Workout performance
39 supplements analyzed and ranked by clinical evidence.
Supplement Evidence
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