| A | 88 | Caffeine | Alertness and exercise performance |
| B | 78 | Whey protein (WPI/WPC) | Muscle and dieting |
| B | 74 | Sodium bicarbonate (baking soda) | High-intensity exercise performance |
| B | 72 | Beet (red beet, beetroot juice/powder; inorganic nitrate NO3-) | Blood pressure and exercise performance |
| B | 72 | Beta-alanine | Exercise performance (high-intensity and endurance) |
| B | 72 | Wearing a standards-compliant motorcycle helmet at the time of a crash | Reduced head injury and fatal injury in crashes |
| B | 70 | Carbohydrate-electrolyte sports drink | Improved performance and hydration during endurance exercise lasting at least one hour |
| B | 70 | Lace-up ankle brace (non-drug injury-prevention support) | Prevention of first-time and recurrent acute ankle injuries during basketball and field or court sports |
| B | 70 | Nordic hamstring exercise (a nonpharmacologic eccentric-strength training intervention) | Prevention of first and recurrent hamstring injuries in athletes including football players |
| B | 70 | A double-sock system using a thin polyester liner under a dense wool-polypropylene outer sock | Reduction in boot-related foot blisters during military training |
| B | 68 | Snowboard wrist guard (protective equipment; nonmedical product) | Prevention of wrist fractures and sprains during snowboarding |
| B | 61 | Glycerol supplement (glycerol, GlycerPump) | Fluid retention during exercise and improved endurance |
| C | 56 | Citrulline (L-citrulline, citrulline malate/malate) | Exercise performance and blood-flow/nitric-oxide-related support |
| C | 56 | Habitual exercise while living under long-term fine-particle pollution | Preserved association with lower natural-cause mortality in high-pollution areas |
| C | 55 | PeakATP (oral adenosine triphosphate) | Improved strength and exercise performance |
| C | 55 | FIFA 11+ (combined neuromuscular, balance, and strength warm-up; nonpharmacologic exercise intervention) | Prevention of lower-extremity and severe sports injuries in youth and amateur football players |
| C | 54 | HMB (beta-hydroxy beta-methylbutyrate) | Muscle mass, strength, and sarcopenia (older adults) |
| C | 54 | Micellar casein | Overnight muscle protein synthesis, recovery, and muscle growth from pre-sleep intake |
| C | 54 | Cold-water immersion (CWI; a nonpharmacologic exercise-recovery method) | Improved delayed-onset muscle soreness and subjective recovery 24 to 96 hours after high-intensity exercise |
| C | 54 | Blood flow restriction training (BFR/KAATSU, low-load exercise with compression cuffs, non-drug exercise equipment) | High-load-level gains in muscle size and strength from low-load resistance exercise |
| C | 54 | Sports mouthguard (boil-and-bite or custom-fitted nonmedical oral protective equipment) | Prevention of dental and orofacial injuries during contact sports |
| C | 54 | Foam rolling (self-massage device and lifestyle technique) | Reduction of delayed-onset muscle soreness and short-term functional recovery after exercise |
| C | 54 | Singing for Lung Health for 90 minutes twice weekly over 10 weeks | Replacement of standard exercise training in COPD pulmonary rehabilitation |
| C | 54 | At least 20 minutes of daily supervised prone play after discharge for preterm infants | Improved motor development through four months corrected age |
| C | 54 | An intensive family intervention limiting recreational screen use to three hours per person per week for two weeks | Increased leisure nonsedentary physical activity in children |
| C | 54 | Wearing a bicycle helmet | Prevention of head injury and serious head injury during a crash or fall |
| C | 54 | One-inch 3M Micropore paper tape applied to blister-prone sites before racing | Prevention of foot blisters during long-distance walking or running |
| C | 54 | Four-week multimodal prehabilitation combining exercise, nutrition, and psychological support before colorectal cancer surgery | Reduction in severe postoperative complications within 30 days |
| C | 53 | Ashwagandha root extract (Withania somnifera; withanolide-containing adaptogenic botanical supplement) | Improved strength and aerobic capacity measured by VO2max in healthy adults performing resistance training |
| C | 52 | BCAA (branched-chain amino acids: leucine, isoleucine, valine) | Muscle and exercise (muscle mass/strength/exercise performance, post-exercise recovery and muscle soreness) |
| C | 52 | Lactiplantibacillus plantarum TWK10 | Improvement of endurance performance, strength, and fatigue recovery |
| C | 52 | New Zealand blackcurrant anthocyanins (CurraNZ) | Exercise endurance and post-exercise muscle recovery |
| C | 52 | Carbohydrate mouth rinse (at least 6% maltodextrin or a similar carbohydrate solution, rinsed and expectorated during exercise) | A small improvement in mean power output during cycling |
| C | 50 | Taurine alone (an aminosulfonic acid sports supplement) | Longer time to exhaustion and better endurance performance in healthy exercisers when taken alone before exercise |
| C | 50 | Bovine colostrum (an immunoglobulin-containing dairy-derived supplement) | Improved endurance, strength, power, and postexercise recovery in athletes |
| C | 50 | Whole bananas during a 75 km cycling trial | Reduced exercise-associated muscle cramping |
| C | 50 | Cooling vest during warm-up | Improved 5-km running performance in the heat |
| C | 50 | A low- or high-pressure natural-rubber tissue flossing band applied to the calf for two minutes | Immediate increase in ankle dorsiflexion range and plantar-flexion isometric torque at 10 degrees of dorsiflexion |
| C | 49 | Glutamine (L-glutamine) | Gut, exercise recovery, and immunity |
| C | 49 | Percussive massage gun (a non-drug vibration-based recovery device) | Reduced post-exercise delayed-onset muscle soreness and faster recovery of strength and explosive performance |
| C | 48 | Phosphatidic acid (PA) | Increased muscle mass and strength during resistance training |
| C | 48 | A complete mixture of all nine essential amino acids | Increased muscle mass and strength during resistance training |
| C | 48 | Curcumin (turmeric polyphenol, oral capsules or powder) | Reduced delayed-onset muscle soreness and accelerated recovery of muscle function when taken around exercise |
| C | 46 | Betaine (TMG, trimethylglycine) | Exercise performance and homocysteine |
| C | 46 | Spirulina (Arthrospira platensis, a phycocyanin-containing microalgal supplement) | Improved aerobic endurance and time to exhaustion in healthy exercisers |
| C | 46 | High-intensity interval training, commonly three weekly sessions at 85% to 95% of maximal heart rate | Greater improvement in peak oxygen uptake than moderate-intensity continuous training |
| C | 46 | Nike Vaporfly 4% carbon-plated racing shoe | Faster outdoor approximately 3.5-km time trial than a conventional lightweight racing shoe in recreational runners |
| C | 45 | Ecdysterone (ecdysterone/turkesterone) | Muscle and strength |
| C | 45 | Epicatechin | Myostatin inhibition and increased muscle mass and strength |
| C | 45 | Velositol® (amylopectin-chromium complex) | Amplified muscle protein synthesis from protein and increased muscle |
| C | 45 | OxyStorm red spinach extract (Amaranthus tricolor nitrate ingredient) | Increased nitric oxide, exercise endurance, and performance |
| C | 44 | Urolithin A (Mitopure branded-ingredient supplement) | Improved muscle endurance and exercise performance in middle-aged and older adults |
| C | 43 | Urolithin A | Improvement of mitochondrial function, muscle endurance, and age-related muscle function |
| C | 43 | R-1,3-butanediol, a ketone precursor | Improved exercise energy and endurance |
| C | 43 | Arachidonic acid (omega-6 fatty-acid sports supplement) | Increased muscle mass, strength, and muscle protein synthesis during resistance training |
| C | 43 | Dileucine (L-leucyl-L-leucine dipeptide, DL-185, supplement) | Increased muscle protein synthesis, lower-body strength, and muscular endurance during resistance training |
| C | 43 | Graduated compression garments (elastic compression clothing sold as nonmedical sports products) | Faster recovery of strength and power and less delayed-onset muscle soreness when worn during or after exercise |
| C | 42 | AstraGin (a branded ingredient derived from Panax notoginseng and Astragalus membranaceus) | Maximized muscle function and exercise effects through increased protein and creatine absorption |
| C | 42 | Alpha-hydroxyisocaproic acid (HICA, leucine-metabolite sports supplement) | Increased muscle mass, reduced muscle loss, and enhanced post-exercise recovery |
| C | 41 | Fortetropin (fertilized egg-yolk ingredient, YOLKED) | Increased muscle mass and strength and prevention of muscle loss through myostatin inhibition |
| C | 41 | PeptiStrong fava-bean protein hydrolysate (Vicia faba branded ingredient) | Increased strength and muscular endurance when combined with resistance training |
| C | 40 | Low-molecular-weight whey protein hydrolysate containing a five-amino-acid peptide | Improved strength, muscle mass, and resistance-exercise performance |
| C | 40 | Inositol-stabilized arginine silicate (Nitrosigine®) | Improved exercise pump, blood flow, endurance, and recovery |
| C | 40 | Ursolic acid (apple-peel-derived triterpenoid supplement) | Increased muscle mass and strength during resistance training |
| C | 40 | Ketone monoester (exogenous ketone supplement) | Improved endurance, exercise performance, and recovery through increased blood ketones |
| C | 40 | L-arginine alpha-ketoglutarate (AAKG, nitric-oxide-precursor amino-acid salt and sports supplement) | Improved bench-press and leg-press maximal strength and repetition performance when taken before exercise |
| C | 40 | Sodium phosphate as an oral loading supplement | Improved endurance and time-trial performance in trained cyclists |
| D | 36 | Whole-body electromyostimulation (WB-EMS, a non-drug exercise device and training method) | Improved strength, power, jumping, and sprint performance with short workouts |
| D | 36 | Menthol mouth rinse at 0.01% to 0.1%, swilled during exercise and expectorated | Improved endurance performance in hot environments |
| D | 35 | Astaxanthin (xanthophyll carotenoid antioxidant supplement) | Improved exercise endurance, performance, and post-exercise recovery |
| D | 34 | Astaxanthin (an oral xanthophyll carotenoid supplement derived from microalgae) | Improved exercise endurance and faster recovery from muscle damage and fatigue |
| D | 34 | Sodium citrate (extracellular buffering alkali salt, sports supplement) | Improved repeated high-intensity exercise and sport performance after pre-exercise loading |
| D | 34 | Earlier, higher-dose ICU mobilization | Survival, discharge, and adverse events |
| D | 34 | An 18-month workplace wellness package combining nutrition, physical activity, weight management, stress reduction, health assessment, biometrics, and small incentives | Improved employee health with lower absenteeism, medical spending and use, and better work performance |
| D | 33 | Highly mineralized alkaline water (a consumer alkaline bottled water product with pH 9 or higher) | Better hydration status, lactate recovery, and anaerobic performance during exercise than regular bottled water |
| D | 32 | Medium-chain triglyceride oil | Improved endurance and exercise energy |
| D | 31 | Coenzyme Q10 (ubiquinone or ubiquinol supplement) | Improve aerobic, anaerobic, and strength performance in healthy exercisers |
| D | 31 | Bite-aligning performance mouthguard (sports equipment) | Improved strength, power, and agility by optimizing jaw position and clenching |
| D | 30 | Highly branched cyclic dextrin | Superior endurance, recovery, and gastrointestinal comfort versus ordinary carbohydrates |
| D | 30 | Sildenafil citrate, a prescription phosphodiesterase-5 inhibitor marketed as Viagra | Improved cycling endurance and time-trial performance at sea level or moderate altitude in healthy exercisers |
| D | 30 | 100% coconut water (a potassium-centered natural electrolyte beverage sold as a conventional food) | Superior postexercise rehydration and endurance recovery versus water or a carbohydrate-electrolyte sports drink |
| D | 30 | Intermittent pneumatic compression recovery boots (sequential pneumatic compression devices such as Normatec, non-drug equipment) | Reduced postexercise muscle soreness and faster recovery of strength and performance |
| D | 30 | Whole-body cryotherapy (non-drug wellness procedure using an extreme-cold chamber at −110°C or below) | Reduced post-exercise muscle soreness and accelerated recovery of strength and sports performance |
| D | 30 | Elevation training mask (a nonmedical respiratory-resistance sports device) | Additional improvement in VO2max, endurance, and lung function by simulating hypoxic altitude training |
| D | 30 | Static stretching before and after, or after, exercise | Clinically meaningful reduction in delayed-onset post-exercise muscle-soreness intensity |
| D | 29 | Korean red ginseng extract (Panax ginseng; ginsenoside-containing health supplement) | Improve maximal oxygen uptake, endurance, and power in healthy adults |
| D | 29 | Ammonia inhalant (smelling salts, nonmedical arousal product) | Improved maximal strength, power, and explosive performance when inhaled immediately before exercise |
| D | 29 | Pre-exercise static stretching (a nonpharmacologic flexibility warm-up intervention) | Prevention of exercise and sports injuries when used as the sole warm-up component |
| D | 28 | Exogenous ketone salts (BHB salts) | Improved endurance and exercise energy |
| D | 28 | D-ribose | Improved high-intensity exercise performance and recovery through ATP replenishment |
| D | 28 | Vitamin D3 (cholecalciferol, a fat-soluble vitamin supplement) | Additional improvement in strength, power, and anaerobic performance in athletes without vitamin D deficiency |
| D | 28 | Resveratrol (a stilbene polyphenol dietary supplement) | Improved maximal oxygen uptake, aerobic exercise capacity, and training response in healthy adults |
| D | 28 | Kinesiology tape, a nonmedicated elastic sports tape applied to the skin | Improvement of strength, jumping, sprinting, agility, and endurance in athletes |
| D | 28 | External nasal dilator strip (non-drug medical or lifestyle nasal strip) | Improved oxygen uptake, endurance, and athletic performance during exercise |
| D | 28 | Ibuprofen (an oral nonsteroidal anti-inflammatory drug sold by prescription and over the counter) | Prevention of delayed-onset muscle soreness and faster strength or power recovery when taken around exercise |
| D | 28 | Low-fat chocolate milk consumed immediately after exercise and again two hours later | Superior recovery of endurance performance versus other recovery beverages |
| D | 28 | Three whole eggs consumed after resistance exercise | Greater muscle-mass gain than six egg whites matched for protein |
| D | 28 | A 12-week resistance-training diet providing 1.4 g protein/kg/day and emphasizing 85 g/day of lean beef | Additional strength and quadriceps-volume gains beyond resistance training in older women |
| D | 28 | A drink providing 20 g whey protein hydrolysate plus 10 g sucrose twice daily | Increased thigh muscle mass in healthy older adults without resistance exercise |
| D | 28 | Twenty-five grams of whey protein within 30 minutes after resistance exercise | Greater long-term muscle gain than pre-exercise or delayed intake |
| D | 28 | Topical magnesium gel, spray, or oil applied to the skin | Faster recovery of postexercise soreness, strength, and performance |
| D | 28 | Transdermal iron patch | Raising iron stores as effectively as oral iron |
| D | 27 | High-dose vitamins C and E (ascorbic acid plus alpha-tocopherol antioxidant-vitamin supplement) | Additional promotion of muscle-mass and strength gains in healthy, nutritionally sufficient resistance exercisers |
| D | 27 | Pickle juice (an acetic-acid- and sodium-containing food brine used as a sports drink) | Immediate relief and recurrence prevention of muscle cramps occurring during exercise |
| D | 27 | Sports cupping therapy (negative-pressure cup massage; traditional procedure or device) | Reduced post-exercise muscle soreness and damage and enhanced performance and recovery |
| D | 26 | Senactiv blend (trademarked Panax notoginseng and Rosa roxburghii extracts) | Improved high-intensity exercise endurance and accelerated post-exercise muscle recovery |
| D | 25 | Agmatine sulfate | Improved workout pump, blood flow, and endurance |
| D | 24 | Turkesterone, an ecdysteroid supplement derived from Ajuga turkestanica | Increased muscle mass and strength through a natural anabolic action |
| F | 18 | Vitamin C (ascorbic acid, a water-soluble vitamin and antioxidant sold as a nonprescription supplement) | Prevention of delayed-onset muscle soreness and strength loss with high doses before and after exercise |
| F | 8 | Inosine | Improved endurance and exercise performance |
| F | 8 | Bee pollen | Improved endurance, physical performance, and post-exercise recovery |
| F | 5 | Power Balance hologram bracelet | Improved balance, flexibility, strength, and jump power |
| ? | score not listed | BPC-157 peptide (Body Protection Compound-157) | Healing of tendon, ligament, and muscle injuries and faster post-exercise recovery |
| ? | score not listed | 5α-Hydroxy-laxogenin (dietary supplement) | Increased muscle mass and strength as a 'natural anabolic' |
| ? | score not listed | Goat milk protein supplement | Superior prevention of age-related sarcopenia and greater muscle mass and strength than whey or cow-milk protein |
| ? | score not listed | Wearable core-temperature or heat-stress sensor (heat-flux sensor device) | Prevention of heat exhaustion and heatstroke during exercise or outdoor work |
| ? | score not listed | SLU-PP-332, a research small-molecule ERR-alpha, beta, and gamma agonist marketed online for oral or injectable use | Improved human endurance and muscle function without exercise |
| ? | score not listed | Cardarine (GW501516 or GW1516, an oral PPAR-delta agonist distributed on the black market as a research chemical) | Improved endurance and exercise performance in humans |
| ? | score not listed | About one to two teaspoons of prepared yellow table mustard | Immediate relief and shorter duration of exercise-associated muscle cramps |