Supplement Explorer

Showing 14 of 14

• Sodium bicarbonate

  Research: Emerging (proposed)WADA: Permitted

  A small benefit in short, hard efforts across sports; running-only trials are less clear. Stomach upset is common.

  800 m–5K studied · 10K–half limited · Marathon not studied · Ultra not studied

• Creatine

  Research: Weak (proposed)WADA: Permitted

  Strong evidence for strength and repeated sprints; for distance running, trials show no benefit, and loading adds 1 to 2 kg.

  800 m–5K limited · 10K–half limited · Marathon not studied · Ultra not studied

• Peptides (BPC-157 and TB-500)

  Research: Banned (proposed)WADA: Prohibited

  Prohibited in sport at all times. Almost all the research is in animals; there are no controlled trials in athletes.

  800 m–5K not studied · 10K–half not studied · Marathon not studied · Ultra not studied

• Electrolytes and sodium

  Research: Emerging (proposed)WADA: Permitted

  Can help replace sweat losses in long, hot events; extra sodium hasn't been shown to prevent cramps or low blood sodium.

  800 m–5K not studied · 10K–half limited · Marathon limited · Ultra studied

• Caffeine

  Research: Strong (proposed)WADA: Permitted

  Longer time to exhaustion and slightly faster time trials in a meta-analysis of runners; responses vary, and it can disrupt sleep.

  800 m–5K studied · 10K–half limited · Marathon not studied · Ultra not studied

• Beta-alanine

  Research: Emerging (proposed)WADA: Permitted

  A small benefit in hard efforts of about 1 to 4 minutes after weeks of daily use; little evidence for longer races.

  800 m–5K studied · 10K–half not studied · Marathon not studied · Ultra not studied

• Beetroot and nitrates

  Research: Emerging (proposed)WADA: Permitted

  Longer time to exhaustion in lab tests, but no clear benefit in time trials or in well-trained runners. Can turn urine pink.

  800 m–5K studied · 10K–half limited · Marathon not studied · Ultra not studied

• Carbohydrate fuelling

  Research: Strong (proposed)WADA: Permitted

  Gains in longer races from carb loading and from gels and drinks during the race; mixed for runs of about an hour. Gut problems are common.

  800 m–5K not studied · 10K–half limited · Marathon studied · Ultra limited

• Vitamin D

  Research: Weak (proposed)WADA: Permitted

  No running performance gain in trials, even after low levels were corrected. The NHS says everyone should consider one in autumn and winter.

  800 m–5K limited · 10K–half not studied · Marathon not studied · Ultra limited

• Omega-3

  Research: Emerging (proposed)WADA: Permitted

  No faster times in the one trial that timed runners, and an inconsistent effect on soreness after hard exercise.

  800 m–5K limited · 10K–half not studied · Marathon limited · Ultra not studied

• Iron

  Research: Emerging (proposed)WADA: Permitted

  Gains shown only when iron is low, mostly in women; no benefit when iron is normal. Sports bodies say low iron should be confirmed first.

  800 m–5K limited · 10K–half not studied · Marathon not studied · Ultra not studied

• Protein

  Research: Emerging (proposed)WADA: Permitted

  Food usually meets runners' protein needs. Extra protein hasn't clearly improved race performance; recovery and training results are mixed.

  800 m–5K limited · 10K–half limited · Marathon limited · Ultra limited

• Collagen

  Research: Emerging (proposed)WADA: Permitted

  Two small, industry-part-funded trials found bigger gains in a 1-hour run. Tendon and strength effects alongside training are uncertain.

  800 m–5K not studied · 10K–half limited · Marathon not studied · Ultra not studied

• Ketones

  Research: Weak (proposed)WADA: Permitted

  No performance benefit in meta-analyses or running trials, and some trials found slower times. Stomach upset is common.

  800 m–5K studied · 10K–half limited · Marathon not studied · Ultra limited