Background: Taekwondo involves dynamic kicking and intermittent high-intensity efforts; the quantitative effects of training and supplementation on sport-specific outcomes remain unclear. Objective: To systematically quantify the effects of exercise training and nutritional supplementation on taekwondo-specific performance indicators—TSAT, FSKT (10-s and multiple-bout), CMJ, VO2max, and heart-rate indices (HRmean, HRmax, HRpeak)—and to explore potential moderators. Methods: A PRISMA-guided systematic review and random-effects meta-analysis (SMD, 95% CI) were conducted on randomized or quasi-experimental studies involving taekwondo athletes. Risk of bias was assessed using RoB 2.0. Primary outcomes included TSAT and FSKT performance; secondary outcomes included CMJ, VO2max, and HR indices. Results: Exercise training significantly improved TSAT (SMD = -0.82; 95% CI: -1.43 to -0.21), FSKT-10s (SMD = 0.82; 95% CI: 0.15-1.49), FSKT-mult (SMD = 0.95; 95% CI: 0.55-1.35), and VO2max (SMD = 1.54; 95% CI: 0.58-2.49); CMJ (SMD = 0.21; 95% CI: -0.02-0.45) and HRmax (SMD = -0.02; 95% CI: -0.48-0.44) showed no significant changes. Nutritional supplementation—especially caffeine—improved TSAT (SMD = -1.41; 95% CI: -2.24 to -0.57), FSKT-10s (SMD = 1.82; 95% CI: 1.08-2.57), FSKT-mult (SMD = 1.67; 95% CI: 0.72-2.62), and VO2max (SMD = 0.95; 95% CI: 0.60-1.31), with no effect on HR_mean (SMD = 0.10; 95% CI: -0.28-0.47) or HRpeak (SMD = 0.28; 95% CI: -0.46-1.02). Conclusion: Both exercise training and nutritional supplementation significantly improve agility, repeated-kick performance, and aerobic capacity in taekwondo athletes. Nevertheless, the findings should be generalized cautiously due to the observed heterogeneity. Future well-designed, adequately powered randomized controlled trials with standardized protocols are warranted.
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