Every entry carries a dose with its units, the window it is taken in, and the strength of the evidence behind it. Nothing is listed as effective without saying who it was tested in and what the study could not show.
A reference library of performance nutrition entries, each carrying a dose with its units, the window it is taken in, the strength of the evidence behind it, and what the evidence could not show. It is not a prescription for any individual, creates no practitioner–client relationship, and is not medical, dietetic or clinical advice.
Qualified performance nutrition practitioners. If you are an athlete or a coach, take anything here to your own medical and nutrition support team before acting on it.
Entries carry the date their sources were checked, because classification systems move and prohibited status changes. The material is not from one country:
The professional context assumed is UK practice and SENr registration. Readers elsewhere should substitute their own anti-doping organisation, verification scheme and register.
Some entries carry real risk. Supplements interact with medication and with existing conditions. Strategies involving reduced carbohydrate or energy availability, fasted work, high-dose sodium, aggressive body composition change or acute dehydration can cause harm. They require qualified supervision and appropriate screening. They are not suitable for under-18s, or for anyone with a history of disordered eating, RED-S, low bone mineral density, or renal, cardiac, gastrointestinal or endocrine conditions. Nothing here is intended to enable a larger or faster weight reduction.
No supplement is risk-free for a tested athlete. Contamination with prohibited substances is documented across the market and strict liability applies: the athlete is responsible for what is in their sample however it got there. Nothing here should be taken by an athlete in a testing pool without a batch-verified product and sign-off from their own medical and anti-doping staff. No anti-doping organisation can approve or endorse a supplement product.
Evidence tier describes the strongest study design behind an entry, not how well it works. A practice-tier entry can be sound and a trial-tier entry can be irrelevant to the athlete in front of you.
Every figure on this page is computed from the library itself when the page loads, so it stays accurate as entries are added. Select a card to open that part of the library.
Clear a filter or widen the search to see the rest of the library.
The tier says what kind of study the entry rests on, and nothing else. It is not a rating of how well something works.
These pairs sit in the library deliberately. Each was built from a real source and each contradicts the other. Tap either side to open it.
Every entry carries its provenance. Trial and review entries cite the study or synthesis the dose comes from; observational entries come from intake surveys, case studies and field data; practice entries are professional methods with no controlled trial behind that exact protocol, treated as such rather than dressed up as evidence.
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Everything here is free and stays free. What it cannot tell you is which of these apply to you, at what dose, against your training load, your gut, your event and the food you actually eat. That part is not in a library, and it is the part I do — as a physiologist and performance nutritionist, setting the fuelling and the training against the same measurements.
If you already have a practitioner you trust, use the library and ignore this section.