FOOD & SUPPLEMENT BUNDLE
Foods and supplements claimed to help sports performance
73 of them, ranked by strength of evidence. 8 reach grade A or B.
At a glance
73 foods and supplements marketed for sports performance, each graded one by one against clinical trial evidence. Grade spread: A 2 · B 6 · C 36 · D 23 · F 3. 8 reach grade A or B.
The grade measures how strong the evidence is, not how good something is for you. Grade A means independent research groups replicated a reduction in real clinical events in humans; grade F means well-designed trials established there is no effect. See Methodology.
Claimed to help sports performance — strongest evidence first
Within a grade, higher scores come first; verdicts without a score sit at the bottom. Follow a name to see its trials, evidence, and limits.
| 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 | 70 | Carbohydrate-electrolyte sports drink | Improved performance and hydration during endurance exercise lasting at least one hour |
| 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 | 55 | PeakATP (oral adenosine triphosphate) | Improved strength and exercise performance |
| 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 | 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 | 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 | 49 | Glutamine (L-glutamine) | Gut, exercise recovery, and immunity |
| 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 | 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 | 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 | 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 | 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 | 30 | Highly branched cyclic dextrin | Superior endurance, recovery, and gastrointestinal comfort versus ordinary carbohydrates |
| 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 | 29 | Korean red ginseng extract (Panax ginseng; ginsenoside-containing health supplement) | Improve maximal oxygen uptake, endurance, and power in healthy adults |
| 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 | 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 | 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 | 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 |
| ? | 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 | About one to two teaspoons of prepared yellow table mustard | Immediate relief and shorter duration of exercise-associated muscle cramps |
Not swallowed — applied, inhaled, held in the mouth, worn, or performed on the body (6)
Same claims, but these are not taken by mouth: rubbed on the skin, breathed in, chewed or rinsed and spat out, worn on the body, or performed as a procedure such as acupuncture or cupping. A different route into the body, so they are listed separately.
| 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 |
| D | 36 | Menthol mouth rinse at 0.01% to 0.1%, swilled during exercise and expectorated | Improved endurance performance in hot environments |
| D | 29 | Ammonia inhalant (smelling salts, nonmedical arousal product) | Improved maximal strength, power, and explosive performance when inhaled immediately before exercise |
| 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 | Sports cupping therapy (negative-pressure cup massage; traditional procedure or device) | Reduced post-exercise muscle soreness and damage and enhanced performance and recovery |
What does have evidence for sports performance
Not foods or supplements: drugs and procedures graded A or B. Chamgap recommends nothing. It only shows where the evidence is strong. Any treatment decision belongs with your doctor.
| B | 72 | Wearing a standards-compliant motorcycle helmet at the time of a crash | Reduced head injury and fatal injury in crashes |
| 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 |
How to read this list
A grade of C or D does not mean "do not take it." It means the evidence is not yet strong enough to promise the effect. Equally, A or B does not mean it works for everyone.
Chamgap sells nothing and takes no advertising. See all Sports Performance verdicts.