Study note • PMID 40619880
Ergogenic effects of supplement combinations on endurance performance: a systematic review and meta-analysis of randomized controlled trials.
Worth trying if it fits your goal and context.
ELI5
In plain language
BACKGROUND: Supplements such as caffeine and sodium bicarbonate have been found to exert ergogenic effects on endurance performance. (expert consensus / guideline; elite athletes).
Results section: no clear change in Time-trial performance, Time to exhaustion under the tested conditions. Treat this as a signal, not a guarantee; confirm methods and context in the full paper.
Takeaways
What the abstract suggests
- • Study question: BACKGROUND: Supplements such as caffeine and sodium bicarbonate have been found to exert ergogenic effects on endurance performance.
- • Results section: no clear change in Time-trial performance, Time to exhaustion under the tested conditions.
- • Population: elite athletes.
- • Protocol cues (full paper): 30 minutes.
Protocol
Protocol (as reported)
- • Intervention/exposure: caffeine, bicarbonate.
- • Dose/time/duration cues found in the full paper: 30 minutes.
- • Outcomes: Time-trial performance, Time to exhaustion.
- • Replication note: abstracts often omit adherence and timing; confirm details before changing training or supplementation.
Fit
Who it helps, and who should skip it
Who it helps
- • Athletes similar to the study population (elite athletes) working on supplements.
- • Athletes who can measure Time-trial performance, Time to exhaustion with a repeatable workout or time-trial effort.
Who should skip
- • If you have symptoms or conditions that make the intervention risky, get professional guidance.
- • If you’re near race day and can’t safely test, defer the experiment.
Methods
What the study actually did
- • Design: expert consensus / guideline (randomized, single-blind, placebo-controlled, crossover).
- • Population: elite athletes.
- • Outcomes measured: Time-trial performance, Time to exhaustion.
- • Protocol cues (paper): 30 minutes.
- • Source: PubMed PMID 40619880 (2025) — Journal of the International Society of Sports Nutrition.
Full paper
What the full paper adds
- • Design features (paper): randomized, single-blind, placebo-controlled, crossover.
- • Participants (paper): elite athletes.
- • More protocol detail (paper): 30 minutes.
- • Results section: no clear change in Time-trial performance, Time to exhaustion under the tested conditions.
Results excerpt
What the abstract reports
“The results showed no significant differences for either the isolated (CAF/PLA [CAF+SB studies]: SMD = 0.30, 95% CI [-0.12, 0.73], p = 0.16; SB/PLA: SMD = 0.31, 95% CI [-0.18, 0.80], p = 0.22; CAF/PLA [CAF+BJ studies]: SMD = 0.28, 95% CI [-0.08,…”
Note: excerpts are short; for full context, read the paper.
Limits
Limitations & bias
- • Abstract-only summaries can miss critical details (population, protocol, adherence, and context).
- • Reviews and consensus statements mix protocols and populations; recommendations may not match your exact constraints.
- • If your context differs (elite vs recreational; cycling vs running), adjust expectations and be conservative.
- • This is performance information, not medical advice.
Coaching beta
Get a plan that adapts to your life.
Join the 26weeks.ai TestFlight beta for adaptive coaching, recovery-aware adjustments, and race-week reminders.
Keep going
Performance Science Lab
Research-backed protocols and evidence grades for endurance performance — built for athletes.
Supplements performance research
Supplements are optional. Only a few reliably move the needle, and context matters.
Caffeine for endurance performance: a practical protocol
Evidence-informed protocol: Caffeine for endurance performance: a practical protocol. Practical steps, who it helps, and what to watch out for.
Time-trial performance research for endurance athletes
Practical performance outcome used in many studies: closer to racing than lab-only metrics.
Time to exhaustion research for endurance athletes
A lab outcome that can still guide training: it often tracks fatigue resistance.