From Olympians to weekend warriors, athletes increasingly turn to legal supplements like probiotics and creatine to boost performance. But do these products live up to the hype? Experts weigh in on four popular supplements.In August, Keely Hodgkinson clinched Britain’s only track gold at the Olympics, thanks to a rigorous training plan, cross-training, and an unexpected secret weapon: sodium bicarbonate, commonly known as baking soda. Specifically, Hodgkinson uses Maurten’s “bicarb system,” which has surged in popularity in 2024. Hodgkinson’s coach, Trevor Painter, praises the supplement, claiming 80% of endurance athletes in Paris relied on it. But what makes baking soda so effective, and what other supplements are gaining traction? Let’s explore the science behind four popular performance enhancers.
Beetroot Shots:
Beetroot is rich in nitrates, which have been shown to enhance performance. However, to see real benefits, the concentration needs to be high—one 75ml shot is equivalent to six beets.“When you consume nitrate-rich foods, your body converts it to nitrite through bacteria in your mouth. This is then transformed into nitric oxide, which relaxes blood vessels and increases blood flow, making exercise feel easier,” explains Andy Jones, professor of applied physiology at Exeter University.
The Evidence:
In 2009, Jones’ research found that cyclists extended their time-to-exhaustion by 16% after taking beetroot shots. Subsequent studies have confirmed improvements in both endurance and high-intensity sports like football and sprinting. Recreational athletes, in particular, benefit more than elites, whose cardiovascular systems are already near peak performance.
Dosing and Side Effects:
For optimal results, beetroot shots should be consumed two to three hours before exercise. A pack of 15 Beet It shots costs around £25, with no significant side effects besides pink urine. Avoid using mouthwash, as it kills the bacteria that convert nitrates into nitric oxide.
Personal Experience:
I used beetroot shots for l’Étape du Tour a few years ago and felt an improvement, though this could also be due to better overall nutrition.
Probiotics & Prebiotics:
Probiotics are live microbes that benefit gut health, while prebiotics feed those beneficial bacteria. Available in both food (like sauerkraut) and supplement form, these products can also improve athletic performance, especially for amateur athletes.“Probiotics and prebiotics are linked to general health improvements, but recent research indicates they may also enhance performance,” says Adam Collins, a PhD researcher at Bath University.
The Evidence:
A 2020 study showed cyclists burned more carbohydrates per hour with probiotics, improving endurance. Probiotics also reduce the frequency of respiratory illnesses, a common issue for outdoor athletes in cold weather.
Dosing and Side Effects:
Probiotic supplements usually contain 25-50 billion bacteria per dose, costing about 33p per day. While some may experience gas or bloating, these side effects typically pass quickly.
Personal Experience:
I’m currently part of a study on prebiotics but haven’t yet noticed any performance changes.
Creatine:
Creatine, stored as phosphocreatine in muscles, helps generate energy during high-intensity efforts. It’s commonly found in red meat and shellfish but is available in higher doses through supplementation. According to Dr. Marc Fell, team nutritionist for Ineos Grenadiers, supplementing creatine allows you to work harder by replenishing these stores more quickly.
The Evidence:
A 2003 review of 500 studies found 70% of them showed positive results from creatine use. Creatine is also linked to increased muscle mass and improved sprint performance. Additionally, studies suggest it can enhance brain health and cognitive function, particularly in older adults.
Dosing and Side Effects:
The most effective form is creatine monohydrate. Athletes can take a loading dose of 20g per day for five days, followed by 3-5g daily. A 250g tub costs about £10, with weight gain (from water retention) as the most common side effect.
Personal Experience:
While creatine did boost my strength, I noticed water retention, which isn’t ideal for sports like cycling.
Baking Soda:
Research on sodium bicarbonate’s benefits dates back to the 1930s, but its use was limited by gastrointestinal issues. Today, new delivery methods like Maurten’s hydrogel system have made it more accessible.Baking soda works by buffering the acidity in your blood that builds up during intense exercise, helping athletes maintain performance longer. Dr. Andy Sparks, a researcher at Liverpool John Moores University, was hired by Maurten to help develop this system.
The Evidence:
In 2021, the International Society of Sports Nutrition confirmed that sodium bicarbonate boosts performance in endurance and high-intensity sports, including boxing and cycling. Maurten’s hydrogel reduces side effects by protecting the bicarbonate in the stomach.
Dosing and Side Effects:
While traditional baking soda is affordable, Maurten’s system costs around £15 per serving. It’s advisable to try it during training before using it in competition to avoid unexpected gastrointestinal issues.
Personal Experience:
I’ve experimented with sodium bicarbonate but haven’t yet reached a definitive conclusion on its benefits.
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