Condition
Martial Arts Performance
Martial arts performance is the blend of explosive power, muscular endurance, quick reactions and fast recovery that strikes, throws and grappling demand. The evidence is strongest for creatine and caffeine, which people use for power output and reaction time. Direct findings are thin, though: one tiny study of 10 people found better blood glucose with creatine, and two small studies found lower blood lactate with sodium bicarbonate.
Sources: PMID 35063192; PMID 18458356
- Supplements studied
- 3
- Graded outcomes
- 3
- Trials
- 3
- People studied
- 41
Evidence by supplement
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood Lactate (Exercise) Small Decrease | Improves (the measure goes down) | Small effect | 2 studies | 23 people | ||
Studies that measured blood lactate (exercise) | ||||||
| Power Output | Improves (the measure goes up) | 6 studies | 23 people | |||
| Rating of Perceived Exertion | Improves (the measure goes up) | 4 studies | 23 people | |||
Studies that measured rating of perceived exertion
| ||||||
| Training Volume | Improves (the measure goes up) | 1 study | 23 people | |||
Studies that measured training volume | ||||||
| Judo Performance Metrics | Improves (the measure goes up) | 23 people | ||||
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood glucose Small Improvement | Improves (the measure goes down) | Small effect | 8 people | |||
| Muscle Mass | Improves (the measure goes up) | 8 studies | 8 people | |||
Studies that measured muscle mass
| ||||||
| Power Output | Improves (the measure goes up) | 2 studies | 8 people | |||
| Body Fat | Improves (the measure goes down) | 1 study | 8 people | |||
| High-density lipoprotein (HDL) | Improves (the measure goes up) | 1 study | 8 people | |||
Studies that measured high-density lipoprotein (hdl) | ||||||
| Low-density lipoprotein (LDL) | Improves (the measure goes down) | 8 people | ||||
| Oxygen Uptake | Improves (the measure goes up) | 8 people | ||||
| Total cholesterol | Improves (the measure goes down) | 8 people | ||||
| Triglycerides | Improves (the measure goes down) | 8 people | ||||
| Urea | Improves (the measure goes up) | 8 people | ||||
Key findings
- Blood Lactate (Exercise)Improves (the measure goes down)
- Blood glucoseImproves (the measure goes down)
The Martial Arts Performance Enhancement protocol
2 primary supplements · 7 supporting supplements
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Studies cited
92 studies from PubMed
- Effects of β-hydroxy-β-methylbutyrate (HMB) supplementation on lipid profile in adults: a GRADE-assessed systematic review and meta-analysis of randomized controlled trials.
- Does creatine supplementation improve glycemic control and insulin resistance in healthy and diabetic patients? A systematic review and meta-analysis.
- Does creatine supplementation improve the plasma lipid profile in healthy male subjects undergoing aerobic training
- Creatine supplementation and health variables: a retrospective study
- Effects of Sodium Bicarbonate Ingestion on Measures of Wingate Test Performance: A Meta-Analysis
- Acute and chronic effect of sodium bicarbonate ingestion on Wingate test performance: a systematic review and meta-analysis
- Does sodium-bicarbonate ingestion improve simulated judo performance
- Bicarbonate attenuates arterial desaturation during maximal exercise in humans
- The effect of induced alkalosis and acidosis on plasma lactate and work output in elite oarsmen
- Influence of sodium bicarbonate on performance and hydration in lightweight rowing
- Reliability and effect of sodium bicarbonate: buffering and 2000-m rowing performance
- The effect of induced alkalosis and submaximal cycling on neuromuscular response during sustained isometric contraction
- Bicarbonate ingestion has no ergogenic effect on consecutive all out sprint tests in BMX elite cyclists
- Effect of sodium bicarbonate on muscle metabolism during intense endurance cycling
- Effects of sodium bicarbonate ingestion on performance and perceptual responses in a laboratory-simulated BMX cycling qualification series
- Repeated bouts of sprint running after induced alkalosis
- Effects of sodium bicarbonate, caffeine, and their combination on repeated 200-m freestyle performance
- The effects of β-hydroxy-β-methylbutyrate or HMB-rich nutritional supplements on sarcopenia patients: a systematic review and meta-analysis.
- β-Hydroxy-β-methylbutyrate free acid reduces markers of exercise-induced muscle damage and improves recovery in resistance-trained men
- Effects of beta-hydroxy-beta-methylbutyrate supplementation on strength and body composition in trained and competitive athletes: A meta-analysis of randomized controlled trials
- Supplementation with the Leucine Metabolite β-hydroxy-β-methylbutyrate (HMB) does not Improve Resistance Exercise-Induced Changes in Body Composition or Strength in Young Subjects: A Systematic Review and Meta-Analysis
- Effects of oral administration of β-hydroxy β-methylbutyrate on lean body mass in older adults: a systematic review and meta-analysis
- Effects of oral supplementation of β -hydroxy-β -methylbutyrate on muscle mass and strength in individuals over the age of 50: a meta-analysis.
- Beta-hydroxy-beta-methylbutyrate ingestion, Part I: effects on strength and fat free mass
- Effects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained men
- Beta-hydroxy-beta-methylbutyrate (HMB) supplementation does not affect changes in strength or body composition during resistance training in trained men
- The effect of HMB supplementation on body composition, fitness, hormonal and inflammatory mediators in elite adolescent volleyball players: a prospective randomized, double-blind, placebo-controlled study
- Body composition in 70-year-old adults responds to dietary beta-hydroxy-beta-methylbutyrate similarly to that of young adults
- Creatine supplementation does not add to resistance training effects in prostate cancer patients under androgen deprivation therapy: A double-blind randomized trial.
- Comparison of creatine monohydrate and carbohydrate supplementation on repeated jump height performance
- Effect of Creatine Supplementation on Jumping Performance in Elite Volleyball Players
- Beneficial effect of creatine supplementation in knee osteoarthritis
- Effects of creatine supplementation on nutritional status, muscle function and quality of life in patients with colorectal cancer--a double blind randomised controlled trial
- Creatine monohydrate and resistance training increase bone mineral content and density in older men
- Impact of creatine supplementation and exercise training in older adults: a systematic review and meta-analysis.
- Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans
- Effects of long-term creatine supplementation on liver and kidney functions in American college football players
- Creatine has no beneficial effect on skeletal muscle energy metabolism in patients with single mitochondrial DNA deletions: a placebo-controlled, double-blind 31P-MRS crossover study
- Resistance training with creatine monohydrate improves upper-body strength in patients with Parkinson disease: a randomized trial
- Effects of acute creatine loading with or without carbohydrate on repeated bouts of maximal swimming in high-performance swimmers
- Creatine supplementation improves the anaerobic performance of elite junior fin swimmers
- Low dose creatine supplementation enhances sprint phase of 400 meters swimming performance
- Effect of creatine on swimming velocity, body composition and hydrodynamic variables
- Effect of oral creatine supplementation on single-effort sprint performance in elite swimmers
- Randomized controlled trial of dietary creatine as an adjunct therapy to physical training in chronic obstructive pulmonary disease
- Creatine supplementation during pulmonary rehabilitation in chronic obstructive pulmonary disease
- Effects of creatine supplementation on oxidative stress and inflammatory markers after repeated-sprint exercise in humans
- The Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis.
- The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis.
- Effect of low-dose, short-duration creatine supplementation on anaerobic exercise performance
- Effects of creatine loading on electromyographic fatigue threshold during cycle ergometry in college-aged women
- Effects of creatine loading on electromyographic fatigue threshold in cycle ergometry in college-age men
- Effect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and women
- Effect of two and five days of creatine loading on anaerobic working capacity in women
- Effects of creatine supplementation on aerobic power and cardiovascular structure and function
- Physiological responses to short-term exercise in the heat after creatine loading
- Mg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performance
- Effects of creatine supplementation and three days of resistance training on muscle strength, power output, and neuromuscular function
- Effect of caffeine ingestion after creatine supplementation on intermittent high-intensity sprint performance
- The effects of four weeks of creatine supplementation and high-intensity interval training on cardiorespiratory fitness: a randomized controlled trial
- Effects of high dose oral creatine supplementation on anaerobic capacity of elite wrestlers
- Effects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletes
- Effects of oral creatine and resistance training on serum myostatin and GASP-1
- Effects of creatine monohydrate supplementation on body composition and strength indices in experienced resistance trained women
- Creatine as a metabolic controller of skeletal muscles structure and function in strength exercises in humans
- The effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreaching
- Effects of creatine monohydrate and polyethylene glycosylated creatine supplementation on muscular strength, endurance, and power output
- Effect of different frequencies of creatine supplementation on muscle size and strength in young adults
- The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength
- The effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middle-aged and older men
- Effect of thirty days of creatine supplementation with phosphate salts on anaerobic working capacity and body weight in men
- The effects of polyethylene glycosylated creatine supplementation on muscular strength and power
- Effect of short-term creatine supplementation on neuromuscular function
- Effect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletes
- Effects of four weeks of high-intensity interval training and creatine supplementation on critical power and anaerobic working capacity in college-aged men
- Does nutritional supplementation influence adaptability of muscle to resistance training in men aged 48 to 72 years
- Effect of creatine ingestion after exercise on muscle thickness in males and females
- Creatine monohydrate increases strength in patients with neuromuscular disease
- Creatine supplementation and physical training in patients with COPD: a double blind, placebo-controlled study
- The Paradoxical Effect of Creatine Monohydrate on Muscle Damage Markers: A Systematic Review and Meta-Analysis
- Reliability and detecting change following short-term creatine supplementation: comparison of two-component body composition methods
- Creatine monohydrate supplementation on body weight and percent body fat
- Effects of creatine on body composition and strength gains after 4 weeks of resistance training in previously nonresistance-trained humans
- The effects of creatine monohydrate supplementation with and without D-pinitol on resistance training adaptations
- Creatine supplementation improves muscular performance in older women
- Effects of creatine supplementation in taekwondo practitioners
- Effect of creatine and weight training on muscle creatine and performance in vegetarians
- Creatine fails to augment the benefits from resistance training in patients with HIV infection: a randomized, double-blind, placebo-controlled study
- Effect of in-season creatine supplementation on body composition and performance in rugby union football players
- The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels
- Creatine, arginine alpha-ketoglutarate, amino acids, and medium-chain triglycerides and endurance and performance
- Comparison of creatine ingestion and resistance training on energy expenditure and limb blood flow