Coenzyme Q10 (CoQ10) is biologically plausible as an ergogenic aid through roles in mitochondrial energy production and antioxidant defence, yet findings from randomised trials are inconsistent. This review included twenty-four studies from six databases published up to November 2025, assessing effects of CoQ10 on exercise performance, subjective fatigue and circulating CoQ10 levels in healthy adults. Randomised trials comparing CoQ10 with placebo were synthesised using a three-level model. Risk of bias was assessed with RoB2 and certainty judged with Grading of Recommendations Assessment, Development, and Evaluation. Supplementation consistently increased blood CoQ10, indicating robust biochemical responsiveness. In contrast, performance effects were small and inconsistent. In primary analyses, chronic supplementation showed a small benefit, whereas acute supplementation showed no benefit. After excluding outliers, the chronic effect was no longer stable and the acute effect remained trivial. All subgroup analyses were restricted to chronic supplementation. Within this context, aerobic endurance was significant in primary analyses but became borderline after outlier exclusion, while anaerobic and strength outcomes showed little change. Evidence for reduced subjective fatigue was suggestive and became more consistent after outlier exclusion. Benefits in trained individuals were unstable and became consistent only after outlier exclusion. No stable dose–response pattern emerged for supplementation dosage or duration. Heterogeneity and moderate-to-high risk of bias reduced certainty. Collectively, CoQ10 reliably elevates circulating levels but provides at most modest and context-dependent benefits for exercise performance, largely under chronic use. Overall, certainty is very low to low. Well-controlled randomised trials that standardise formulation, dose and duration and examine sex-specific and endurance-related responses are needed.

Background Carbohydrate (CHO) mouthwash improves performance by stimulating oral receptors linked to brain regions involved in motor control and motivation, without requiring digestive processing. Most research has focused on fasting states, but the effects of postprandial CHO mouthwash remain inconclusive. Objectives This study aims to synthesize existing studies on the impact of postprandial CHO mouthwash on exercise and cognitive performance, offering insights for future research and practical recommendations for athletes and coaches. Methods Six databases (Pubmed, Web of Science, Cochrane Library, Embase, SciELO and SPORTDiscus) were systematically searched for articles up to February 2025 and screened using EndNote 21th. Statistical analysis was conducted using metafor package in Rstudio (2024.09.1), and results were visualized with ggplot2 package. Results Thirty-five articles met inclusion criteria, with two studies on cognitive performance included in the systematic review and thirty-three on exercise performance included in both the systematic review and meta-analysis. Overall, CHO mouthwash was found to improve cognitive performance under fed conditions compared to placebo and meta-analysis further supported the enhancement of exercise performance (Hedges' g = 0.18, 95% CI [0.09, 0.28], p < 0.01). Moderator and meta-regression analysis revealed that CHO mouthwash appeared to be more effective in improving exercise performance under fed conditions when aerobic exercise was performed, maltodextrin mouthwash was used, mouthwash duration was ≤ 10 s, and a high-CHO meal was consumed before exercise (p < 0.05). Conclusion This systematic and meta-analytic review supports the view that CHO mouthwash can still improve exercise and cognitive performance under fed conditions.

Background: Citrulline malate (CM) is commonly used as an ergogenic supplement, but its effects on exercise performance and perceived exertion remain uncertain. This systematic review and meta-analysis evaluated the effects of CM supplementation, with attention paid to differences between acute and chronic protocols. Methods: Six databases were searched from inception to August 2025. Randomized controlled trials examining CM supplementation on exercise performance and/or perceived exertion were included. Hedges’ g was synthesized using three-level random-effects models to account for dependent effect sizes. Subgroup and moderator analyses explored supplementation protocol, exercise modality, sex, training status, dosage, and ingestion timing. Risk of bias, small-study effects, sensitivity analyses, and GRADE certainty were assessed. Results: Thirty randomized controlled trials contributed 138 effect sizes from 644 participants. CM supplementation was associated with a small improvement in overall exercise performance (g = 0.16, p = 0.01); however, prediction intervals were wide and statistical power was limited. The pooled effect on perceived exertion was not statistically significant. Current evidence appeared more stable for acute than chronic supplementation, although the protocol subgroup difference remained uncertain. Among acute studies, exploratory subgroup analyses suggested possible benefits for aerobic endurance and short anaerobic tasks, but these findings were not robust across sensitivity analyses. No significant between-subgroup differences were found for sex, training status, dosage, or ingestion timing. GRADE certainty ranged from low to very low. Conclusions: CM supplementation may be associated with small, context-dependent improvements in exercise performance, but current evidence remains limited and uncertain. Reliable dosing, timing, and target populations have not been established. Larger trials with verified supplement composition and standardized protocols are needed.