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Supplements performance research

Supplements are optional. Only a few reliably move the needle, and context matters.

Last updated/Feb 12, 2026, 10:18 PM

Performance Science Lab

Supplements lab

Supplements are optional. Only a few reliably move the needle, and context matters.

Start here

  • • Food and sleep first — then the few evidence-backed supplements (e.g., caffeine) with a protocol.
  • • Avoid anything banned/unsafe; this lab excludes red-line topics.
  • • Test in training, never first on race day.
Browse all studies in supplements

Best topic pages

Defaults you can actually run for 2–4 weeks.

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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.

Outcomes this affects

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Time to exhaustion

A lab outcome that can still guide training: it often tracks fatigue resistance.

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Time-trial performance

Practical performance outcome used in many studies: closer to racing than lab-only metrics.

Study library (reference)

Individual studies for deeper reading.

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Effects of Caffeine Intake on Endurance Running Performance and Time to Exhaustion: A Systematic Review and Meta-Analysis.

PMID 36615805 (2022): caffeine — Time-trial performance, Time to exhaustion (study note for endurance athletes).

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Caffeine Increases Exercise Performance, Maximal Oxygen Uptake, and Oxygen Deficit in Elite Male Endurance Athletes.

PMID 34033621 (2021): caffeine — Time-trial performance, Time to exhaustion (study note for endurance athletes).

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Caffeine, CYP1A2 Genotype, and Endurance Performance in Athletes.

PMID 29509641 (2018): caffeine — Time-trial performance, Time to exhaustion (study note for endurance athletes).

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Caffeine, but not paracetamol (acetaminophen), enhances muscular endurance, strength, and power.

PMID 39246027 (2024): caffeine — Time-trial performance, Time to exhaustion (study note for endurance athletes).

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Caffeine Supplementation Improves Anaerobic Performance and Neuromuscular Efficiency and Fatigue in Olympic-Level Boxers.

PMID 31492050 (2019): caffeine — Time-trial performance, Time to exhaustion (study note for endurance athletes).

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Effects of caffeine chewing gum supplementation on exercise performance: A systematic review and meta-analysis.

PMID 35239468 (2023): caffeine — Time-trial performance (study note for endurance athletes).

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Repeated low-dose caffeine ingestion during a night of total sleep deprivation improves endurance performance and cognitive function in young recreational runners: A randomized, double-blind, placebo-controlled study.

PMID 35791877 (2022): caffeine — Time-trial performance, Time to exhaustion (study note for endurance athletes).

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Effects of Creatine and Caffeine Supplementation During Resistance Training on Body Composition, Strength, Endurance, Rating of Perceived Exertion and Fatigue in Trained Young Adults.

PMID 33759701 (2022): caffeine, creatine — Time-trial performance, Time to exhaustion (study note for endurance athletes).

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Nutritional Ergogenic Aids in Cycling: A Systematic Review.

PMID 38892701 (2024): caffeine, nitrate — Time-trial performance, Time to exhaustion (study note for endurance athletes).

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Effects of Caffeine-Taurine Co-Ingestion on Endurance Cycling Performance in High Temperature and Humidity Environments.

PMID 38406865 (2024): caffeine — Time-trial performance, Time to exhaustion (study note for endurance athletes).

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The Effect of Acute Pre-Workout Supplement Ingestion on Basketball-Specific Performance of Well-Trained Athletes.

PMID 37242187 (2023): caffeine, beta-alanine — Time-trial performance, Time to exhaustion (study note for endurance athletes).

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Acute Co-Ingestion of Caffeine and Sodium Bicarbonate on Muscular Endurance Performance.

PMID 39771003 (2024): caffeine, bicarbonate — Time-trial performance, Time to exhaustion (study note for endurance athletes).

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Performance Science Lab

Research-backed protocols and evidence grades for endurance performance — built for athletes.

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.

Effects of Caffeine Intake on Endurance Running Perfo… (PMID 36615805)

PMID 36615805 (2022): caffeine — Time-trial performance, Time to exhaustion (study note for endurance athletes).

Caffeine Increases Exercise Performance, Maximal Oxyg… (PMID 34033621)

PMID 34033621 (2021): caffeine — Time-trial performance, Time to exhaustion (study note for endurance athletes).

Caffeine, CYP1A2 Genotype, and Endurance Performance… (PMID 29509641)

PMID 29509641 (2018): caffeine — Time-trial performance, Time to exhaustion (study note for endurance athletes).

Caffeine, but not paracetamol (acetaminophen), enhanc… (PMID 39246027)

PMID 39246027 (2024): caffeine — Time-trial performance, Time to exhaustion (study note for endurance athletes).