In my office, I meet the young adult trying to build muscle and the older patient trying to preserve it. Both often ask the same question: “Doctor, are sports supplements good or bad?” My answer rarely fits inside one word, because a supplement is not good simply because it is popular.
The essentials in 5 lines
- Only a small group of supplements has consistent evidence for specific athletic goals.
- Creatine, caffeine, buffering agents, and dietary nitrate have the strongest performance data.
- Protein powder can be convenient, but it does not replace a complete diet.
- Dose, timing, medications, health conditions, and product quality matter.
- Today, list everything you take and write down the purpose of each product.
Why does this conversation matter?
Supplement use is common among competitive athletes, gym members, military personnel, and active adults. Reported prevalence varies widely across populations. In many athletic groups, more than half use at least one product.
Popularity, however, does not prove effectiveness. It also does not guarantee purity or safety. Many formulas combine useful ingredients with ineffective or poorly disclosed substances.
Muscle and performance do not come from a container. They develop through consistent training, adequate food, restorative sleep, stress management, and recovery.
A well-selected supplement may support that foundation. It cannot replace it.
What is a sports supplement?
A sports supplement is a product used to complement nutrition or support recovery, adaptation, or performance. It may contain protein, amino acids, caffeine, creatine, minerals, plant extracts, or other compounds.
Different products serve different purposes. A supplement designed for repeated sprints may offer little during a long, steady walk.
The International Olympic Committee identifies only a limited group with good performance evidence. These include creatine, caffeine, sodium bicarbonate, beta-alanine, and dietary nitrate.
That does not mean everyone needs them. It means they may provide a meaningful benefit under specific conditions.
Five principles to remember
First, no supplement corrects chronic underfueling, inadequate protein, poor sleep, or ineffective training.
Second, the average benefit is usually modest. Small gains may matter in competitive sports. For most people, daily habits deliver a larger return.
Third, the effective dose is not necessarily the highest dose. Taking more often increases side effects without improving performance.
Fourth, individual responses vary. Genetics, age, sex, habitual intake, health, and medications can change the outcome.
Fifth, labels may not tell the whole story. Contamination with stimulants, banned substances, or heavy metals remains a genuine concern.
What does each supplement do?
Creatine: rapid energy for intense effort
Creatine increases muscular creatine and phosphocreatine stores. These stores help rapidly regenerate adenosine triphosphate, or ATP. ATP supplies immediate energy during intense muscle contraction.
Supplementation can increase these stores by roughly 20% to 40%. This may allow a little more high-intensity work before rapid energy becomes limiting.
When combined with resistance training, that extra work can support strength, power, and lean mass. The strongest effects appear during lifting, jumping, sprinting, and repeated intense efforts.
Creatine does not consistently improve prolonged endurance in trained athletes. It may still help during surges, finishing sprints, or repeated accelerations.
Caffeine: greater alertness and lower perceived effort
Caffeine primarily blocks adenosine receptors in the brain. Adenosine contributes to fatigue and sleepiness. Blocking it can increase alertness and reduce perceived exertion.
Caffeine may also improve motor-unit recruitment and muscle contraction. Benefits have been reported for endurance, strength, power, speed, and repeated efforts.
Aerobic endurance has the most consistent evidence. Time-trial performance may improve by approximately 2% to 3%.
Responses vary considerably. Some people perform better, while others develop anxiety, rapid heartbeat, stomach discomfort, or insomnia.
Protein: building material for muscle repair
Protein supplies amino acids, including leucine. These nutrients activate cellular signals involved in building new muscle protein.
Exercise and protein work together. Muscle remains more responsive to dietary protein for at least 24 hours after training.
A shake can be a convenient way to meet daily needs. It is not inherently more anabolic than an appropriate serving of complete food.
When total protein and energy are already adequate, adding more powder may provide little. Isolated amino-acid products, including BCAAs, have less consistent evidence than complete protein.
Sodium bicarbonate: buffering outside the muscle
Very intense exercise produces changes associated with a falling pH. These changes contribute to burning sensations and a reduced ability to maintain effort.
Sodium bicarbonate increases the blood’s buffering capacity. This helps move hydrogen ions away from working muscle.
Its best use appears in intense activities lasting approximately 30 seconds to 10 minutes. The average effect is small but may matter in specialized competition.
Digestive distress is the major limitation. Nausea, diarrhea, bloating, and cramping can occur.
Beta-alanine: buffering inside the muscle
Beta-alanine helps the muscle produce carnosine. Carnosine buffers acidity changes inside muscle fibers.
It does not work as a single pre-workout dose. It must accumulate over several weeks.
Evidence is most favorable for intense activity lasting longer than 60 seconds. Benefits have been reported in cycling, rowing, swimming, and some combat sports.
The typical side effect is temporary tingling. It is considered benign but can feel uncomfortable.
Dietary nitrate: efficiency, blood flow, and nitric oxide
Dietary nitrate is converted to nitrite and then nitric oxide. Oral bacteria play an essential role in this pathway.
Nitric oxide may improve blood flow, muscle efficiency, and contractile function. It may also reduce oxygen cost during submaximal exercise.
The effect appears most relevant for activities lasting roughly two to ten minutes. Beetroot juice has generally performed better than isolated nitrate salts.
Antiseptic mouthwash can weaken the response. It removes some of the bacteria required for nitrate conversion.
Table 1. Evidence, dose, and timing
| Supplement | Potential use | Studied dose | Practical timing | Key point |
|---|---|---|---|---|
| Creatine monohydrate | Strength, power, lean mass, repeated efforts | Loading: 20 g/day or 0.3 g/kg/day for 5–7 days. Maintenance: 3–5 g/day | Take daily | A loading phase is optional |
| Caffeine | Endurance, alertness, strength, power, speed | 3–6 mg/kg. Some respond to 1.5–2 mg/kg | Capsules: 30–60 minutes before. Gum or gels: as little as 10 minutes before | Around 3 mg/kg often provides a useful balance |
| Protein | Recovery and muscle adaptation | 1.4–2.0 g/kg/day. During calorie restriction: 2.3–3.1 g/kg/day | 0.25–0.3 g/kg per meal every 3–4 hours | Most servings provide 20–40 g of complete protein |
| Sodium bicarbonate | Intense efforts lasting 30 seconds to 10 minutes | 0.3 g/kg. Approximate minimum: 0.2 g/kg | 60–180 minutes before | Test during training first |
| Beta-alanine | Sustained high-intensity efforts | 3–6.4 g/day for at least four weeks | Divide into 0.8–1.6 g servings | Accumulation matters more than workout timing |
| Dietary nitrate | Efficiency, muscular endurance, selected 2–10 minute efforts | Acute: 5–14.9 mmol. Common protocol: 6–8 mmol | At least 150 minutes before | Multi-day protocols often last 3–7 days |
These doses describe research protocols. They are not automatic recommendations for every person.
How do you choose the right tool?
For strength or muscle gain
Start with progressive resistance training. Then confirm that you are eating enough energy and protein.
Creatine monohydrate is usually the best-supported supplement. A daily dose of 3–5 grams works for many people.
Protein powder is useful when food does not meet your needs. It is convenient, not mandatory.
Try to distribute complete protein across three or four meals. A protein-rich breakfast may help create a more balanced daily pattern.
For endurance
Caffeine may improve performance and reduce perceived effort. Begin with a low dose and monitor sleep, heart rate, digestion, and anxiety.
Dietary nitrate may provide a modest advantage in selected events. Responses can be smaller in highly trained athletes.
Creatine does not consistently improve steady endurance. It may help when the sport includes sprints, surges, or explosive finishes.
For high-intensity sports
Sodium bicarbonate and beta-alanine are most relevant to repeated or sustained high-intensity work. Their buffering actions are complementary.
Beta-alanine requires several weeks. Bicarbonate can be used before a specific workout or competition.
Some studies support combining them. Others do not show a clear additional benefit.
Table 2. Side effects and precautions
| Supplement | Common effects | Who needs additional caution? | When to stop and seek advice |
|---|---|---|---|
| Creatine | Initial water gain, bloating, diarrhea | Kidney disease, diabetes, hypertension, reduced filtration | Unexpected swelling, urinary changes, or abnormal renal testing |
| Caffeine | Insomnia, anxiety, rapid heartbeat, headache, stomach symptoms | Arrhythmias, coronary disease, pregnancy, adolescents, stimulant use | Persistent palpitations, chest pain, dizziness, severe anxiety |
| Protein | Bloating, intolerance, displacement of other foods | Kidney disease or intake above 3 g/kg/day | Renal changes or persistent digestive symptoms |
| Sodium bicarbonate | Nausea, vomiting, diarrhea, bloating, cramping | Hypertension, heart failure, sodium restriction, alkalosis | Persistent vomiting, weakness, confusion, worsening blood pressure |
| Beta-alanine | Tingling of the face, neck, or hands | People who find paresthesia difficult to tolerate | Unexpected symptoms beyond temporary tingling |
| Dietary nitrate | Red urine or stool and mild stomach symptoms | Low blood pressure, kidney disease with potassium concerns, certain medications | Fainting, significant dizziness, persistent hypotension |
Creatine and kidney tests
Creatine can cause a small rise in serum creatinine. The supplied analyses report average increases of approximately 0.07–0.13 mg/dL.
This does not necessarily indicate kidney injury. Creatinine is also produced through normal creatine metabolism.
Tell your clinician that you use creatine. That information helps prevent misinterpretation.
Healthy users generally do not need frequent testing solely because of standard-dose creatine. People with diabetes, hypertension, or kidney disease need individualized assessment.
Caffeine should not steal your sleep
A better workout does not always compensate for a poor night. Sleep supports recovery, metabolism, emotional health, and future performance.
Doses above 6 mg/kg clearly increase adverse effects. Doses above 9 mg/kg do not appear to add performance benefits.
Avoid pure powdered caffeine. A small measuring error can produce a dangerous dose.
During pregnancy and breastfeeding, the provided limit is 200 milligrams daily. Count coffee, tea, energy drinks, gels, and supplements together.
Understand the sodium load
A bicarbonate dose of 0.3 g/kg is substantial. A 70-kilogram person would take approximately 21 grams.
Each gram contains about 0.27 grams of sodium. That protocol would provide roughly 5.7 grams of sodium.
This is not a casual home experiment. It is particularly unsuitable for uncontrolled hypertension, heart failure, or sodium restriction.
Supplement combinations
Creatine and caffeine
Acute caffeine used after creatine loading does not appear to erase creatine’s effect. Greater uncertainty surrounds daily caffeine during the loading phase.
Some studies suggest possible interference or more stomach symptoms. Others do not identify a meaningful interaction.
A practical option is to take creatine daily. Reserve caffeine for key workouts or competitions.
You do not need to eliminate coffee simply because you use creatine. Avoid introducing high-dose combinations immediately before an event.
Beta-alanine and sodium bicarbonate
This combination has a reasonable physiological basis. One supports buffering inside muscle, while the other acts outside muscle.
Some studies report additional benefit. Others suggest bicarbonate produces most of the effect.
Test each product separately first. This makes it easier to identify both benefit and intolerance.
Caffeine and sodium bicarbonate
The combination has not consistently outperformed caffeine alone. It may also increase gastrointestinal symptoms.
More supplements do not always create more performance. They often create more variables.
Table 3. Adjustments for different populations
| Population | Practical considerations |
|---|---|
| Active women | Sex-specific evidence remains limited. Proposed protein targets include 0.32–0.38 g/kg per meal and 1.4–2.2 g/kg/day. Common creatine dosing is 3–5 g/day |
| Perimenopausal and postmenopausal women | Creatine combined with resistance training may support strength and lean mass. Recent evidence favors at least 5 g/day with training |
| Older adults | The strongest strategy combines resistance training, adequate food, protein, and creatine |
| Adolescents | Prioritize food, training, sleep, calcium, vitamin D, and iron. Supplements require professional review |
| People with kidney disease | Do not begin creatine, very-high-protein diets, or concentrated products without medical guidance |
| Drug-tested athletes | Use third-party certified products and retain batch information |
| People taking medications | Review caffeine, bicarbonate, nitrate, and herbal blends with a physician or pharmacist |
How should supplements be periodized?
Creatine: continuous use
Creatine does not need to be cycled. A daily maintenance dose can continue while there is a clear goal and good tolerance.
Loading accelerates saturation but is optional. A lower daily dose reaches a similar endpoint more gradually.
Athletes in weight-sensitive sports should consider initial water gain. During loading, body weight may rise by approximately 1%.
Caffeine: use it strategically
Daily use may reduce part of the response over time. Some athletes reserve caffeine for demanding sessions and important events.
A proposed strategy is to reduce habitual caffeine for 7–14 days before a priority competition. This approach does not work equally well for everyone.
Withdrawal, headaches, routines, and sleep must be considered. Avoid major last-minute changes.
Beta-alanine: begin early
Start at least four weeks before the period where you want the benefit. Some protocols continue for up to twelve weeks.
You do not need to take it immediately before training. Divided doses reduce tingling.
Bicarbonate and nitrate: rehearse the protocol
Both can be used acutely. Multi-day approaches also exist.
Competition should never be the first trial. Practice the dose, food, timing, and product during a similar training session.
How do you choose a safer product?
Look for a short, transparent ingredient list. Avoid blends that hide individual doses behind terms such as “proprietary formula.”
Prefer products tested by independent organizations. The supplied material identifies NSF Certified for Sport, Informed Sport, and USP.
Certification does not prove that you need the supplement. It also does not guarantee better performance.
It does reduce some contamination, substitution, and labeling risks. This is especially important for drug-tested athletes.
Be skeptical of rapid fat-loss, hormone-boosting, or body-transformation claims. Extreme advertising often accompanies weak evidence or higher-risk ingredients.
Medications and supplements
Caffeine can intensify stimulants and reduce the effect of sedatives. It may also affect lithium, theophylline, and clozapine levels.
Sodium bicarbonate may change medication absorption or elimination. It alters acidity in the stomach and urine.
Dietary nitrate can lower blood pressure. Do not combine concentrated nitrate products casually with vasodilators, including phosphodiesterase-5 inhibitors.
Herbal blends add further complexity. Garlic, valerian, kava, ginkgo, and St. John’s wort are among the products associated with important interactions.
Tell your healthcare professional about every product you use. Include powders, energy drinks, gummies, herbal products, and pre-workout formulas.
Your practical plan for today
Write down every supplement you take. Include the brand, dose, frequency, and reason.
Define your actual goal. Is it strength, muscle, endurance, recovery, or convenience?
Check your foundation first. Review food intake, training quality, sleep, stress, and recovery.
Introduce only one intervention. Begin with the lowest reasonable dose and record performance, sleep, digestion, heart rate, and mood.
Do not debut a new stack before competition. Do not change your diet, training, and four supplements at the same time.
Review the outcome after an appropriate trial. When no clear benefit exists, continuing may not make sense.
What could change if you stopped chasing every new product?
You might spend less and train with more purpose. You may sleep better, eat more consistently, and understand your own response.
You may also discover that one simple supplement has a legitimate place. Creatine, convenient protein, or carefully dosed caffeine can support specific goals.
The difference is choosing with purpose. Do not choose from fear, social pressure, or promises of rapid transformation.
At Dr. Dándote Salud, we believe well-being is built one day at a time. Choose health. Choose life.
Your question of the month
Which supplement are you currently using, and what measurable change have you noticed?
Quick poll
Do you review your supplements with a physician or registered dietitian?
- Always
- Sometimes
- Never
- I did not know I should
Evidence-Based Protocols for Muscle Preservation and Gain in Active Individuals
The most common evidence-based protocols for muscle preservation and gain in active individuals center on three pillars: resistance training (≥10 sets/muscle group/week), protein intake ≥1.6 g/kg/day distributed across 3–4 meals, and adequate sleep (7–9 h/night), supported by select supplements with Level A evidence.
Protocol 1: Resistance Training
The ACSM 2026 Position Stand (137 systematic reviews, >30,000 participants) identifies weekly volume as the single most important modifiable variable for hypertrophy.
– Volume: ≥10 sets per muscle group per week; benefits continue up to ~20 sets/week with diminishing returns beyond that.
– Frequency: ≥2 sessions per muscle group per week. When total volume is equated, higher frequencies are not superior but allow better distribution of training quality.
– Load: Any load from 30–100% 1RM promotes comparable hypertrophy when training is performed near failure (0–2 repetitions in reserve). For maximal strength, loads ≥80% 1RM are superior.
– Progression: Progressive overload (increasing load, volume, or both over time) is the fundamental driver of continued adaptation.
A Bayesian network meta-analysis (178 studies, n=5,097) confirmed that higher-load, multiset, twice-weekly trainingwas the highest-ranked prescription for hypertrophy.
Protocol 2: Protein Optimization
Meta-analytic data demonstrate that protein intake ≥1.6 g/kg/day maximizes resistance training–induced gains in lean mass, with a practical range of 1.6–2.2 g/kg/day for trained individuals.
Key distribution strategies:
– Per-meal dose: 0.25–0.5 g/kg (~20–40 g) of high-quality protein per meal, consumed every 3–5 hours across 3–4 meals/day.
– Post-exercise: 0.25–0.3 g/kg within 0–2 hours after training to optimize muscle protein synthesis (MPS).
– Pre-sleep: 30–45 g of protein ~30 min before bed increases both myofibrillar and mitochondrial protein synthesis overnight. A 12-week RCT showed that pre-sleep protein (27.5 g protein + 15 g carbohydrate) produced significantly greater quadriceps cross-sectional area (+8.4 vs +4.8 cm²) and strength gains compared to placebo.
– Leucine content: Each protein dose should provide adequate leucine (~2–3 g) to maximally stimulate mTORC1 signaling. Animal-derived proteins (whey, casein, eggs) are superior in leucine content and digestibility.
– During caloric restriction: Increase to 2.0–3.1 g/kg/day to preserve lean mass.
Protocol 3: Energy and Carbohydrate Management
– Caloric surplus: A moderate surplus of +200–500 kcal/day supports lean mass gain while limiting excess fat accumulation.
– Carbohydrates: 3–6 g/kg/day to sustain training performance and glycogen repletion. Inadequate energy intake results in muscle loss, fatigue, and impaired recovery.
– Fat: 20–35% of total energy intake; intakes ≤20% do not benefit performance.
Protocol 4: Evidence-Based Supplementation
| Supplement | Protocol | Expected Benefit | Evidence Level |
|---|---|---|---|
| Creatine monohydrate | Load: 20 g/d × 5–7 d → Maintain: 3–5 g/d (continuous) | +1.14 kg lean mass, −0.73 kg fat mass vs RT alone | Level A |
| Whey/casein protein | 20–40 g post-exercise + 30–45 g pre-sleep | Maximizes MPS; +0.3 kg FFM vs isocaloric placebo | Level A |
| Multi-ingredient (protein + creatine ± vitamin D) | e.g., 20 g whey + 2 g leucine + 2.5 g creatine, twice daily | +0.80 kg FFM vs non-MIP; greater effect in untrained/older adults | Level A |
| HMB | 38 mg/kg/d (~3 g/d); most benefit >6 weeks | Small effect on muscle mass (SMD 0.25) and strength (SMD 0.31); most pronounced in older/untrained individuals | Level B |
| Beta-alanine | 4–6.4 g/d in divided doses (0.8 g each) × ≥4–8 weeks | Enhances high-intensity exercise capacity; indirect hypertrophy support | Level A (for performance) |
| Caffeine | 3–6 mg/kg, 60 min pre-exercise (periodized use) | Acutely improves strength/power output, enabling greater training volume | Level A |
The ISSN 2025 Position Stand on HMB notes that its benefits on body composition are most pronounced when combined with robust resistance training programs and dietary control, with greater effects in untrained individuals and older adults compared to trained younger athletes.
Protocol 5: Sleep and Recovery
Sleep restriction (4 h/night × 5 nights) reduces myofibrillar protein synthesis rates compared to normal sleep (8 h), shifting the hormonal milieu toward catabolism (↑ cortisol, altered IGF-1). Adequate sleep (7–9 h/night) is considered foundational for muscular adaptation.
– High-intensity exercise can partially counteract the negative effects of sleep restriction on MPS.
– Pre-sleep protein ingestion leverages the overnight period for sustained anabolic signaling.
Integrated Protocol Summary
| Component | Recommendation |
|---|---|
| Resistance training | ≥2×/week per muscle group; ≥10 sets/group/week; near failure (0–2 RIR); progressive overload |
| Total protein | 1.6–2.2 g/kg/day |
| Protein distribution | 3–4 meals/day, 0.25–0.5 g/kg/meal, every 3–5 h |
| Post-exercise protein | 20–40 g high-quality protein within 0–2 h |
| Pre-sleep protein | 30–45 g ~30 min before bed |
| Creatine | 3–5 g/day continuously |
| Carbohydrates | 3–6 g/kg/day |
| Energy balance | Surplus +200–500 kcal/d for muscle gain |
| Sleep | 7–9 h/night |
This document is based on the same evidence cited, including the ACSM 2026 Position Stand on resistance training prescription, the Bayesian network meta-analysis on training variables for hypertrophy, meta-analyses on creatine and body composition, RCTs on pre-sleep protein ingestion, the ACSM Joint Position Statement on nutrition and athletic performance, the ISSN 2025 Position Stand on HMB, and studies on sleep restriction and myofibrillar protein synthesis. All dosing recommendations and protocols reflect the most current clinical practice guidelines and systematic reviews available.
As noted previously, these protocols are validated primarily in healthy adults without significant comorbidities. For special populations (chronic kidney disease, cardiovascular disease, pregnancy, children/adolescents), there are important contraindications and modifications.
Scientific sources
The sources below support the information presented and are available for readers who want to learn more.
Key readings
- Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine. 2018.
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine joint position statement: nutrition and athletic performance. Medicine & Science in Sports & Exercise. 2016.
- Knapik JJ, Steelman RA, Hoedebecke SS, et al. Prevalence of dietary supplement use by athletes: systematic review and meta-analysis. Sports Medicine. 2016.
Additional scientific sources
- Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017.
- Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? Journal of the International Society of Sports Nutrition. 2021.
- Fernández-Landa J, Santibañez-Gutierrez A, Todorovic N, et al. Effects of creatine monohydrate on endurance performance in a trained population: a systematic review and meta-analysis. Sports Medicine. 2023.
- Guest NS, VanDusseldorp TA, Nelson MT, et al. International Society of Sports Nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition. 2021.
- Grgic J, Grgic I, Pickering C, et al. Wake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 meta-analyses. British Journal of Sports Medicine. 2020.
- Southward K, Rutherfurd-Markwick KJ, Ali A. The effect of acute caffeine ingestion on endurance performance: a systematic review and meta-analysis. Sports Medicine. 2018.
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition. 2017.
- Hartono FA, Martin-Arrowsmith PW, Peeters WM, et al. Dietary protein supplementation and adaptations to concurrent resistance and endurance exercise. Sports Medicine. 2022.
- Grgic J, Pedisic Z, Saunders B, et al. International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance. Journal of the International Society of Sports Nutrition. 2021.
- de Oliveira LF, Dolan E, Swinton PA, et al. Extracellular buffering supplements to improve exercise capacity and performance: a systematic review and meta-analysis. Sports Medicine. 2022.
- Gilsanz L, López-Seoane J, Jiménez SL, Pareja-Galeano H. Effect of beta-alanine and sodium bicarbonate co-supplementation on buffering capacity and sports performance: a systematic review. Critical Reviews in Food Science and Nutrition. 2021.
- Silva KVC, Costa BD, Gomes AC, et al. Factors that moderate the effect of nitrate ingestion on exercise performance in adults. Advances in Nutrition. 2022.
- Shannon OM, Allen JD, Bescos R, et al. Dietary inorganic nitrate as an ergogenic aid: an expert consensus derived via the modified Delphi technique. Sports Medicine. 2022.
- Poon ET, Iu JC, Sum WM, et al. Dietary nitrate supplementation and exercise performance: an umbrella review of systematic reviews with meta-analyses. Sports Medicine. 2025.
- Sims ST, Kerksick CM, Smith-Ryan AE, et al. International Society of Sports Nutrition position stand: nutritional concerns of the female athlete. Journal of the International Society of Sports Nutrition. 2023.
- Candow DG, Chilibeck PD, Forbes SC, et al. Creatine supplementation for older adults: focus on sarcopenia, osteoporosis, frailty and cachexia. Bone. 2022.
- Elosegui S, López-Seoane J, Martínez-Ferrán M, Pareja-Galeano H. Interaction between caffeine and creatine when used as concurrent ergogenic supplements: a systematic review. International Journal of Sport Nutrition and Exercise Metabolism. 2022.
- Ruano J, Teixeira VH. Prevalence of dietary supplement use by gym members and associated factors. Journal of the International Society of Sports Nutrition. 2020.
- Pedlar CR, Newell J, Lewis NA. Blood biomarker profiling and monitoring for high-performance physiology and nutrition. Sports Medicine. 2019.
- Jairoun AA, Shahwan M, Zyoud SH. Heavy metal contamination of dietary supplement products and the associated risk. Scientific Reports. 2020.
- Ronis MJJ, Pedersen KB, Watt J. Adverse effects of nutraceuticals and dietary supplements. Annual Review of Pharmacology and Toxicology. 2018.
- Lopes M, Coimbra MA, Costa MDC, Ramos F. Food supplement ingredients and their interaction with drugs. Critical Reviews in Food Science and Nutrition. 2021.
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