©2019 by MerlinaRodas.

  • Daniel and Merlina

Supplement Series - Part 1: Intro

Updated: Feb 24, 2019

If ingesting money increased performance, I’d say eat your heart out. However, even in this theoretical world, spending money on supplements is not the same thing as eating money and therefore will receive no support, unless it can support itself, with roots made of steel data. This post is an introduction and primer to a supplement series that will delve into each individual supplement that has good scientific backing in the context of sports performance (although the blog posts won’t necessarily only focus on sports performance). It was chosen as our first series because there is a ton of misinformation out there in the supplement world; there are not that many supplements that are truly supported by good data.

The International Olympic Committee recently reviewed the evidence and here is the short list of ergogenic supplements with enough high-quality evidence to support their use:

  • Creatine

  • Caffeine

  • Beta Alanine

  • Nitrates/Beetroot Juice

  • Sodium Bicarbonate

Protein and carbohydrate also have performance enhancing benefits but will be covered separately because they will likely have their own mini-series.

Below, you'll find a chart with information about each supplement. Stay tuned for upcoming posts with more details on each one!

Resources: 1. https://bjsm.bmj.com/content/52/7/439 (Can’t recommend this resource enough)

2. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z#Sec18

3. https://link.springer.com/article/10.1007%2Fs40279-015-0397-5

4. https://www.ncbi.nlm.nih.gov/pubmed/12701815?dopt=Abstract

5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501114/

6. https://link.springer.com/article/10.1007/s40279-014-0149-y#Sec2

7. https://bjsm.bmj.com/content/51/8/658

8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839013/

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5295087/