The short version: strength and endurance require completely different nutritional support.
Why Your Current Approach Might Be Wrong
Many people take the same supplements no matter what workout they do. They grab a protein shake or a pre-workout powder and hope for the best.
But your body doesn't work that way.
When you lift heavy weights, your muscles need different fuel than when you run for miles. The chemical processes inside your cells change based on what you ask your body to do.
This review looked at over 20 different functional factors. These are natural compounds found in foods or supplements that do more than just provide calories. They actively help your body perform better.
The researchers sorted them into three groups: ones for strength, ones for endurance, and ones for mixed sports like soccer or basketball.
What Happens Inside Your Muscles
Think of your muscle cells as tiny factories.
When you lift weights, those factories need raw materials to build new muscle. They also need to clear out waste products that build up during hard work.
When you run or bike, your factories need a steady supply of oxygen and fuel. They need to keep running for a long time without breaking down.
The supplements in this review work through several pathways. One important system is called the NO-sGC-cGMP pathway. That's a fancy way of saying some supplements help your blood vessels open wider. More blood flow means more oxygen and nutrients reach your working muscles.
Another key system involves something called the AMPK pathway. Think of it as your cell's energy sensor. When your cells sense low energy, this pathway kicks in and helps your body burn fat for fuel. This is crucial for endurance exercise.
The Study That Pulled It All Together
The researchers didn't run a new experiment. Instead, they did a scoping review. That means they looked at hundreds of existing studies and pulled together the strongest evidence.
They focused on human studies whenever possible. They wanted to know what actually works in real people, not just in lab dishes or animals.
The review covered supplements ranging from well-known ones like creatine and caffeine to less common ones like golden root extract and Montmorency tart cherry powder.
What They Found for Strength Athletes
If you lift weights, sprint, or do any sport that requires explosive power, these supplements showed the strongest evidence:
- Creatine – Helps your muscles produce energy during short, intense efforts
- HMB – Reduces muscle breakdown after hard training
- Vitamin D – Supports muscle function and recovery
- L-arginine and L-citrulline – Boost blood flow to working muscles
- L-carnitine – Helps transport fat into cells for energy
- Curcumin – Reduces inflammation and muscle soreness
- Epicatechin – Found in dark chocolate, may improve muscle growth signals
- Golden root extract – Helps the body handle physical stress
What They Found for Endurance Athletes
For runners, cyclists, swimmers, and anyone doing long-duration exercise:
- Beta-alanine – Delays muscle fatigue during high-intensity efforts
- Taurine – Supports muscle function and reduces fatigue
- Iron – Critical for oxygen transport in the blood
- Caffeine – Improves focus and reduces perceived effort
- Eleutheroside – An adaptogen that helps the body handle stress
- Anthocyanins – Found in berries, reduce oxidative damage
- Montmorency tart cherry – Speeds recovery after hard training
- Beetroot concentrate – Improves blood flow and oxygen use
For Mixed Sports Like Soccer or Basketball
Some supplements work well for sports that combine strength and endurance:
- BCAAs – Help reduce muscle breakdown during long training
- Glutamine – Supports immune function and recovery
- Whey protein – Provides building blocks for muscle repair
- Coenzyme Q10 – Helps cells produce energy
- Magnesium – Supports muscle relaxation and prevents cramps
But there's a catch.
The Catch Nobody Talks About
These supplements don't work the same for everyone.
Individual differences matter a lot. Your genetics, your diet, your training history, and even your gut bacteria can change how your body responds.
Some people are "responders" to certain supplements. Others see little to no benefit. This is why the researchers stress that personalized nutrition is the future.
Also, many of these studies were short-term. We don't have great data on what happens when people take these supplements for years. Long-term safety is still being studied.
If you're training for a specific goal, match your supplements to your sport.
Strength athletes should focus on creatine, HMB, and blood flow boosters. Endurance athletes should look at beta-alanine, beetroot, and caffeine.
But don't go buying everything on these lists. Start with one supplement at a time. See how your body responds. Track your performance.
Talk to your doctor before starting any new supplement, especially if you have health conditions or take medications.
What Happens Next
The researchers point out that we need more studies on long-term safety. We also need better ways to predict who will respond to which supplement.
Personalized sports nutrition is coming. In the future, you might take a simple test that tells you exactly which supplements your body needs.
For now, the best approach is simple: pick the right supplement for your sport, start low and go slow, and pay attention to how you feel.
The science is clear that supplements can help. But they work best when they match what your body is actually doing.
