Are these food supplements really effective in improving sports performance? We take stock with Sylvain Druguet and Vincent Foulonneau, authors of Guide to supplements for sports (special endurance).
Creatine: effects and dosage
Long reserved for weight training rooms, creatine is a small molecule that the body is capable of producing from three amino acids (arginine, methionine, glycine). It is also present in food, especially in meat and fish. Creatine products most often come in powder or capsule form.
Once produced or ingested, creatine is 95% captured by skeletal muscles, where it serves as an immediately available energy reservoir. In the form of phosphocreatine, it allows ATP to be regenerated very quickly, the fuel that muscle cells consume to contract, in particular during efforts brief and intense.
Effects for sport
According to a 2025 meta-analysis, creatine improves performance during intense and repeated efforts (sprints, intervals, accelerations, short climbs) but does not provide any demonstrated benefit over long and continuous efforts.
Creatine is especially useful for strengthening musclesan asset for many sports. “On this aspect, the data is the most robust: creatine is, according to the ISSN (International Society of Sports Nutrition), the most effective supplement for gaining strength and muscle mass. After saturation of muscle reserves, strength gains of 10 to 20% have been observed”note the two authors.
There creatine is also a plus for recovery after exercise. It limits muscle damage linked to repeated contractions and reduces markers of inflammation after a long run.
Doses
3 to 5 g per day
Caffeine: effects on performance and dosage
Caffeine, present in coffee but also tea (in smaller quantities) and mate, is a molecule that helps maintain a state of alertness and alertness. Beyond its effect on the brain, caffeine stimulates the cardiovascular system and metabolism. It is also an ergogenic substance widely used by athletes because it is capable ofimprove capabilities endurance and reduce muscle pain.
Effects for sport
A small study of 15 men shows that ingesting caffeine 30 minutes before performing a cycling exercise increases peak fat oxidation during exercise, as well as VO2 max.
“The results vary depending on the studies, but numerous meta-analyses and literature reviews confirm an ergogenic effect, that is to say an ability to improve physical performanceexplain Sylvain Druguet and Vincent Foulonneau. On average, performance seems to improve by about 2-4%. Individual responses can, however, vary greatly: some studies report improvements of more than 15% during cycling tests, values that are probably unrealistic in high-level athletes. »
Doses
Generally between 3 and 6 mg/kg, taken approximately 30 to 60 minutes before exercise.
Taurine: role, benefits and dose for athletes
Like caffeine, taurine is often associated with energy drinks. However, it is not a stimulant, it even has the opposite effect because it is an anti-stress agent.
Taurine is synthesized from methionine and cysteine, two amino acids, but it can also be provided byfood and supplements. Taurine is mostly found in foods of animal origin, especially seafood.
Because it is not part of the composition of proteins, it is sometimes referred to as a “non-essential” amino acid. Taurine is a component of bile, which helps absorb fats and fat-soluble vitamins. It also helps control heartbeat and maintain the stability of cell membranes. It can lower blood pressure.
Effects for sport
In sport, the results of studies on taurine are heterogeneous. Taurine modulates energy and lipid metabolism by regulating proteins involved in thermogenesis and lipid oxidation. Taurine supplementation has a marked effect on increasing lipolysis in athletes.
One of the best documented effects concerns sweating: taurine seems useful for promoting perspiration when exercise is carried out in hot environments. But outside of this context, results vary regarding performance. “It can be tested in the event of frequent cramps, significant fatigue or very low food intake”suggest the authors.
Doses
1 to 6 g to take 1 to 2 hours before exercise.
What to remember
- Creatine: especially effective for strength and muscle mass and for brief and intense efforts.
- Caffeine: improves endurance and reduces muscle pain, with an average effect of 2 to 4% on performance.
- Taurine: more heterogeneous effects, but interesting for sweating in hot environments.
- As with any dietary supplement, the advice of a health professional is recommended before starting, especially in the event of ongoing treatment or pathology.
