A scientific examination of the most frequently used performance-enhancing supplements in strength sports – evaluating genuine efficacy through expert-backed research
Julia Wójcik
2026-03-18
10 min. read
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Drawing upon rigorous research conducted by specialists at the Central Institute of Sports Medicine alongside experts from the Medical Commission of the Polish Olympic Committee (COMS), this article presents a comprehensive analysis of the most widely used supplements—covering those designed to enhance muscle mass gain, accelerate fat loss, stimulate metabolic processes, or boost energy levels. The discussion also includes a critical review of functional foods, with certain findings potentially challenging widely held assumptions about their true effectiveness.
Recommended or toxic supplements
The COMS, analysing the currently available studies from scientific databases such as: PubMed has presented a list of supplements and food additives that are safe at specific doses and that have a high effect on the human body. Important effects have been divided into three groups A, B and C. Group A collects supplements recommended for use in a number of studies in humans to confirm their positive and effective effects. These supplements are safe in certain doses but do not cause side effects and are characterized by their high effectiveness and beneficial effects on the body.
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