A comprehensive meta-analysis published in the Journal of Sports Medicine examined 47 studies on common pre-workout supplement ingredients and found that only three have robust scientific support for performance enhancement.
Caffeine, creatine monohydrate, and beta-alanine showed consistent, statistically significant benefits across the reviewed studies. Meanwhile, popular ingredients like citrulline malate, BCAAs, and proprietary blend stimulants lacked sufficient evidence.
The researchers urged consumers to scrutinize supplement labels and prioritize products with evidence-based ingredients at clinically effective doses rather than being swayed by marketing claims and flashy packaging.
