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Evidence Lab
Browse published supplement ingredient summaries. Drafts, internal review notes and product-quality records remain private to coach-only tools.
Strong
Beta-alanine is a chronic-loading performance supplement that raises muscle carnosine and may support high-intensity work lasting roughly one to several minutes. It is not an acute pre-workout stimulant, and tingling is common but can often be reduced by divided doses.
Strong
Caffeine can acutely improve alertness, attention and several exercise-performance outcomes, especially endurance and high-intensity efforts. Benefits depend on dose, timing, tolerance, sleep impact and individual response.
Emerging / Mixed
Citrulline malate is a nitric-oxide-pathway supplement with mixed evidence for exercise performance. Acute studies sometimes show small improvements in repetitions or fatigue resistance, but formulation quality and malate ratio uncertainty make claims less settled than stronger Group A supplements.
Strong
Creatine monohydrate is a well-studied supplement that can improve repeated high-intensity exercise and support strength gains from resistance training. Benefits vary, endurance effects are limited, and product quality and individual health context still matter.
Emerging / Mixed
L-theanine is a tea-derived amino acid with emerging evidence for calm focus and selected cognition or stress-related outcomes. The strongest practical use is often in combination with caffeine rather than as a standalone sports-performance supplement.
Strong
Sodium bicarbonate is an extracellular buffering supplement with evidence for selected high-intensity exercise tasks, but gastrointestinal tolerance, sodium load and medical context determine whether it is practical.