A new systematic review and network meta-analysis of 35 randomized controlled trials (991 athletes) reveals that not all popular supplements deliver on their performance promises. Researchers compared protein, creatine, β-alanine, HMB, caffeine, vitamin D, and others to evaluate their impact on strength, speed, and power.
The findings highlight protein as the most effective option for building muscular strength, while β-alanine and creatine both enhanced jump performance—with β-alanine holding a slight edge. Creatine stood out for improving sprint speed, but neither it nor any other supplement produced meaningful gains in lean body mass.
Source: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1636970/full
