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Research Corner

Most supplements marketed to athletes ultimately promise one of two things: improved performance or improved recovery. But only a very small handful are consistently supported by high-quality evidence.

Creatine

Creatine monohydrate is one of the most studied supplements in sports science, with decades of data across strength & endurance athletes, team sports, as well as non-athletic populations. Creatine works through the ATP-phosphocreatine pathway, which dominates during short, explosive efforts. Typical dosage is 3-5 grams per day. Although it’s been studied for many possible benefits, those that are actually relevant to fencers include:

• Improved maximal strength & power output

• Enhanced performance on repeated sprint and high-intensity efforts

• Improved cognitive performance under fatigue or sleep deprivation

• Supportive of lean mass when combined with resistance training

❌ “It has to be taken right when you workout.”
There is ONE study suggesting taking it post-workout is superior to pre-workout, but the difference is not large enough to have a clinically meaningful effect size. What matters far more is that you’re taking it regularly, regardless of time of day.

❌ “You have to load creatine or cycle it.”
Loading speeds saturation but isn’t necessary. Daily low-dose use achieves the same effect over time, with fewer GI side effects for many people. Cycling also offers no proven benefit - as long as it’s onboard, that’s enough.

❌ “Creatine damages your kidneys.”
This misconception persists despite extensive evidence to the contrary. Large systematic reviews show no kidney harm in healthy individuals taking recommended doses (3-5g/day) for long periods. What CAN damage your kidneys is rhabdomyolysis, or working out to an excessive point.

1. References:
   1. de Souza E Silva, A., et al (2019). Effects of Creatine Supplementation on Renal Function: A Systematic Review and Meta-Analysis. Journal of renal nutrition : the official journal of the Council on Renal Nutrition of the National Kidney Foundation, 29(6), 480–489. https://doi.org/10.1053/j.jrn.2019.05.004

2. Fernández-Landa, Julen et al. “Effects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysis.” Sports medicine (Auckland, N.Z.) vol. 53,5 (2023): 1017-1027. doi:10.1007/s40279-023-01823-2

3. Burke, Ryan et al. “The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis.” Nutrients vol. 15,9 2116. 28 Apr. 2023, doi:10.3390/nu15092116

4. Gras, Damien et al. “Creatine supplementation and VO₂max: a systematic review and meta-analysis.” Critical reviews in food science and nutrition vol. 63,21 (2023): 4855-4866. doi:10.1080/10408398.2021.2008864

Caffeine

An adenosine receptor antagonist, caffeine reduces perceived fatigue and increases CNS drive. Most of you already know how caffeine personally affects YOUR body - whether you’ve accidentally had too many redbulls between events or drank an entire pot of coffee trying to finish a video game only to lay awake for hours after. Caffeine is one of the most consistently supported performance-enhancing supplements in sports science, with strong evidence across endurance, power, and cognitive performance domains. That being said, how it affects you and the dosage you need varies significantly from person to person, with often trial-and-error being the only real way to find out if it should be in your competiton toolbox.

Relevant to fencing, high-quality meta-analyses show that caffeine can:

• Improve endurance performance and time to exhaustion

• Increase strength and power output - it doesn’t actually make you stronger, but it assists in getting you closer to your max performance.

• Enhance reaction time and vigilance

• Reduce perceived effort and fatigue during exercise

The downside? Too much and you’ll experience tremor, anxiety, and even increase decision-making errors. In a combat or precision-based sport, we need to find that narrow place between optimal arousal and over-stimulation.

A Note on Timing and Dosage
Caffeine effects peak 30-90 minutes after consumption, with a half-life of 3-7 hours varying by genetics and habitual intake. If that sounds like a wide window to try to time well in competitions that last several hours - it is! Instead of slamming a Monster before gear-checks, consider a slower-dose approach. Have your normal morning caffeine routine, but then slow-dose your caffeine throughout the tournament day (small sips!). This way, you are much less likely to spike and crash when it matters most.

References:
1. Wang, Ziyu et al. “Effects of Caffeine Intake on Endurance Running Performance and Time to Exhaustion: A Systematic Review and Meta-Analysis.” Nutrients vol. 15,1 148. 28 Dec. 2022, doi:10.3390/nu15010148

Grgic, Jozo et al. “Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses.” British journal of sports medicine vol. 54,11 (2020): 681-688. doi:10.1136/bjsports-2018-100278

Sökmen, Bülent; Armstrong, Lawrence E; Kraemer, William J; Casa, Douglas J; Dias, Joao C; Judelson, Daniel A; Maresh, Carl M. Caffeine Use in Sports: Considerations for the Athlete. Journal of Strength and Conditioning Research 22(3):p 978-986, May 2008. | DOI: 10.1519/JSC.0b013e3181660cec

BCAAs

Branched-chain amino acids (BCAAs) leucine, isoleucine, and valine are among the most heavily marketed supplements in sport.

They are also one of the least necessary for most athletes.

Despite early enthusiasm, higher-quality research and reviews now consistently show that BCAAs:

• Do not meaningfully improve strength or hypertrophy when total protein intake is adequate

• Are inferior to complete protein sources for stimulating muscle protein synthesis

• Offer minimal performance or recovery advantages in trained athletes

This is not controversial in current sports nutrition literature, there is broad agreement. Mechanistically, muscle protein synthesis requires ALL essential amino acids, not just three. When BCAAs are taken in isolation, they can’t signal muscle growth without the other essential amino acids. Complete protein sources outperform BCAAs consistently in both laboratory and training studies.

A better option? Eat enough total protein across your entire day. Eat regular meals. Skip the BCAAs.

References:
Wolfe, R.R. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?. J Int Soc Sports Nutr 14, 30 (2017). https://doi.org/10.1186/s12970-017-0184-9

Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8

Collagen

Collagen is often marketed as a skin, hair, and nail supplement, which has led many athletes to dismiss it as irrelevant to performance. From a sports medicine and biomechanics perspective, however, collagen is best understood as a connective tissue support supplement, with potential relevance for tendons, ligaments, cartilage, and joint structures.

Systematic reviews and mechanistic studies suggest that collagen:

• May support collagen synthesis in tendons and ligaments

• May reduce activity-related joint pain in athletes (is that you, dear reader?)

• Is most effective when paired with mechanical loading, not taken passively (or in inactive populations)

The key concept is stimulus + substrate. Mechanical loading (jumping, running, fencing) is a source of microtrauma and in turn provides a stimulus to build up your tendons and ligaments. Collagen provides the raw materials to do it. This makes collagen most relevant for athletes invovled in sports with:

• highly-repetitive tendon loading

• rapid deceleration, cutting, or explosive force transfer

• returning from a tendon or ligament injury

Collagen is generally well tolerated and low risk from a safety standpoint, with 10-15g taken daily. Some data demonstrates taking it 30-60 minutes prior to targeted loading (whether that’s playing your sport or a dedicated plyometrics session) is most effective, but it is also commonly marketed as an additive for coffee or other morning beverages.

References:
Lis, Dana M et al. “Collagen and Vitamin C Supplementation Increases Lower Limb Rate of Force Development.” International journal of sport nutrition and exercise metabolism vol. 32,2 (2022): 65-73. doi:10.1123/ijsnem.2020-0313

Miyamoto, Naokazu et al. “Collagen Peptide Supplementation Enhances Muscle-Tendon Stiffness and Explosive Strength: A 16-Week Randomized Controlled Trial.” Medicine and science in sports and exercise, 10.1249/MSS.0000000000003814. 7 Jul. 2025, doi:10.1249/MSS.0000000000003814

Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021 Oct;53(10):1493-1506. doi: 10.1007/s00726-021-03072-x. Epub 2021 Sep 7. PMID: 34491424; PMCID: PMC8521576.

Also check out additional content from Keith Barr, PhD at UC Davis (first reference) who runs a lab on tendon health/stiffeness with focus on collagen. He is featured on multiple podcasts and youtube videos regarding tendon health and athletic performance.

HEMA Hot Take:

Less experienced armored fighters often brag about how much their kit weighs—80 to 100 pounds isn’t unusual for full harness. Experienced fighters know better, and are constantly looking for ways to shed a few more ounces. Because at the end of the day, it’s not about looking good if you can’t carry the load of your armor for more than five minutes without gassing out or collapsing your posture.

If your only training is sparring and lifting in the gym and you aspire to armored combat, you’re missing the middle ground: long-duration strength-endurance. That’s where rucking fits in. It’s not sexy. It’s not flashy. But it’s the difference between surviving your full event weekend and sitting out or having to armor down while everyone else is still going.

Coach’s Corner

For athletes competing under international sport federations (i.e. sport fencing), supplement choices don’t exist in a vacuum. They sit within the framework of anti-doping regulations set by the World Anti-Doping Agency (WADA) and enforced by organizations such as the International Olympic Committee and the FIE.

The supplements discussed above including creatine, caffeine, collagen, and BCAAs are not on the WADA Prohibited List and are permitted for use in competition.

The very important caveat:

While a supplement ingredient may be allowed, contamination is a real risk. Unlike medications, supplements are poorly regulated in many countries, not required to prove purity before sale, and a very real source of accidental doping violations. Under WADA rules, athletes are held to strict liability - meaning you are responsible for what’s in your body, even if the label was misleading or the product claimed to be free from cross-contamination with banned substances.

Best practices for tested athletes:

• Only use products that are third-party tested (e.g., NSF Certified for Sport, Informed Sport)

• Avoid supplements with “proprietary blends” that mix unknown amounts of multiple supplements

• Be especially cautious with anything marketed for fat loss, pre-workout stimulation, or hormone optimization

• When in doubt, discuss with your coach.

Health & Fitness Tips

If you take nothing else from this newsletter, let it be this: supplements are optional. Safety is not. Supplements remain poorly regulated, regardless of what country you live in.

• More ingredients doesn’t mean better results. Proprietary blends and “all-in-one” products add in extras you don’t need for an increased pricetag coupled with pretty marketing. Don’t fall for it.

• Third-party testing matters. Look for certifications like NSF Certified for Sport or Informed Sport. Even if you don’t compete in tested events like college athletics or the FIE, you can at least know what you’re buying is pure.

• If it promises rapid results or “exclusive” new science, be skeptical.

Conditioning Move of the Week

Depth Drop to Advance-Lunge

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