{"schema":"pointcast.research-guide/v1","asOf":"2026-10-05","slug":"sports-performance-supplements","category":"RESEARCH / PERFORMANCE","title":"What Sports Supplements Can Actually Do in 2026","subtitle":"Established benefits, emerging ideas and the limits that marketing leaves out","methodology":"Outcome-specific literature review, checked October 5, 2026. Evidence cards separate training benefits from biomarkers and marketing. No personal dose plans or experimental drug protocols. The full article cites the research behind each claim.","sourcePackage":{"title":"What Sports Supplements Can Actually Do in 2026","slugSuggestion":"sports-performance-supplements-evidence-2026","subtitle":"Established benefits, emerging ideas and the limits that marketing leaves out","evidenceChecked":"2026-10-05","articleWordCount":1773,"summary":"Creatine, caffeine and practical sports nutrition retain the strongest evidence. More specialized supplements can help in specific settings, while new reviews reveal important limits for ketones, collagen, tart cherry, HMB and adaptogens.","disclaimer":"General education for adults. This review is not a personal medical prescription, supplement regimen or substitute for clinical care.","gradeMethod":"Editorial, outcome-specific assessments based on authoritative guidance and research synthesis. These are not formal GRADE ratings or official AIS categories. Established means substantial support in the stated context; targeted means a narrower use with important limits; emerging or low confidence means evidence is insufficient for broad performance claims.","articleMarkdown":"## The useful shortlist remains small\n\nThe best-supported sports supplements in October 2026 are familiar: creatine monohydrate, caffeine and convenient ways to meet ordinary fueling needs. Beta-alanine, dietary nitrate and sodium bicarbonate can help in narrower situations. The exciting frontier is real, but ketones, collagen, recovery concentrates and botanical blends have much less consistent evidence for the results athletes actually want. [NIH Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/) [Australian Institute of Sport](https://www.ausport.gov.au/ais/nutrition/supplements/group_a)\n\nThe important question is what a product improves, in whom, under which conditions. More repetitions in a laboratory, a change in a blood marker and a faster race are different outcomes. A small average advantage may matter in elite competition while being difficult to notice in recreational play. The IOC’s core advice remains useful: establish a nutritional need, check the evidence and weigh the risks before adding a supplement. [Maughan et al. / IOC](https://pmc.ncbi.nlm.nih.gov/articles/PMC5867441/)\n\nThis is an evidence review for generally healthy adults, not a personal regimen or medical prescription. The grades below describe confidence in specific performance claims. They are editorial assessments, not formal GRADE ratings or official AIS classifications. “Established” does not mean essential, equally effective for everyone or risk-free.\n\n## Fueling is still the first performance intervention\n\nProtein powders, carbohydrate drinks and electrolyte products solve practical problems. Protein supports adaptation to resistance training when it helps meet overall needs. A powder is a convenient food ingredient; extra scoops do not make the response unlimited. A large meta-analysis estimated diminishing additional lean-mass gains around 1.6 grams of total daily protein per kilogram of body weight, with substantial uncertainty around that estimate. That includes food and supplements and is not a minimum everyone must reach. [Morton et al.](https://pmc.ncbi.nlm.nih.gov/articles/PMC5867436/)\n\nCarbohydrate becomes particularly useful during longer or demanding sessions and between repeated efforts when refueling matters. Sports drinks and gels make it easier to consume fuel without a full meal. Electrolytes, especially sodium, can help replace sweat losses during prolonged or hot sessions. Their value depends on workload, weather, sweat losses and what someone already eats and drinks. A short, comfortable workout does not automatically create a need for a specialized product. [NIH Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/) [Australian Institute of Sport](https://www.ausport.gov.au/ais/nutrition/supplements/group_a)\n\nFor a long pickleball tournament, the first useful questions are often whether meals, drinking opportunities and between-match snacks are adequate. That is a practical extrapolation from sports nutrition, not evidence that a particular drink wins pickleball matches. Strength training, skill practice and sufficient recovery remain the setting in which any supplement benefit has to show up. [Maughan et al. / IOC](https://pmc.ncbi.nlm.nih.gov/articles/PMC5867441/)\n\n## Creatine has the clearest strength case\n\nCreatine monohydrate helps maintain the rapid energy supply used in hard muscular work. Evidence supports improved resistance-training strength gains and repeated high-intensity exercise capacity. It is more convincing as an adjunct to training than as a way to transform one isolated sprint. The monohydrate form is the evidence benchmark; a premium formulation needs its own comparative data to justify superiority claims. [NIH Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/) [Australian Institute of Sport](https://www.ausport.gov.au/ais/nutrition/supplements/group_a) [Wang et al.](https://pmc.ncbi.nlm.nih.gov/articles/PMC11547435/)\n\nFor older athletes, expectations need particular care. An August 2026 review of 11 randomized trials in adults aged 60 and older found a small additional strength benefit with resistance training, with moderate certainty. Added muscle-mass and physical-function effects remained uncertain. This does not establish that creatine prevents falls or reverses frailty, and the authors explicitly caution against extrapolating to frail or functionally limited adults. [Yao et al.](https://pubmed.ncbi.nlm.nih.gov/42712402/)\n\nWater-related body-mass gain can occur, so a change on the scale is not automatically new contractile muscle. A 2025 kidney-function review found no significant decline in filtration overall, despite a modest rise in serum creatinine. Creatinine is also a laboratory marker, so supplement use matters when interpreting tests. These findings do not provide blanket clearance for kidney disease, pregnancy or interacting treatment; those situations deserve clinician review. [NIH Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/) [Kabiri Naeini et al.](https://pubmed.ncbi.nlm.nih.gov/41199218/)\n\nThe cognition story is less settled. A 2024 meta-analysis found a memory signal, but evidence for most other cognitive domains was low certainty. That is not proof of sharper tactical decisions, better reaction time during a match or reliable protection against cognitive decline. [Xu et al.](https://pmc.ncbi.nlm.nih.gov/articles/PMC11275561/)\n\n## Caffeine works acutely but sleep is part of the calculation\n\nCaffeine has substantial evidence for endurance performance and smaller, variable benefits across strength, muscular endurance and some high-intensity tasks. It can reduce perceived exertion and improve alertness. The fact that someone feels stimulated, however, does not establish better accuracy, pacing or decision-making in their sport. Individual sensitivity and the task matter. [Guest et al. / ISSN](https://pmc.ncbi.nlm.nih.gov/articles/PMC7777221/)\n\nIts trade-off is unusually important: an afternoon performance boost may undermine the night’s sleep. A randomized crossover study published in SLEEP found that a single 400-milligram dose could disrupt sleep even when taken 12 hours before bedtime. The study involved 23 men and should not be read as a universal cutoff. Nor does its lower-dose result guarantee that sensitive people can take caffeine near bedtime without consequences. [Gardiner et al.](https://academic.oup.com/sleep/article/48/4/zsae230/7815486)\n\nAnxiety, palpitations and gastrointestinal discomfort can erase an advantage. Coffee, energy drinks, gels and pre-workouts can also contribute caffeine to the same day. More is not reliably better. For evening competition, preserving sleep may be the higher-value choice. Under WADA’s 2026 rules caffeine is monitored rather than prohibited; individual organizations can have their own requirements. [Guest et al. / ISSN](https://pmc.ncbi.nlm.nih.gov/articles/PMC7777221/) [World Anti-Doping Agency](https://www.wada-ama.org/sites/default/files/2025-09/2026list_en_final_clean_september_2025.pdf)\n\n## Three targeted tools with narrower benefits\n\nBeta-alanine raises muscle carnosine, which helps buffer acidity during intense work. Its best case concerns sustained high-intensity efforts lasting roughly one to several minutes, rather than maximal strength or easy endurance exercise. It is a repeated-use strategy studied over weeks, not an instant effect signaled by a pre-workout tingle. Reviews find a small average benefit, more clearly in exercise-capacity tests than in competition-like performance tests. Tingling is a known side effect, not proof that it is working. [Saunders et al.](https://bjsm.bmj.com/content/51/8/658) [NIH Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/)\n\nDietary nitrate, often delivered as standardized beetroot juice, can improve some exercise-tolerance, muscular-endurance and power measures. A 2025 umbrella review found positive effects for several such outcomes, but no significant pooled benefit in time trials. Most of the included reviews had important methodological weaknesses. Consequently, “improves endurance” is too broad if it implies a reliable faster race. A generic beet powder also cannot be assumed to match a studied product with a measured nitrate content. [Poon et al.](https://link.springer.com/article/10.1007/s40279-025-02194-6) [NIH Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/)\n\nSodium bicarbonate can improve selected intense efforts and high-intensity intermittent running. Evidence does not support treating it as a general strength supplement or assuming it improves every repeated-sprint task. Its practical problem is substantial: nausea, diarrhea or abdominal pain can outweigh the benefit, and the sodium load matters for people with relevant medical conditions. This is a specialist, rehearsed sports-nutrition option rather than an experiment to begin on competition day. [Grgic et al.](https://pubmed.ncbi.nlm.nih.gov/34794476/) [NIH Office of Dietary Supplements](https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/)\n\n## What the advanced products have actually established\n\nExogenous ketones change blood ketone concentrations and metabolism. Whether that makes athletes faster is another question. A July 2026 systematic review covering 26 controlled studies found heterogeneous results, including improvements, no effect and impaired performance. Recovery and training-overload findings remain interesting, but formulation, accompanying fuel and gastrointestinal tolerance complicate interpretation. Ketone drinks have not earned a place beside creatine as a reliably useful general performance supplement. [Martí-Martí et al.](https://pubmed.ncbi.nlm.nih.gov/42514217/)\n\nCollagen has a plausible connective-tissue role and an emerging human evidence base. A March 2026 review identified eight randomized trials with 257 participants, of whom only 11 were women. Some tendon-size and mechanical-property measures improved alongside training, but additional muscle-strength benefits did not. A remodeled tendon is not the same endpoint as fewer injuries or a faster return to sport. Those claims need direct trials, and results cannot be assumed to transfer to older racquet-sport players. [Buchalski et al.](https://pubmed.ncbi.nlm.nih.gov/41900537/)\n\nTart cherry products may help recovery of selected strength measures after demanding exercise. A 2026 meta-analysis of 19 trials nevertheless found high variability, sensitivity to individual studies and no significant pooled effect on muscle soreness. The defensible claim is potential help with particular short-term recovery outcomes, not guaranteed soreness prevention or a larger long-term training adaptation. [Daab et al.](https://pubmed.ncbi.nlm.nih.gov/41945263/)\n\nHMB illustrates why outcomes must remain separate. A young-adult resistance-training meta-analysis did not find meaningful added strength or fat-free-mass gains. A separate 2024 review of 11 small studies did find improved endurance-related outcomes. That mixed, context-dependent picture supports further research, not a universal muscle-building claim or extrapolation from clinical nutrition to healthy competitors. [Jakubowski et al.](https://pmc.ncbi.nlm.nih.gov/articles/PMC7285233/) [Fernández-Landa et al.](https://pubmed.ncbi.nlm.nih.gov/38090973/)\n\n“Adaptogen” is a broad marketing category, not one standardized intervention. Ashwagandha has encouraging small studies, but an August 2026 resistance-training review found low or very low certainty: apparent strength advantages lost statistical significance under a more conservative small-sample analysis. Different extracts are not automatically interchangeable. [Lee and Heo](https://pubmed.ncbi.nlm.nih.gov/42738987/)\n\nThe safety side deserves equal billing. NIH’s NCCIH notes rare liver injury reports, thyroid and autoimmune concerns, and interactions with several medicines, including sedatives and thyroid treatment. Ashwagandha should be avoided during pregnancy and breastfeeding. “Natural” does not answer the questions of safety, effectiveness or product identity. [NIH NCCIH](https://www.nccih.nih.gov/health/ashwagandha)\n\n## Supplements and performance drugs are different categories\n\nSARMs, anabolic agents and unapproved peptide drugs are not the next tier of ordinary sports nutrition. The FDA warns that SARMs marketed as supplements are unapproved drugs and can cause serious liver, cardiovascular and hormonal harms. Online availability and “research use” labeling do not establish safety. [US Food and Drug Administration](https://www.fda.gov/drugs/fraudulent-products/certain-bodybuilding-products-put-consumers-risk-heart-attack-stroke-serious-liver-damage-and-more)\n\nWADA’s 2026 list prohibits anabolic agents and SARMs, and includes unapproved substances such as BPC-157 as well as specified peptide hormones and growth factors. This should not be confused with dietary collagen peptides, which are protein fragments. The exact compound and the applicable rules matter. Claims that a supplement is “WADA approved” are a warning sign: WADA does not approve supplement products. [World Anti-Doping Agency](https://www.wada-ama.org/sites/default/files/2025-09/2026list_en_final_clean_september_2025.pdf) [US Anti-Doping Agency](https://www.usada.org/video/askusada-third-party-certified-supplement/)\n\n## Quality control is part of the evidence\n\nA trial tests a particular ingredient, dose and formulation. A retail blend with a similar label may not reproduce it. Multi-ingredient stacks make it harder to know what helped, what caused a side effect and whether the combined product has been tested. Selecting a clearly labeled product with a defensible purpose is more informative than collecting more ingredients. [Maughan et al. / IOC](https://pmc.ncbi.nlm.nih.gov/articles/PMC5867441/)\n\nNSF Certified for Sport and Informed Sport offer independent testing programs aimed at reducing prohibited-substance risk. Informed Sport states that each certified batch is tested before release. Verify the exact product and, where available, batch in the certifier’s current database rather than trusting a logo or assuming an entire brand is certified. Certification does not demonstrate athletic effectiveness and cannot eliminate every contamination risk. [NSF](https://www.nsf.org/consumer-resources/articles/certified-for-sport-program) [Informed Sport](https://sport.wetestyoutrust.com/about/frequently-asked-questions) [US Anti-Doping Agency](https://www.usada.org/video/askusada-third-party-certified-supplement/)\n\n## What would change this assessment\n\nThe most valuable next studies would enroll enough women, older athletes and actual competitors; preregister outcomes; use verified products; measure race or match performance rather than biomarkers alone; and report adverse events and long-term outcomes. For collagen, fewer injuries would be more persuasive than tendon dimensions. For ketones, independently replicated performance advantages over adequate conventional fueling would matter. For botanical extracts, reproducible benefits must survive conservative analyses and safety scrutiny.\n\nThese priorities are an editorial interpretation of the gaps in the cited research. This article is a selective, source-checked synthesis, not a newly conducted systematic review. Study populations, commercial involvement, inconsistent protocols and short follow-up limit confidence. A statistical benefit does not guarantee a worthwhile personal benefit, and stacking separately promising products does not establish an additive effect. [Maughan et al. / IOC](https://pmc.ncbi.nlm.nih.gov/articles/PMC5867441/) [Poon et al.](https://link.springer.com/article/10.1007/s40279-025-02194-6) [Martí-Martí et al.](https://pubmed.ncbi.nlm.nih.gov/42514217/) [Buchalski et al.](https://pubmed.ncbi.nlm.nih.gov/41900537/) [Lee and Heo](https://pubmed.ncbi.nlm.nih.gov/42738987/)\n\nFor most recreational athletes, including older pickleball players, the useful sequence is straightforward: identify the performance problem, address training and fueling, and consider one well-supported option only if its tested benefit matches the problem. A sports dietitian or clinician can help when health conditions, medications or competition rules enter the picture. In 2026, a small, well-matched intervention has a stronger case than a complicated supplement stack.","evidenceCards":[{"ingredient":"Protein supplements","grade":"Established when filling a dietary need","outcomes":["Training adaptation","Muscle and strength"],"benefit":"Conveniently supplies protein that can support resistance-training gains.","limit":"Benefits depend on total food intake and training; more powder is not indefinitely better.","caution":"Account for food allergies and medical dietary restrictions.","sources":["S04","S02"]},{"ingredient":"Carbohydrate sports foods","grade":"Established in relevant exercise","outcomes":["Endurance fueling","Between-session refueling"],"benefit":"Practical fuel for prolonged or demanding exercise and short turnarounds.","limit":"A short, easy session may not need a specialized product.","caution":"Concentrated products and unfamiliar fueling can cause gut discomfort; match the setting.","sources":["S02","S03"]},{"ingredient":"Electrolytes","grade":"Established when replacing meaningful losses","outcomes":["Hydration support"],"benefit":"Helps replace sweat electrolytes during sufficiently long, hot or sweaty activity.","limit":"Does not directly create strength, muscle or skill; needs vary substantially.","caution":"People with sodium, potassium or fluid restrictions need individualized medical guidance.","sources":["S02","S01"]},{"ingredient":"Creatine monohydrate","grade":"Established for strength and high-intensity work","outcomes":["Strength training","Repeated high-intensity capacity"],"benefit":"Can add to resistance-training adaptations. Older-adult evidence supports a small strength benefit.","limit":"Not a universal endurance aid. Older-adult mass/function and sport-specific cognition remain uncertain.","caution":"Water-related weight gain; disclose use when kidney blood tests are interpreted. Kidney disease warrants clinician review.","sources":["S05","S06","S07","S08"]},{"ingredient":"Caffeine","grade":"Established acute aid with individual trade-offs","outcomes":["Endurance","Muscular endurance","Alertness"],"benefit":"Can reduce perceived effort and improve several performance measures.","limit":"Benefits vary; stimulation does not prove better precision or decisions.","caution":"Sleep disruption, anxiety, palpitations and gut symptoms. Count all caffeine sources.","sources":["S09","S10"]},{"ingredient":"Beta-alanine","grade":"Targeted","outcomes":["Sustained high-intensity effort"],"benefit":"Small average benefit for selected intense tasks, especially lasting about one to several minutes.","limit":"Capacity-test gains exceed the certainty of real-competition gains; not an instant pre-workout effect.","caution":"Tingling is an adverse effect, not an efficacy marker.","sources":["S11","S01"]},{"ingredient":"Dietary nitrate or beetroot juice","grade":"Targeted with outcome uncertainty","outcomes":["Exercise tolerance","Muscular endurance","Some power measures"],"benefit":"Benefits appear for selected capacity and power outcomes.","limit":"A 2025 synthesis did not find a significant pooled time-trial advantage. Standardization matters.","caution":"A beetroot label alone does not establish the nitrate amount used in research.","sources":["S12","S01"]},{"ingredient":"Sodium bicarbonate","grade":"Targeted specialist option","outcomes":["Intense efforts","High-intensity intermittent running"],"benefit":"Can improve specific high-intensity exercise outcomes.","limit":"General strength and repeated-sprint benefits are not consistently established.","caution":"Substantial gastrointestinal symptoms and sodium load can outweigh the performance benefit.","sources":["S13","S01"]},{"ingredient":"Exogenous ketones","grade":"Not established for routine performance use","outcomes":["Performance and recovery under investigation"],"benefit":"Clearly alters circulating ketones and metabolism.","limit":"A 2026 review found positive, null and negative performance results; protocols differ greatly.","caution":"Gut tolerance, co-ingestion and formulation complicate both usefulness and interpretation.","sources":["S14"]},{"ingredient":"Collagen","grade":"Emerging for tendon adaptation","outcomes":["Connective-tissue remodeling"],"benefit":"Some tendon structural/mechanical changes alongside loading exercise.","limit":"Does not establish injury prevention, faster return to sport or extra strength. Women and older athletes are poorly represented.","caution":"Do not treat it as a substitute for rehabilitation or an established injury treatment.","sources":["S15"]},{"ingredient":"Tart cherry","grade":"Emerging and context-specific","outcomes":["Short-term recovery"],"benefit":"May support selected functional recovery measures after damaging exercise.","limit":"Results are heterogeneous; pooled soreness benefit was absent in a 2026 review.","caution":"Recovery biomarkers are not proof of better subsequent competition or long-term adaptation.","sources":["S16"]},{"ingredient":"HMB","grade":"Mixed and outcome-dependent","outcomes":["Endurance signals","Strength claims disputed"],"benefit":"A small-study meta-analysis suggests endurance-related benefits.","limit":"Young-adult resistance-training evidence did not show added strength or fat-free-mass benefit.","caution":"Findings in clinical or aging populations cannot automatically be applied to healthy competitors.","sources":["S19","S25"]},{"ingredient":"Ashwagandha and adaptogen claims","grade":"Low confidence for athletic gains","outcomes":["Strength claims under investigation"],"benefit":"Small trials suggest possibilities, but conservative analysis weakens the strength signal.","limit":"Extracts differ; no dependable general muscle-building or fat-loss claim.","caution":"Rare liver injury, thyroid/autoimmune concerns and medication interactions; avoid pregnancy/breastfeeding.","sources":["S17","S18"]}],"sourceLedger":[{"id":"S01","author":"NIH Office of Dietary Supplements","title":"Dietary Supplements for Exercise and Athletic Performance","date":"Living fact sheet; accessed 2026-10-05","url":"https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/","note":"Government evidence and safety overview; older cited studies mean newer reviews should also be consulted.","accessed":"2026-10-05"},{"id":"S02","author":"Australian Institute of Sport","title":"Group A supplement framework","date":"Current page checked 2026-10-05","url":"https://www.ausport.gov.au/ais/nutrition/supplements/group_a","note":"Strong evidence in specific sporting situations; includes sports foods, creatine, caffeine, beta-alanine, nitrate and bicarbonate. This is not a universal recommendation.","accessed":"2026-10-05"},{"id":"S03","author":"Maughan et al. / IOC","title":"IOC consensus statement on dietary supplements and the high-performance athlete","date":"2018-03-14","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5867441/","note":"Risk-benefit framework; adequate nutrition first, situation-specific benefits and contamination risk.","accessed":"2026-10-05"},{"id":"S04","author":"Morton et al.","title":"Protein supplementation and resistance-training gains","date":"2018 issue; online 2017-07-11","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5867436/","note":"Meta-analysis of 49 trials; additional protein supports training adaptations. Estimated total-intake breakpoint is a population estimate with wide uncertainty, not a prescribed minimum.","accessed":"2026-10-05"},{"id":"S05","author":"Wang et al.","title":"Creatine plus resistance training and strength gains in adults under 50","date":"2024","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC11547435/","note":"Meta-analysis supports added strength; heavily male evidence base and uncertain sex-specific comparisons.","accessed":"2026-10-05"},{"id":"S06","author":"Yao et al.","title":"Creatine plus resistance training in older adults","date":"2026-08-25","url":"https://pubmed.ncbi.nlm.nih.gov/42712402/","note":"Eleven RCTs in adults 60+: small strength benefit, g 0.31 (95% CI 0.18–0.45), moderate certainty; mass/function uncertain. Not directly generalizable to frailty.","accessed":"2026-10-05"},{"id":"S07","author":"Kabiri Naeini et al.","title":"Creatine supplementation and kidney function","date":"2025-11-06","url":"https://pubmed.ncbi.nlm.nih.gov/41199218/","note":"Twenty-one-study review: modest creatinine increase, no significant GFR change. Does not establish universal safety in kidney disease.","accessed":"2026-10-05"},{"id":"S08","author":"Xu et al.","title":"Creatine and cognitive function in adults","date":"2024; correction 2025-02-17","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC11275561/","note":"RCT meta-analysis: memory signal with moderate certainty; most other domains low certainty. No proof of better sport decision-making. The 2025 correction distinguishes attention/processing-speed scores from timed outcomes; the original article was updated.","accessed":"2026-10-05","correctionUrl":"https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1570800/full"},{"id":"S09","author":"Guest et al. / ISSN","title":"Caffeine and exercise performance position stand","date":"2021-01-02","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7777221/","note":"Acute endurance and several neuromuscular benefits, variable individual response and adverse effects. Position statement is interpreted alongside independent trial evidence.","accessed":"2026-10-05"},{"id":"S10","author":"Gardiner et al.","title":"Dose and timing effects of caffeine on subsequent sleep","date":"Online 2024; SLEEP 2025 issue","url":"https://academic.oup.com/sleep/article/48/4/zsae230/7815486","note":"Randomized crossover trial in 23 men: 400 mg affected sleep even 12 hours before bed; the lower-dose null finding is not universal safety clearance.","accessed":"2026-10-05"},{"id":"S11","author":"Saunders et al.","title":"Beta-alanine supplementation to improve exercise capacity and performance","date":"2017 issue; online 2016-10-18","url":"https://bjsm.bmj.com/content/51/8/658","note":"Meta-analysis of 40 studies, 1,461 participants; small overall effect and greater benefit in capacity than performance tests.","accessed":"2026-10-05"},{"id":"S12","author":"Poon et al.","title":"Dietary nitrate and exercise performance umbrella review","date":"2025-03-14","url":"https://link.springer.com/article/10.1007/s40279-025-02194-6","note":"Twenty reviews, 180 unique studies, 2,672 participants. Some capacity/power gains; pooled time-trial effect nonsignificant. Most included reviews low or critically low quality.","accessed":"2026-10-05"},{"id":"S13","author":"Grgic et al.","title":"Sodium bicarbonate and exercise performance umbrella review","date":"2021-11-18","url":"https://pubmed.ncbi.nlm.nih.gov/34794476/","note":"Eight reviews; selected high-intensity outcomes improve, certainty varies. No significant pooled effect for general strength or repeated-sprint ability.","accessed":"2026-10-05"},{"id":"S14","author":"Martí-Martí et al.","title":"Ketone supplementation in trained and physically active individuals","date":"2026-07-10","url":"https://pubmed.ncbi.nlm.nih.gov/42514217/","note":"Twenty-six controlled studies through December 1, 2025; heterogeneous positive, null and negative performance findings.","accessed":"2026-10-05"},{"id":"S15","author":"Buchalski et al.","title":"Collagen supplementation and tendon-related outcomes","date":"2026-03-23","url":"https://pubmed.ncbi.nlm.nih.gov/41900537/","note":"Eight RCTs, 257 participants, 246 men and 11 women. Remodeling signals, no additive strength effect; injury prevention not established.","accessed":"2026-10-05"},{"id":"S16","author":"Daab et al.","title":"Tart cherry juice and recovery from exercise-induced muscle damage","date":"2026-04-07","url":"https://pubmed.ncbi.nlm.nih.gov/41945263/","note":"Nineteen trials; selected functional recovery findings, substantial heterogeneity and very-low-to-moderate certainty. No pooled soreness benefit.","accessed":"2026-10-05"},{"id":"S17","author":"Lee and Heo","title":"Ashwagandha and resistance-training adaptations","date":"2026-08-27","url":"https://pubmed.ncbi.nlm.nih.gov/42738987/","note":"Three poolable RCTs, 161 participants; strength estimates lost significance under small-sample adjustment. Low/very-low certainty; no dependable fat-loss effect.","accessed":"2026-10-05"},{"id":"S18","author":"NIH NCCIH","title":"Ashwagandha usefulness and safety","date":"Current page checked 2026-10-05","url":"https://www.nccih.nih.gov/health/ashwagandha","note":"Rare liver injury, thyroid/autoimmune concerns, pregnancy avoidance and medication interactions; long-term safety unknown.","accessed":"2026-10-05"},{"id":"S19","author":"Jakubowski et al.","title":"HMB and resistance-training body composition and strength","date":"2020-05-23","url":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7285233/","note":"No meaningful added fat-free-mass or strength benefit in pooled young-adult training trials; conclusions do not cover every clinical population.","accessed":"2026-10-05"},{"id":"S20","author":"World Anti-Doping Agency","title":"2026 Prohibited List","date":"Effective 2026-01-01","url":"https://www.wada-ama.org/sites/default/files/2025-09/2026list_en_final_clean_september_2025.pdf","note":"S0 includes BPC-157; S1 includes anabolic agents and SARMs; S2 includes prohibited peptide hormones/growth factors. Caffeine is monitored, not prohibited, under this list.","accessed":"2026-10-05"},{"id":"S21","author":"US Food and Drug Administration","title":"Warning on bodybuilding products containing SARMs and steroid-like substances","date":"Current page checked 2026-10-05","url":"https://www.fda.gov/drugs/fraudulent-products/certain-bodybuilding-products-put-consumers-risk-heart-attack-stroke-serious-liver-damage-and-more","note":"SARMs marketed as supplements are unapproved drugs; warnings include serious liver, cardiovascular and hormonal harms.","accessed":"2026-10-05"},{"id":"S22","author":"NSF","title":"Certified for Sport program","date":"Current page checked 2026-10-05","url":"https://www.nsf.org/consumer-resources/articles/certified-for-sport-program","note":"Independent product certification helps minimize prohibited-substance contamination risk; it is not efficacy certification.","accessed":"2026-10-05"},{"id":"S23","author":"Informed Sport","title":"Certification frequently asked questions","date":"Current page checked 2026-10-05","url":"https://sport.wetestyoutrust.com/about/frequently-asked-questions","note":"Every certified batch is tested before release, with manufacturer review and continuing monitoring. Verify the actual product/batch.","accessed":"2026-10-05"},{"id":"S24","author":"US Anti-Doping Agency","title":"Third-party certification and supplement endorsements","date":"Current page checked 2026-10-05","url":"https://www.usada.org/video/askusada-third-party-certified-supplement/","note":"Certification lowers, but does not eliminate, risk. Neither USADA nor WADA reviews, endorses or certifies supplement products.","accessed":"2026-10-05"},{"id":"S25","author":"Fernández-Landa et al.","title":"HMB and endurance performance in healthy populations","date":"2024-04 issue; online 2023","url":"https://pubmed.ncbi.nlm.nih.gov/38090973/","note":"Eleven trials, 279 participants: positive endurance/VO2max pooled effects. This outcome-specific signal should not be converted into a universal muscle-building claim.","accessed":"2026-10-05"}],"publicLimitations":["This is a selective, source-checked synthesis through October 5, 2026, not a new systematic review or an exhaustive catalogue of products.","Publication dates and literature-search cutoff dates differ. A newer review can still rely on older, overlapping trials.","Small samples, male-dominated studies, short interventions, inconsistent products and commercial involvement can limit generalizability.","Statistical significance, a laboratory capacity gain and a worthwhile match or race improvement are different claims.","Evidence grades apply to the named outcome, not every product or every person.","Pickleball observations are practical extrapolations; this review establishes no supplement-specific improvement in pickleball match results."],"whatWouldChangeTheAssessment":["Independent, preregistered, adequately powered trials in women, older athletes and actual competition.","Verified formulations, adequate conventional nutrition comparators, meaningful performance endpoints and complete adverse-event reporting.","Direct injury-prevention or return-to-sport trials for collagen.","Replicated ketone advantages over adequate carbohydrate fueling, with tolerability and cost included.","Botanical benefits that survive conservative small-sample analysis, with longer safety follow-up."],"publicationNotes":["Keep the date, source links, disclaimer and grade-method explanation visible.","Use evidence cards as supplements to the full article, not as standalone prescriptions.","Do not add product endorsements, affiliate links, dosing stacks or treatment claims.","Preserve the distinction between dietary collagen peptides and prohibited or unapproved peptide drugs.","Any author or reviewer credit must reflect the actual publication process; do not claim clinician review."]},"bodyHtml":"

POINTCAST / RESEARCH / PERFORMANCE / OCT 05 2026

What Sports Supplements Can Actually Do in 2026

Established benefits, emerging ideas and the limits that marketing leaves out

Compare the evidence ↓
\"Original
Original AI-assisted editorial illustration for PointCast. Supporting artwork, not a product photograph or test result. Notebook graphs are decorative, not research data.

Evidence by outcome

Established when filling a dietary need

Protein supplements

Training adaptation / Muscle and strength

Conveniently supplies protein that can support resistance-training gains.

Limit
Benefits depend on total food intake and training; more powder is not indefinitely better.
Caution
Account for food allergies and medical dietary restrictions.

S04 · S02

Established in relevant exercise

Carbohydrate sports foods

Endurance fueling / Between-session refueling

Practical fuel for prolonged or demanding exercise and short turnarounds.

Limit
A short, easy session may not need a specialized product.
Caution
Concentrated products and unfamiliar fueling can cause gut discomfort; match the setting.

S02 · S03

Established when replacing meaningful losses

Electrolytes

Hydration support

Helps replace sweat electrolytes during sufficiently long, hot or sweaty activity.

Limit
Does not directly create strength, muscle or skill; needs vary substantially.
Caution
People with sodium, potassium or fluid restrictions need individualized medical guidance.

S02 · S01

Established for strength and high-intensity work

Creatine monohydrate

Strength training / Repeated high-intensity capacity

Can add to resistance-training adaptations. Older-adult evidence supports a small strength benefit.

Limit
Not a universal endurance aid. Older-adult mass/function and sport-specific cognition remain uncertain.
Caution
Water-related weight gain; disclose use when kidney blood tests are interpreted. Kidney disease warrants clinician review.

S05 · S06 · S07 · S08

Established acute aid with individual trade-offs

Caffeine

Endurance / Muscular endurance / Alertness

Can reduce perceived effort and improve several performance measures.

Limit
Benefits vary; stimulation does not prove better precision or decisions.
Caution
Sleep disruption, anxiety, palpitations and gut symptoms. Count all caffeine sources.

S09 · S10

Targeted

Beta-alanine

Sustained high-intensity effort

Small average benefit for selected intense tasks, especially lasting about one to several minutes.

Limit
Capacity-test gains exceed the certainty of real-competition gains; not an instant pre-workout effect.
Caution
Tingling is an adverse effect, not an efficacy marker.

S11 · S01

Targeted with outcome uncertainty

Dietary nitrate or beetroot juice

Exercise tolerance / Muscular endurance / Some power measures

Benefits appear for selected capacity and power outcomes.

Limit
A 2025 synthesis did not find a significant pooled time-trial advantage. Standardization matters.
Caution
A beetroot label alone does not establish the nitrate amount used in research.

S12 · S01

Targeted specialist option

Sodium bicarbonate

Intense efforts / High-intensity intermittent running

Can improve specific high-intensity exercise outcomes.

Limit
General strength and repeated-sprint benefits are not consistently established.
Caution
Substantial gastrointestinal symptoms and sodium load can outweigh the performance benefit.

S13 · S01

Not established for routine performance use

Exogenous ketones

Performance and recovery under investigation

Clearly alters circulating ketones and metabolism.

Limit
A 2026 review found positive, null and negative performance results; protocols differ greatly.
Caution
Gut tolerance, co-ingestion and formulation complicate both usefulness and interpretation.

S14

Emerging for tendon adaptation

Collagen

Connective-tissue remodeling

Some tendon structural/mechanical changes alongside loading exercise.

Limit
Does not establish injury prevention, faster return to sport or extra strength. Women and older athletes are poorly represented.
Caution
Do not treat it as a substitute for rehabilitation or an established injury treatment.

S15

Emerging and context-specific

Tart cherry

Short-term recovery

May support selected functional recovery measures after damaging exercise.

Limit
Results are heterogeneous; pooled soreness benefit was absent in a 2026 review.
Caution
Recovery biomarkers are not proof of better subsequent competition or long-term adaptation.

S16

Mixed and outcome-dependent

HMB

Endurance signals / Strength claims disputed

A small-study meta-analysis suggests endurance-related benefits.

Limit
Young-adult resistance-training evidence did not show added strength or fat-free-mass benefit.
Caution
Findings in clinical or aging populations cannot automatically be applied to healthy competitors.

S19 · S25

Low confidence for athletic gains

Ashwagandha and adaptogen claims

Strength claims under investigation

Small trials suggest possibilities, but conservative analysis weakens the strength signal.

Limit
Extracts differ; no dependable general muscle-building or fat-loss claim.
Caution
Rare liver injury, thyroid/autoimmune concerns and medication interactions; avoid pregnancy/breastfeeding.

S17 · S18

The useful shortlist remains small

\n

The best-supported sports supplements in October 2026 are familiar: creatine monohydrate, caffeine and convenient ways to meet ordinary fueling needs. Beta-alanine, dietary nitrate and sodium bicarbonate can help in narrower situations. The exciting frontier is real, but ketones, collagen, recovery concentrates and botanical blends have much less consistent evidence for the results athletes actually want. NIH Office of Dietary Supplements Australian Institute of Sport

\n

The important question is what a product improves, in whom, under which conditions. More repetitions in a laboratory, a change in a blood marker and a faster race are different outcomes. A small average advantage may matter in elite competition while being difficult to notice in recreational play. The IOC’s core advice remains useful: establish a nutritional need, check the evidence and weigh the risks before adding a supplement. Maughan et al. / IOC

\n

This is an evidence review for generally healthy adults, not a personal regimen or medical prescription. The grades below describe confidence in specific performance claims. They are editorial assessments, not formal GRADE ratings or official AIS classifications. “Established” does not mean essential, equally effective for everyone or risk-free.

\n

Fueling is still the first performance intervention

\n

Protein powders, carbohydrate drinks and electrolyte products solve practical problems. Protein supports adaptation to resistance training when it helps meet overall needs. A powder is a convenient food ingredient; extra scoops do not make the response unlimited. A large meta-analysis estimated diminishing additional lean-mass gains around 1.6 grams of total daily protein per kilogram of body weight, with substantial uncertainty around that estimate. That includes food and supplements and is not a minimum everyone must reach. Morton et al.

\n

Carbohydrate becomes particularly useful during longer or demanding sessions and between repeated efforts when refueling matters. Sports drinks and gels make it easier to consume fuel without a full meal. Electrolytes, especially sodium, can help replace sweat losses during prolonged or hot sessions. Their value depends on workload, weather, sweat losses and what someone already eats and drinks. A short, comfortable workout does not automatically create a need for a specialized product. NIH Office of Dietary Supplements Australian Institute of Sport

\n

For a long pickleball tournament, the first useful questions are often whether meals, drinking opportunities and between-match snacks are adequate. That is a practical extrapolation from sports nutrition, not evidence that a particular drink wins pickleball matches. Strength training, skill practice and sufficient recovery remain the setting in which any supplement benefit has to show up. Maughan et al. / IOC

\n

Creatine has the clearest strength case

\n

Creatine monohydrate helps maintain the rapid energy supply used in hard muscular work. Evidence supports improved resistance-training strength gains and repeated high-intensity exercise capacity. It is more convincing as an adjunct to training than as a way to transform one isolated sprint. The monohydrate form is the evidence benchmark; a premium formulation needs its own comparative data to justify superiority claims. NIH Office of Dietary Supplements Australian Institute of Sport Wang et al.

\n

For older athletes, expectations need particular care. An August 2026 review of 11 randomized trials in adults aged 60 and older found a small additional strength benefit with resistance training, with moderate certainty. Added muscle-mass and physical-function effects remained uncertain. This does not establish that creatine prevents falls or reverses frailty, and the authors explicitly caution against extrapolating to frail or functionally limited adults. Yao et al.

\n

Water-related body-mass gain can occur, so a change on the scale is not automatically new contractile muscle. A 2025 kidney-function review found no significant decline in filtration overall, despite a modest rise in serum creatinine. Creatinine is also a laboratory marker, so supplement use matters when interpreting tests. These findings do not provide blanket clearance for kidney disease, pregnancy or interacting treatment; those situations deserve clinician review. NIH Office of Dietary Supplements Kabiri Naeini et al.

\n

The cognition story is less settled. A 2024 meta-analysis found a memory signal, but evidence for most other cognitive domains was low certainty. That is not proof of sharper tactical decisions, better reaction time during a match or reliable protection against cognitive decline. Xu et al.

\n

Caffeine works acutely but sleep is part of the calculation

\n

Caffeine has substantial evidence for endurance performance and smaller, variable benefits across strength, muscular endurance and some high-intensity tasks. It can reduce perceived exertion and improve alertness. The fact that someone feels stimulated, however, does not establish better accuracy, pacing or decision-making in their sport. Individual sensitivity and the task matter. Guest et al. / ISSN

\n

Its trade-off is unusually important: an afternoon performance boost may undermine the night’s sleep. A randomized crossover study published in SLEEP found that a single 400-milligram dose could disrupt sleep even when taken 12 hours before bedtime. The study involved 23 men and should not be read as a universal cutoff. Nor does its lower-dose result guarantee that sensitive people can take caffeine near bedtime without consequences. Gardiner et al.

\n

Anxiety, palpitations and gastrointestinal discomfort can erase an advantage. Coffee, energy drinks, gels and pre-workouts can also contribute caffeine to the same day. More is not reliably better. For evening competition, preserving sleep may be the higher-value choice. Under WADA’s 2026 rules caffeine is monitored rather than prohibited; individual organizations can have their own requirements. Guest et al. / ISSN World Anti-Doping Agency

\n

Three targeted tools with narrower benefits

\n

Beta-alanine raises muscle carnosine, which helps buffer acidity during intense work. Its best case concerns sustained high-intensity efforts lasting roughly one to several minutes, rather than maximal strength or easy endurance exercise. It is a repeated-use strategy studied over weeks, not an instant effect signaled by a pre-workout tingle. Reviews find a small average benefit, more clearly in exercise-capacity tests than in competition-like performance tests. Tingling is a known side effect, not proof that it is working. Saunders et al. NIH Office of Dietary Supplements

\n

Dietary nitrate, often delivered as standardized beetroot juice, can improve some exercise-tolerance, muscular-endurance and power measures. A 2025 umbrella review found positive effects for several such outcomes, but no significant pooled benefit in time trials. Most of the included reviews had important methodological weaknesses. Consequently, “improves endurance” is too broad if it implies a reliable faster race. A generic beet powder also cannot be assumed to match a studied product with a measured nitrate content. Poon et al. NIH Office of Dietary Supplements

\n

Sodium bicarbonate can improve selected intense efforts and high-intensity intermittent running. Evidence does not support treating it as a general strength supplement or assuming it improves every repeated-sprint task. Its practical problem is substantial: nausea, diarrhea or abdominal pain can outweigh the benefit, and the sodium load matters for people with relevant medical conditions. This is a specialist, rehearsed sports-nutrition option rather than an experiment to begin on competition day. Grgic et al. NIH Office of Dietary Supplements

\n

What the advanced products have actually established

\n

Exogenous ketones change blood ketone concentrations and metabolism. Whether that makes athletes faster is another question. A July 2026 systematic review covering 26 controlled studies found heterogeneous results, including improvements, no effect and impaired performance. Recovery and training-overload findings remain interesting, but formulation, accompanying fuel and gastrointestinal tolerance complicate interpretation. Ketone drinks have not earned a place beside creatine as a reliably useful general performance supplement. Martí-Martí et al.

\n

Collagen has a plausible connective-tissue role and an emerging human evidence base. A March 2026 review identified eight randomized trials with 257 participants, of whom only 11 were women. Some tendon-size and mechanical-property measures improved alongside training, but additional muscle-strength benefits did not. A remodeled tendon is not the same endpoint as fewer injuries or a faster return to sport. Those claims need direct trials, and results cannot be assumed to transfer to older racquet-sport players. Buchalski et al.

\n

Tart cherry products may help recovery of selected strength measures after demanding exercise. A 2026 meta-analysis of 19 trials nevertheless found high variability, sensitivity to individual studies and no significant pooled effect on muscle soreness. The defensible claim is potential help with particular short-term recovery outcomes, not guaranteed soreness prevention or a larger long-term training adaptation. Daab et al.

\n

HMB illustrates why outcomes must remain separate. A young-adult resistance-training meta-analysis did not find meaningful added strength or fat-free-mass gains. A separate 2024 review of 11 small studies did find improved endurance-related outcomes. That mixed, context-dependent picture supports further research, not a universal muscle-building claim or extrapolation from clinical nutrition to healthy competitors. Jakubowski et al. Fernández-Landa et al.

\n

“Adaptogen” is a broad marketing category, not one standardized intervention. Ashwagandha has encouraging small studies, but an August 2026 resistance-training review found low or very low certainty: apparent strength advantages lost statistical significance under a more conservative small-sample analysis. Different extracts are not automatically interchangeable. Lee and Heo

\n

The safety side deserves equal billing. NIH’s NCCIH notes rare liver injury reports, thyroid and autoimmune concerns, and interactions with several medicines, including sedatives and thyroid treatment. Ashwagandha should be avoided during pregnancy and breastfeeding. “Natural” does not answer the questions of safety, effectiveness or product identity. NIH NCCIH

\n

Supplements and performance drugs are different categories

\n

SARMs, anabolic agents and unapproved peptide drugs are not the next tier of ordinary sports nutrition. The FDA warns that SARMs marketed as supplements are unapproved drugs and can cause serious liver, cardiovascular and hormonal harms. Online availability and “research use” labeling do not establish safety. US Food and Drug Administration

\n

WADA’s 2026 list prohibits anabolic agents and SARMs, and includes unapproved substances such as BPC-157 as well as specified peptide hormones and growth factors. This should not be confused with dietary collagen peptides, which are protein fragments. The exact compound and the applicable rules matter. Claims that a supplement is “WADA approved” are a warning sign: WADA does not approve supplement products. World Anti-Doping Agency US Anti-Doping Agency

\n

Quality control is part of the evidence

\n

A trial tests a particular ingredient, dose and formulation. A retail blend with a similar label may not reproduce it. Multi-ingredient stacks make it harder to know what helped, what caused a side effect and whether the combined product has been tested. Selecting a clearly labeled product with a defensible purpose is more informative than collecting more ingredients. Maughan et al. / IOC

\n

NSF Certified for Sport and Informed Sport offer independent testing programs aimed at reducing prohibited-substance risk. Informed Sport states that each certified batch is tested before release. Verify the exact product and, where available, batch in the certifier’s current database rather than trusting a logo or assuming an entire brand is certified. Certification does not demonstrate athletic effectiveness and cannot eliminate every contamination risk. NSF Informed Sport US Anti-Doping Agency

\n

What would change this assessment

\n

The most valuable next studies would enroll enough women, older athletes and actual competitors; preregister outcomes; use verified products; measure race or match performance rather than biomarkers alone; and report adverse events and long-term outcomes. For collagen, fewer injuries would be more persuasive than tendon dimensions. For ketones, independently replicated performance advantages over adequate conventional fueling would matter. For botanical extracts, reproducible benefits must survive conservative analyses and safety scrutiny.

\n

These priorities are an editorial interpretation of the gaps in the cited research. This article is a selective, source-checked synthesis, not a newly conducted systematic review. Study populations, commercial involvement, inconsistent protocols and short follow-up limit confidence. A statistical benefit does not guarantee a worthwhile personal benefit, and stacking separately promising products does not establish an additive effect. Maughan et al. / IOC Poon et al. Martí-Martí et al. Buchalski et al. Lee and Heo

\n

For most recreational athletes, including older pickleball players, the useful sequence is straightforward: identify the performance problem, address training and fueling, and consider one well-supported option only if its tested benefit matches the problem. A sports dietitian or clinician can help when health conditions, medications or competition rules enter the picture. In 2026, a small, well-matched intervention has a stronger case than a complicated supplement stack.

Sources & verification

Checked October 5, 2026. Follow the exact listing and configuration before buying. Prices exclude tax and shipping.

  1. Dietary Supplements for Exercise and Athletic PerformanceLiving fact sheet; accessed 2026-10-05 · Government evidence and safety overview; older cited studies mean newer reviews should also be consulted.
  2. Group A supplement frameworkCurrent page checked 2026-10-05 · Strong evidence in specific sporting situations; includes sports foods, creatine, caffeine, beta-alanine, nitrate and bicarbonate. This is not a universal recommendation.
  3. IOC consensus statement on dietary supplements and the high-performance athlete2018-03-14 · Risk-benefit framework; adequate nutrition first, situation-specific benefits and contamination risk.
  4. Protein supplementation and resistance-training gains2018 issue; online 2017-07-11 · Meta-analysis of 49 trials; additional protein supports training adaptations. Estimated total-intake breakpoint is a population estimate with wide uncertainty, not a prescribed minimum.
  5. Creatine plus resistance training and strength gains in adults under 502024 · Meta-analysis supports added strength; heavily male evidence base and uncertain sex-specific comparisons.
  6. Creatine plus resistance training in older adults2026-08-25 · Eleven RCTs in adults 60+: small strength benefit, g 0.31 (95% CI 0.18–0.45), moderate certainty; mass/function uncertain. Not directly generalizable to frailty.
  7. Creatine supplementation and kidney function2025-11-06 · Twenty-one-study review: modest creatinine increase, no significant GFR change. Does not establish universal safety in kidney disease.
  8. Creatine and cognitive function in adults2024; correction 2025-02-17 · RCT meta-analysis: memory signal with moderate certainty; most other domains low certainty. No proof of better sport decision-making. The 2025 correction distinguishes attention/processing-speed scores from timed outcomes; the original article was updated.
  9. Caffeine and exercise performance position stand2021-01-02 · Acute endurance and several neuromuscular benefits, variable individual response and adverse effects. Position statement is interpreted alongside independent trial evidence.
  10. Dose and timing effects of caffeine on subsequent sleepOnline 2024; SLEEP 2025 issue · Randomized crossover trial in 23 men: 400 mg affected sleep even 12 hours before bed; the lower-dose null finding is not universal safety clearance.
  11. Beta-alanine supplementation to improve exercise capacity and performance2017 issue; online 2016-10-18 · Meta-analysis of 40 studies, 1,461 participants; small overall effect and greater benefit in capacity than performance tests.
  12. Dietary nitrate and exercise performance umbrella review2025-03-14 · Twenty reviews, 180 unique studies, 2,672 participants. Some capacity/power gains; pooled time-trial effect nonsignificant. Most included reviews low or critically low quality.
  13. Sodium bicarbonate and exercise performance umbrella review2021-11-18 · Eight reviews; selected high-intensity outcomes improve, certainty varies. No significant pooled effect for general strength or repeated-sprint ability.
  14. Ketone supplementation in trained and physically active individuals2026-07-10 · Twenty-six controlled studies through December 1, 2025; heterogeneous positive, null and negative performance findings.
  15. Collagen supplementation and tendon-related outcomes2026-03-23 · Eight RCTs, 257 participants, 246 men and 11 women. Remodeling signals, no additive strength effect; injury prevention not established.
  16. Tart cherry juice and recovery from exercise-induced muscle damage2026-04-07 · Nineteen trials; selected functional recovery findings, substantial heterogeneity and very-low-to-moderate certainty. No pooled soreness benefit.
  17. Ashwagandha and resistance-training adaptations2026-08-27 · Three poolable RCTs, 161 participants; strength estimates lost significance under small-sample adjustment. Low/very-low certainty; no dependable fat-loss effect.
  18. Ashwagandha usefulness and safetyCurrent page checked 2026-10-05 · Rare liver injury, thyroid/autoimmune concerns, pregnancy avoidance and medication interactions; long-term safety unknown.
  19. HMB and resistance-training body composition and strength2020-05-23 · No meaningful added fat-free-mass or strength benefit in pooled young-adult training trials; conclusions do not cover every clinical population.
  20. 2026 Prohibited ListEffective 2026-01-01 · S0 includes BPC-157; S1 includes anabolic agents and SARMs; S2 includes prohibited peptide hormones/growth factors. Caffeine is monitored, not prohibited, under this list.
  21. Warning on bodybuilding products containing SARMs and steroid-like substancesCurrent page checked 2026-10-05 · SARMs marketed as supplements are unapproved drugs; warnings include serious liver, cardiovascular and hormonal harms.
  22. Certified for Sport programCurrent page checked 2026-10-05 · Independent product certification helps minimize prohibited-substance contamination risk; it is not efficacy certification.
  23. Certification frequently asked questionsCurrent page checked 2026-10-05 · Every certified batch is tested before release, with manufacturer review and continuing monitoring. Verify the actual product/batch.
  24. Third-party certification and supplement endorsementsCurrent page checked 2026-10-05 · Certification lowers, but does not eliminate, risk. Neither USADA nor WADA reviews, endorses or certifies supplement products.
  25. HMB and endurance performance in healthy populations2024-04 issue; online 2023 · Eleven trials, 279 participants: positive endurance/VO2max pooled effects. This outcome-specific signal should not be converted into a universal muscle-building claim.
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