Sports Performance

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) x Strength and exercise performance
  Across many double-blind human RCTs and meta-analyses, creatine monohydrate consistently improves direct measures such as 1RM and repeated-performa... · View verdict →
• A 88 Caffeine x Alertness and exercise performance
  Acute alertness/attention and exercise-performance effects of standalone caffeine are repeatedly positive in human RCTs and meta-analyses, but the... · View verdict →
• B 78 Whey protein (WPI/WPC) x Muscle and dieting
  Whey protein provides a small, consistent contribution to muscle/lean mass when resistance training and insufficient total protein are addressed, b... · View verdict →
• B 74 Sodium bicarbonate (baking soda) x High-intensity exercise performance
  There are direct RCTs and synthesis evidence for short-duration high-intensity performance. · View verdict →
• B 72 Beet (red beet, beetroot juice/powder; inorganic nitrate NO3-) x Blood pressure and exercise performance
  Beet nitrate has real RCT/meta-analytic evidence for systolic blood pressure and some exercise-performance measures, but the effect is small and de... · View verdict →
• B 72 Beta-alanine x Exercise performance (high-intensity and endurance)
  For high-intensity 1-4 minute performance, meta-analyses show a small positive effect, but the effect size and range of application are narrow. · View verdict →
• B 61 Glycerol supplement (glycerol, GlycerPump) x Fluid retention during exercise and improved endurance
  Independent trials and meta-analyses support fluid retention and a small performance benefit for high-dose pure-glycerol hyperhydration, but retail... · View verdict →
• C 56 Citrulline (L-citrulline, citrulline malate/malate) x Exercise performance and blood-flow/nitric-oxide-related support
  There is a small positive signal for high-intensity repetitions, but effects are small and aerobic/blood-flow evidence is inconsistent and surrogat... · View verdict →
• C 55 PeakATP (oral adenosine triphosphate) x Improved strength and exercise performance
  A positive maximal-strength meta-analytic signal coexists with null repetitions, maximum power, and individual-trial outcomes, resulting in C with... · View verdict →
• C 54 HMB (beta-hydroxy beta-methylbutyrate) x Muscle mass, strength, and sarcopenia (older adults)
  There is a muscle-mass signal, but it does not consistently extend to functional improvement, so the claim for sarcopenia in older adults remains a... · View verdict →
• C 52 BCAA (branched-chain amino acids: leucine, isoleucine, valine) x Muscle and exercise (muscle mass/strength/exercise performance, post-exercise recovery and muscle soreness)
  BCAA has some meta-analytic signals for short-term recovery markers such as muscle soreness and CK, but improved muscle mass, strength, and exercis... · View verdict →
• C 49 Glutamine (L-glutamine) x Gut, exercise recovery, and immunity
  There are RCT signals for narrow gut symptoms such as IBS-D, but supplement claims bundling general gut health, exercise recovery, and immunity are... · View verdict →
• C 48 Phosphatidic acid (PA) x Increased muscle mass and strength during resistance training
  Positive and null RCTs coexist and each trial is very small, resulting in a low C with 48 points. · View verdict →
• C 46 Betaine (TMG, trimethylglycine) x Exercise performance and homocysteine
  Homocysteine is a positive surrogate marker, while exercise performance evidence is small and inconsistent, so the representative judgment is C. · View verdict →
• C 45 Ecdysterone (ecdysterone/turkesterone) x Muscle and strength
  Ecdysterone is C, and turkesterone is separated because separate human evidence is absent. · View verdict →
• C 43 Urolithin A x Improvement of mitochondrial function, muscle endurance, and age-related muscle function
  Considering together the signals in some endurance measures and biomarkers, repeated negative primary functional endpoints, and concentration of ma... · View verdict →
• D 32 Medium-chain triglyceride oil x Improved endurance and exercise energy
  Fuel metabolism can change, but actual endurance-performance improvement is mostly unreproduced, resulting in D with 32 points. · View verdict →
• D 28 Exogenous ketone salts (BHB salts) x Improved endurance and exercise energy
  A rise in blood ketones is a biomarker endpoint, distinct from the exercise-performance outcome consumers seek. · View verdict →
• F 8 Inosine x Improved endurance and exercise performance
  No benefit was repeated across different endurance and anaerobic tests, with some performance worsening, resulting in F with 8 points. · View verdict →