Health topic
Fitness & Sports Performance
Supplement and nutrition reviews written for people who train — what the clinical data actually supports for performance, strength, recovery and endurance, and which products the fitness industry tends to overhype.
What actually moves the needle — and what doesn't
The sports-supplement aisle is enormous, but the list of products with genuinely convincing human evidence is short. Creatine, caffeine and a handful of others have been studied for decades; most of the rest ride on plausible mechanisms, marketing and a few small trials.
Performance is also context-dependent. A supplement that helps a strength athlete grind out one more rep under fatigue may do nothing for a runner's aerobic ceiling. Every review here is explicit about who a given supplement realistically helps, and under which training demands — rather than promising blanket gains.
We separate the well-established from the speculative, give practical doses and timing, and flag the safety and product-quality issues — third-party testing, banned-substance risk — that matter most to people who compete.
Browse the fitness library
Every review is evidence-graded. Jump in by focus, or refine by supplement type, goal, evidence strength and common concerns.
Fitness & performance articles
Reviews and guides on supplements and nutrition for training.
Creatine for HYROX: Benefits, Limits and Trade-Offs
Creatine for HYROX may help station strength and repeated hard efforts, but not VO₂ max. It explains who it suits, when body mass matters, and how to test it.
Creatine for Running: VO2 Max, Endurance, and Pace
Creatine for running is unlikely to raise VO2 max or endurance. Learn where it may still help, what water-weight gain means, and which runners should care.
Creatine for Women: What the Research Says About Strength, Brain Health, and Healthy Aging
Evidence-based guide to creatine for women, covering strength, cognition, healthy aging, dosage, safety, side effects, and common misconceptions.
Electrolytes for Athletes: When They Help
Electrolytes for athletes can help in heat, heavy sweat and long sessions. Learn which ingredients matter and when water is enough.
Evidence reviews are on the way
We're building this section carefully — each guide goes through the same evidence-grading and safety review as the rest of Supplete. New articles will appear here as they're published.
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