Supplements
Fitness and nutrition articles on Supplements, summarized from trusted, evidence-based sources: PubMed, Examine.com, ACSM, Mayo Clinic, Harvard Health, WHO.
Roughly 25-40g of protein per meal hits the leucine threshold for maximal muscle protein synthesis, and spreading it across 3-4 meals may boost results further.
Heavy training can lower zinc status and blunt immune defenses — what the evidence says about dosing, timing, and safe upper limits for athletes.
A 12-week RCT in older men found pre-sleep or post-exercise protein added no extra muscle or strength gains beyond resistance training alone.
A 20-year, 600-study review traces beta-alanine from sports performance to tactical and older-adult cognitive research, with new dosing data.
New review examines creatine's effect on brain function, cognitive performance under stress, and early clinical signals in Alzheimer's, depression, and TBI.
Betaine is a popular pre-workout ingredient — but does the evidence actually support it for strength, power, or endurance?
Tongkat Ali is marketed as a testosterone booster — but does it help resistance-trained men build strength? Here's what the trials show.
A 2024 IJSNEM debate re-examines whether even protein distribution beats fewer, larger meals, plus what the leucine threshold means for dosing.
What the science says about sodium bicarbonate dosing, timing, and GI side effects for buffering fatigue in intense exercise.
A systematic review of 9 studies (197 resistance-trained men) finds 4-6.4g/day of beta-alanine, split into ~0.8g doses over 5-8 weeks, drives the clearest strength and power gains.
A 28-day RCT (n=24) found 79.2% of participants had GI symptoms on creatine monohydrate, with the 20g/day loading protocol trending higher than 5g/day.
Taurine is cheap and popular in pre-workouts and energy drinks — here's what recent meta-analyses say about dose, timing and who it actually helps.
A 2026 review of 33 studies confirms when beetroot juice helps endurance and power — and why elite athletes may see less benefit.
A 2024 meta-analysis of 26 trials shows Rhodiola rosea may boost VO2max, delay fatigue, and improve endurance performance.
EAA vs BCAA for muscle growth: why all 9 essential amino acids beat BCAA alone for protein synthesis.
ISSN's position stand on creatine: loading vs. no-loading protocols, safe dosing, and evidence on kidney, hair loss, and cramping myths.
How beta-alanine raises muscle carnosine to buffer acid and boost 1-4 minute high-intensity performance.
The ISSN position stand shows sodium bicarbonate loading is well-evidenced for efforts lasting 30 seconds to 12 minutes — but GI side effects are common.
A 2025 JISSN review shows women may benefit most from creatine — from menstruation through pregnancy to menopause — with specific dosing guidance.
A 2026 meta-analysis finds muscle protein synthesis differs very little between plant and animal protein — the key is hitting the leucine threshold.
Isolate or concentrate: composition, digestibility, and absorption speed compared, based on recent scientific data on muscle recovery.
New 2026 research shows creatine may protect cognitive performance during sleep deprivation by supporting brain energy metabolism.
New trial data shows 10-15g of collagen plus vitamin C before training can strengthen tendons, but it won't boost your strength numbers.
Vegan and vegetarian athletes face real B12 deficiency risk. Learn the signs, food sources, and evidence-based supplementation guidance.
Magnesium is hyped for cramps and sleep, but Cochrane evidence is thin—here's who actually needs it.
A 2025 meta-analysis finds post-workout protein timing barely affects strength or muscle mass — total daily intake is what counts.
A March 2026 meta-analysis found HMB adds little for trained older adults, but may still help during calorie deficits, injury, or inactivity.
Citrulline malate may support muscular endurance and blood flow during training. Learn the evidence, mechanism, and typical 6-8g dosage.
Creatine loading and daily low-dose supplementation both fully saturate muscle stores — the only real difference is how fast you get there.
Vitamin D3 mainly boosts strength and power in athletes who start out deficient, not those already vitamin D-replete.
The ISSN position stand outlines evidence-based caffeine doses and timing for endurance, strength and power performance.
Casein before bed boosts overnight muscle protein synthesis, but new research shows it may not translate into next-day strength gains for trained lifters.
A new 2026 randomized trial finds a single high dose of creatine improves cognitive performance by ~12% during 21 hours of sleep deprivation.
New 2026 research and a landmark JISSN trial show 300-600mg/day of standardized ashwagandha extract may stabilize cortisol, speed recovery, and support strength gains in athletes — here's what the evidence actually shows, including dosing and safety caveats.
Hydrolyzed collagen (~15 g) plus vitamin C, taken 30-60 min before training, may modestly boost tendon stiffness and remodeling when paired with loading exercise, per a 2026 systematic review.
Magnesium supports muscle and energy, but evidence on cramps and performance is mixed. Recommended dose: 300-400mg/day.
4-6g/day beta-alanine for 2-4+ weeks boosts muscle carnosine and buffers acidosis in 1-4 minute high-intensity efforts.
The official 2026 ISSN Position Stand on antioxidant supplementation and athletic performance.
Vitamin D supports bone, muscle, and immune health for athletes — an evidence-based overview from Examine.com, with guidance on testing before supplementing.
L-Carnitine is marketed as a fat burner, but 101 trials and 18 meta-analyses show far more modest effects than the ads suggest.
The ISSN protein position stand: daily targets, per-meal doses, timing and quality for building muscle.
Does creatine timing matter? An evidence-based look at when to take creatine, dosing, and why total daily intake beats precise timing.