Evidence-Based Supplements for the Enhancement of Athletic Performance.
Study Goal
The researchers aimed to evaluate the evidence-base for Beta-Alanine as a performance supplement, focusing on its safety, efficacy, and mechanisms of action.
Results Summary
The study classified Beta-Alanine as an established performance supplement, indicating strong evidence supporting its use for enhancing sports performance, with summarized mechanisms of action and common dosing protocols.
Population
Athletes at a training maturity and competition level where marginal gains determine success.
Effective Dosage
Not specified
Duration
Not specified
Interactions
None mentioned
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
caffeine | increase | sports performance | - | - | established for enhancing sports performance | #1 |
creatine | increase | sports performance | - | - | established for enhancing sports performance | #2 |
nitrate | increase | sports performance | - | - | established for enhancing sports performance | #3 |
beta-alanine | increase | sports performance | - | - | established for enhancing sports performance | #4 |
bicarbonate | increase | sports performance | - | - | established for enhancing sports performance | #5 |
citrate | no change | sports performance | - | - | equivocal for enhancing sports performance | #6 |
phosphate | no change | sports performance | - | - | equivocal for enhancing sports performance | #7 |
carnitine | no change | sports performance | - | - | equivocal for enhancing sports performance | #8 |
A strong foundation in physical conditioning and sport-specific experience, in addition to a bespoke and periodized training and nutrition program, are essential for athlete development. Once these underpinning factors are accounted for, and the athlete reaches a training maturity and competition level where marginal gains determine success, a role may exist for the use of evidence-based performance supplements. However, it is important that any decisions surrounding performance supplements are made in consideration of robust information that suggests the use of a product is safe, legal, and effective. The following review focuses on the current evidence-base for a number of common (and emerging) performance supplements used in sport. The supplements discussed here are separated into three categories based on the level of evidence supporting their use for enhancing sports performance: (1) established (caffeine, creatine, nitrate, beta-alanine, bicarbonate); (2) equivocal (citrate, phosphate, carnitine); and (3) developing. Within each section, the relevant performance type, the potential mechanisms of action, and the most common protocols used in the supplement dosing schedule are summarized.