Workout performance

Iron stores↑; faster Hb

Exercise capacity↑, VO2/lactate

Muscle sparing/anabolism +

Endurance/performance +

Strength/lean mass +10–30%

Sprint power/endurance +8–35%

Blood flow+performance

Muscle-sparing strength+mass

Electrolytes/fluids +5%

Nitrate/buffer +2-25%

Endurance +1–50%

Strength/power +2–16%

Muscle gain/strength

+4.1kg LBM

Endurance/performance +18m

Endurance/walking +11%

Fatigue/energy +40%

Improved endurance/walking +11-55%

Lower lactate, muscle damage

Exercise tolerance ↑

BP/O2 cost ↓

ATP/power ↑ ~8%

Energy efficiency ↑

Aerobic capacity +13%

Endurance/walking improved

Fatigue/symptoms down

Endurance + vasodilation

Power/fatigue +14-35%

MPS + performance

Strength + recovery

Pain/function + movement

Strength/body mass gains

Vasodilation +2.4%

Cycling power +11%

Reps/endurance up

Fatigue/walk +20%

Aerobic threshold +10%

Jump/agility + power

Reps/endurance + sprint

Endurance +13.9%

Power/work +7–22%

K+ shifts, endurance

+17%, -12%

↓RPE, ↑recovery

↑Endurance, ↓VO2

Power/endurance +1-2%

Strength/body mass +24kg

Strength/power +18%

Aerobic/endurance +9%

Recovery/damage markers

Muscle gains + strength

Fat loss + recovery

Endurance/perceived effort

Power/jump performance

Endurance ↑; VO2max +5-10%

Strength/endurance ↑; CRP/acylcarnitines ↓

Strength/hypertrophy ↑

Endurance/performance ↑

Cognition + strength

Exercise capacity -75% Tyr

Pain/function improved

Lactate/myoglobin ↓

LDL/HDL, lactate −27%

+FTP/max power ~+3%

Fitness/endurance +25%

BP/VO2max +3.7

Carnosine↑, fatigue resistance↑

Peak power, sprints↑

DHA↑, AA↓; speed +3%

Walking speed +3%

Performance +23% speed

Recovery pH ↑

Walking endurance +18m

Muscle regeneration +11

Endurance output +4%

Reaction speed −5%

Agility +3.4%

Ischemia delayed +53s

Max load +28W

Load +28W, time +1.8min

Sprint power maintained

Lower VO2, longer effort

Higher sprint power, faster