Condition

Aerobic Exercise Performance

Aerobic exercise performance is how well your body sustains endurance activity, which depends on delivering oxygen to muscles, using energy efficiently, and holding off fatigue. Among supplements, caffeine has the strongest evidence, and studies found aerobic measures improved, with moderate-sized effects; rhodiola and sodium bicarbonate showed similar gains. Rhodiola's evidence is moderate and sodium bicarbonate's studies were small, one involving only 22 people, so the results are best seen as early.

Sources: PMID 30926628; PMID 21120518

Supplements studied: 53
Graded outcomes: 52
Trials: 95
People studied: 15,408

Evidence by supplement

Strong
Moderate
Limited
Very limited

53 supplements

Caffeine

Caffeine: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Moderate Improvement	Improves (the measure goes up)	Moderate effect	4 studies	799 people
Studies that measured aerobic exercise metrics Effect of caffeine ingestion on time trial performance in cyclists: a systematic review and meta-analysis.J Int Soc Sports Nutr · PMID 38836626 Effect of ambient temperature on caffeine ergogenicity during endurance exerciseEur J Appl Physiol · PMID 21120518 The influence of a CYP1A2 polymorphism on the ergogenic effects of caffeineJ Int Soc Sports Nutr · PMID 22420682 and 1 more on the Caffeine page
	Agility Small Improvement	Improves (the measure goes up)	Small effect		206 people
	Anaerobic Capacity	Improves (the measure goes up)		5 studies	298 people
Studies that measured anaerobic capacity Ergogenic effect of varied doses of coffee-caffeine on maximal aerobic power of young African subjectsAfr Health Sci · PMID 21503180 Effects of caffeine on prolonged intermittent-sprint ability in team-sport athletesMed Sci Sports Exerc · PMID 16540848 Caffeinated chewing gum increases repeated sprint performance and augments increases in testosterone in competitive cyclistsEur J Appl Physiol · PMID 20737165 and 2 more on the Caffeine page
	Blood Lactate (Exercise)	Changes; see studies		4 studies	416 people
Studies that measured blood lactate (exercise) Effect of Caffeine on LT, VT and HRVTInt J Sports Med · PMID 22499570 Metabolic effects of caffeine ingestion and physical work in 75-year old citizens. A randomized, double-blind, placebo-controlled, cross-over studyClin Endocrinol · PMID 16886964 Caffeine and sprinting performance: dose responses and efficacyJ Strength Cond Res · PMID 22388491 and 1 more on the Caffeine page
	Heart Rate	Changes; see studies		4 studies	414 people
Studies that measured heart rate Dose response effects of a caffeine-containing energy drink on muscle performance: a repeated measures designJ Int Soc Sports Nutr · PMID 22569090 The effects of different doses of caffeine on endurance cycling time trial performanceJ Sports Sci · PMID 22142020 Caffeine supplementation and multiple sprint running performanceMed Sci Sports Exerc · PMID 18799995 and 1 more on the Caffeine page
	Rating of Perceived Exertion	Improves (the measure goes up)		3 studies	294 people
	Jump Height	Improves (the measure goes up)		1 study	145 people
	Muscular Endurance	Improves (the measure goes up)		1 study	627 people
	Blood glucose	Changes; see studies			450 people
	Breathing Rate	Changes; see studies			146 people
	Exercise Capacity	Improves (the measure goes up)			352 people
	Oxygen Uptake	Improves (the measure goes up)			406 people
	Respiratory Exchange Ratio	Improves (the measure goes up)			362 people
	Sprint Performance Metrics	Improves (the measure goes up)			396 people
	Strength	Improves (the measure goes up)			904 people

Electrolytes

Electrolytes: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Hydration Maintenance During Prolonged Exercise Multiple human trials and systematic reviews demonstrate that electrolyte-containing beverages help maintain plasma volume and hydration status during prolonged exercise (>60 minutes), particularly compared to plain water. Benefits are most pronounced during exercise lasting >3 hours where sweat losses are substantial.	Improves (the measure goes up)	Moderate effect	6 studies	800 people
Studies that measured hydration maintenance during prolonged exercise Electrolyte supplements don't prevent illness in athletesNews Report · 2020 · PMID 31891816 Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season trainingJ Int Soc Sports Nutr · 2018 · PMID 30203584 Fluid and electrolyte needs for training, competition, and recoveryJ Sports Sci · 2011 · PMID 22150427 and 3 more on the Electrolytes page
	Endurance Exercise Performance Preservation Systematic reviews find minimal evidence that electrolytes directly improve endurance performance. However, multiple human trials show that by maintaining hydration and blood volume during prolonged exercise (>3 hours), electrolyte replacement indirectly prevents performance decline. The effect is most relevant for marathons, triathlons, and ultra-endurance events.	Improves (the measure goes up)	Small effect	5 studies	600 people
Studies that measured endurance exercise performance preservation Electrolyte supplements don't prevent illness in athletesNews Report · 2020 · PMID 31891816 Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season trainingJ Int Soc Sports Nutr · 2018 · PMID 30203584 Fluid and electrolyte needs for training, competition, and recoveryJ Sports Sci · 2011 · PMID 22150427 and 2 more on the Electrolytes page

Green Tea Extract

Fat Oxidation
Heart Rate: improves
Oxygen Uptake: improves

Green Tea Extract: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Studies	People
	Fat Oxidation Mixed effect		5 studies	31 people
Studies that measured fat oxidation Epigallocatechin-3-gallate and postprandial fat oxidation in overweight/obese male volunteers: a pilot studyEur J Clin Nutr · PMID 20372175 The effects of epigallocatechin-3-gallate on thermogenesis and fat oxidation in obese men: a pilot studyJ Am Coll Nutr · PMID 17906192 Effect of endurance training supplemented with green tea extract on substrate metabolism during exercise in humansScand J Med Sci Sports · PMID 20459475 and 2 more on the Green Tea Extract page
	Heart Rate	Improves (the measure goes down)	1 study	19 people
Studies that measured heart rate Epigallocatechin-3-gallate increases maximal oxygen uptake in adult humansMed Sci Sports Exerc · PMID 19952844
	Oxygen Uptake	Improves (the measure goes up)		38 people

Branched-Chain Amino Acids

Aerobic Exercise Metrics: improves
Blood glucose
Fat Oxidation: improves

Branched-Chain Amino Acids: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect	3 studies	235 people
Studies that measured aerobic exercise metrics Ingestion of branched-chain amino acids and tryptophan during sustained exercise in man: failure to affect performanceJ Physiol · PMID 7473239 Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletionJ Sports Med Phys Fitness · PMID 21297567 Administration of branched-chain amino acids during sustained exercise--effects on performance and on plasma concentration of some amino acidsEur J Appl Physiol Occup Physiol · PMID 1748109
	Blood glucose No effect		NoneNo effect		7 people
	Fat Oxidation	Improves (the measure goes up)		1 study	7 people
Studies that measured fat oxidation The effect of branched chain amino acids on psychomotor performance during treadmill exercise of changing intensity simulating a soccer gameAppl Physiol Nutr Metab · PMID 22050133
	Blood Lactate (Exercise)	Changes; see studies			7 people
	Fatigue Symptoms	Changes; see studies			218 people
	Ketone Bodies	Improves (the measure goes up)			7 people

Ashwagandha

Aerobic Exercise Metrics: improves
Oxygen Uptake: improves
Blood glucose: improves

Ashwagandha: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Moderate Improvement	Improves (the measure goes up)	Moderate effect	1 study	226 people
Studies that measured aerobic exercise metrics Effects of Ashwagandha ( Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-AnalysisJ Funct Morphol Kinesiol · PMID 33670194
	Oxygen Uptake	Improves (the measure goes up)		2 studies	85 people
Studies that measured oxygen uptake Effects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adultsInt J Ayurveda Res · PMID 21170205 Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclistsJ Ayurveda Integr Med · PMID 23326093
	Blood glucose	Improves (the measure goes down)		1 study	40 people
Studies that measured blood glucose Hypoglycemic, diuretic and hypocholesterolemic effect of winter cherry (Withania somnifera, Dunal) rootIndian J Exp Biol · PMID 11116534
	Red Blood Cell Count	Improves (the measure goes up)		1 study	40 people
Studies that measured red blood cell count Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR TrialNutrients · PMID 30463324
	White Blood Cell Count	Improves (the measure goes up)		1 study	40 people
Studies that measured white blood cell count Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteersJ Ayurveda Integr Med · PMID 23125505
	Anaerobic Capacity	Improves (the measure goes up)			40 people
	Body Fat	Improves (the measure goes down)			40 people
	Exercise Capacity	Improves (the measure goes up)			40 people
	Fat Oxidation	Improves (the measure goes up)			45 people
	Hematocrit	Improves (the measure goes up)			40 people
	Hemoglobin	Improves (the measure goes up)			40 people
	Muscle Mass	Improves (the measure goes up)			40 people
	Muscle Soreness	Improves (the measure goes down)			40 people
	Power Output	Improves (the measure goes up)			80 people
	Strength	Improves (the measure goes up)			198 people
	Urea	Improves (the measure goes up)			40 people
	vLDL-C	Improves (the measure goes down)			40 people
	Weight	Improves (the measure goes down)			40 people

Taurine

Aerobic Exercise Metrics: improves
Anaerobic Capacity
Exercise Capacity: improves

Taurine: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect	1 study	308 people
Studies that measured aerobic exercise metrics Does One Shot Work? The Acute Impact of a Single Taurine Dose on Exercise Performance: A Meta-Analytic Review.Scand J Med Sci Sports · PMID 40852891
	Anaerobic Capacity No effect		NoneNo effect		308 people
	Exercise Capacity	Improves (the measure goes up)		1 study	116 people
Studies that measured exercise capacity The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-AnalysisSports Med · PMID 29546641
	Muscular Endurance	Improves (the measure goes up)			308 people
	Power Output	Improves (the measure goes up)			308 people

Sodium Bicarbonate

Aerobic Exercise Metrics: improves
Serum Bicarbonate: improves
Power Output: improves

Sodium Bicarbonate: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect		22 people
	Serum Bicarbonate	Improves (the measure goes up)		26 studies	215 people
Studies that measured serum bicarbonate Effects of various sodium bicarbonate loading protocols on the time-dependent extracellular buffering profileJ Strength Cond Res · PMID 20040895 Acid-base balance during repeated bouts of exercise: influence of HCO3Int J Sports Med · PMID 6094373 Effects of sodium bicarbonate ingestion on prolonged intermittent exerciseMed Sci Sports Exerc · PMID 12900682 and 23 more on the Sodium Bicarbonate page
	Power Output	Improves (the measure goes up)		6 studies	10 people
Studies that measured power output Reliability and effect of sodium bicarbonate: buffering and 2000-m rowing performanceInt J Sports Physiol Perform · PMID 22634964 Influence of sodium bicarbonate on performance and hydration in lightweight rowingInt J Sports Physiol Perform · PMID 21941012 The effect of induced alkalosis and acidosis on plasma lactate and work output in elite oarsmenEur J Appl Physiol Occup Physiol · PMID 2548862 and 3 more on the Sodium Bicarbonate page
	Blood Acidity	Changes; see studies		4 studies	215 people
Studies that measured blood acidity Acidosis stimulates beta-endorphin release during exerciseJ Appl Physiol · PMID 7836218 Time course of blood bicarbonate and pH three hours after sodium bicarbonate ingestionInt J Sports Physiol Perform · PMID 19208932 Effects of sodium bicarbonate on nitrogen metabolism and ketone bodies during very low energy protein diets in obese subjectsMetabolism · PMID 2556622 and 1 more on the Sodium Bicarbonate page
	Rating of Perceived Exertion	Improves (the measure goes up)		4 studies	6 people
Studies that measured rating of perceived exertion Effects of sodium bicarbonate ingestion on performance and perceptual responses in a laboratory-simulated BMX cycling qualification seriesJ Strength Cond Res · PMID 18714219 Effect of sodium bicarbonate on muscle metabolism during intense endurance cyclingMed Sci Sports Exerc · PMID 11932569 Bicarbonate ingestion has no ergogenic effect on consecutive all out sprint tests in BMX elite cyclistsEur J Appl Physiol · PMID 21465247 and 1 more on the Sodium Bicarbonate page
	Blood Lactate (Exercise)	Changes; see studies		2 studies	215 people
	Fat Oxidation	Improves (the measure goes up)		1 study	6 people
	Heart Rate	Improves (the measure goes down)			6 people
	Oxygen Uptake	Improves (the measure goes up)			215 people

Nitrate

Aerobic Exercise Metrics: improves
Blood Lactate (Exercise)
Exercise Capacity: improves

Nitrate: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect		20 people
	Blood Lactate (Exercise) No effect		NoneNo effect		848 people
	Exercise Capacity	Improves (the measure goes up)		5 studies	604 people
Studies that measured exercise capacity The Effect of Dietary Nitrate Supplementation on Endurance Exercise Performance in Healthy Adults: A Systematic Review and Meta-Analysis.Sports Med · PMID 27600147 Nitrate supplementation improves physical performance specifically in non-athletes during prolonged open-ended tests: a systematic review and meta-analysis.Br J Nutr · PMID 29553034 Factors that Moderate the Effect of Nitrate Ingestion on Exercise Performance in Adults: A Systematic Review with Meta-Analyses and Meta-Regressions.Adv Nutr · PMID 35580578 and 2 more on the Nitrate page
	Heart Rate	Improves (the measure goes down)		2 studies	11 people
Studies that measured heart rate Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trialNutr J · PMID 23231777 Absence of an effect of high nitrate intake from beetroot juice on blood pressure in treated hypertensive individuals: a randomized controlled trialAm J Clin Nutr · PMID 26135348
	Oxygen Cost of Exercise	Improves (the measure goes up)		2 studies	1,563 people
Studies that measured oxygen cost of exercise Dietary nitrate supplementation reduces the O2 cost of walking and running: a placebo-controlled studyJ Appl Physiol · PMID 21071588 The effects of dietary nitrate supplementation on endurance exercise performance and cardiorespiratory measures in healthy adults: a systematic review and meta-analysis.J Int Soc Sports Nutr · PMID 34243756
	Peak power output (PPO)	Improves (the measure goes up)		1 study	383 people
	Power Output	Improves (the measure goes up)		1 study	1,062 people
	Rating of Perceived Exertion	Improves (the measure goes up)		1 study	974 people
	Maximal isometric voluntary contraction	Improves (the measure goes up)			383 people
	Oxygen Uptake	Improves (the measure goes up)			286 people

Rhodiola Rosea

Aerobic Exercise Metrics: improves
Depression Symptoms: improves
Cortisol: improves

Rhodiola Rosea: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect		668 people
	Depression Symptoms	Improves (the measure goes down)		4 studies	18 people
Studies that measured depression symptoms The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood SymptomsPhytother Res · PMID 26502953 Rhodiola rosea (SHR-5), Part I: a proprietary root extract of Rhodiola rosea is found to be effective in the treatment of stress-related fatigueHolist Nurs Pract · PMID 24503750 Rhodiola rosea versus sertraline for major depressive disorder: A randomized placebo-controlled trialPhytomedicine · PMID 25837277 and 1 more on the Rhodiola Rosea page
	Cortisol	Improves (the measure goes down)		3 studies	44 people
Studies that measured cortisol Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy menJ Sport Health Sci · PMID 30450257 A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatiguePlanta Med · PMID 19016404 The effects of an acute dose of Rhodiola rosea on endurance exercise performanceJ Strength Cond Res · PMID 23443221
	C-Reactive Protein (CRP)	Improves (the measure goes down)		1 study	668 people
Studies that measured c-reactive protein (crp) Extract of Rhodiola rosea radix reduces the level of C-reactive protein and creatinine kinase in the bloodBull Exp Biol Med · PMID 15514725
	Total Antioxidant Capacity (TAC)	Improves (the measure goes up)		1 study	668 people
Studies that measured total antioxidant capacity (tac) The effect of Rhodiola rosea supplementation on endurance performance and related biomarkers: a systematic review and meta-analysis.Front Nutr · PMID 41080184
	Weight	Improves (the measure goes down)		1 study	12 people
	Alertness	Improves (the measure goes up)			26 people
	Anti-Oxidant Enzyme Profile	Improves (the measure goes up)			26 people
	Blood Lactate (Exercise)	Changes; see studies			668 people
	Creatine Kinase	Changes; see studies			668 people
	Fatigue Symptoms	Improves (the measure goes down)			30 people
	Growth Hormone	Improves (the measure goes up)			26 people
	Heart Rate	Improves (the measure goes down)			44 people
	Interleukin 6	Improves (the measure goes down)			668 people
	Oxidative Stress Biomarkers	Improves (the measure goes down)			668 people
	Power Output	Improves (the measure goes up)			38 people
	Rating of Perceived Exertion	Improves (the measure goes up)			18 people
	Reaction Time	Improves (the measure goes up)			38 people
	Superoxide Dismutase Activity	Improves (the measure goes up)			668 people
	Testosterone	Improves (the measure goes up)			26 people
	Vigor/Activity	Improves (the measure goes up)			18 people

Mitoquinone mesylate

Aerobic Exercise Performance: improves

Mitoquinone mesylate: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Aerobic Exercise Performance Two small RCTs in middle-aged men found MitoQ (20 mg/day) improved exercise performance. Broome et al. (2021) reported a 1.3% improvement in 8 km cycling time trial completion with 4.4% higher average power in 19 trained cyclists. Broome et al. (2022) found greater training-induced peak power improvements in 23 untrained men, though VO2peak gains were comparable to placebo.	Improves (the measure goes up)	Small effect	4 studies	42 people
Studies that measured aerobic exercise performance Oral subchronic toxicity study and genetic toxicity evaluation of mitoquinone mesylateJournal of Applied Toxicology · 2024 · PMID 38860421 MitoQ supplementation augments acute exercise-induced increases in muscle PGC1alpha mRNA and improves training-induced increases in peak power independent of mitochondrial content and function in untrained middle-aged menRedox Biology · 2022 · PMID 35623315 Mitochondria-targeted antioxidant supplementation improves 8 km time trial performance in middle-aged trained male cyclistsJournal of the International Society of Sports Nutrition · 2021 · PMID 34419082 and 1 more on the Mitoquinone mesylate page

Tetraselmis Chuii

Aerobic Exercise Performance: improves

Tetraselmis Chuii: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Aerobic Exercise Performance A double-blind trial in 32 amateur soccer players found 200 mg/day for 30 days increased VO2max and oxygen pulse with decreased heart rate. A separate randomized crossover RCT confirmed increased VO2peak at 25 mg/day for 14 days in healthy adults.	Improves (the measure goes up)	Small effect	3 studies	50 people
Studies that measured aerobic exercise performance Neuroprotective Potential and Bioactive Compound Characterization of Tetraselmis chuiiInternational Journal of Molecular Sciences · 2024 · PMID 38612712 Effects of Tetraselmis chuii Microalgae Supplementation on Ergospirometric, Haematological and Biochemical Parameters in Amateur Soccer PlayersInternational Journal of Environmental Research and Public Health · 2020 · PMID 32967151 Safety assessment of a lyophilized biomass of Tetraselmis chuii (TetraSOD) in a 90 day feeding studyFood and Chemical Toxicology · 2019 · PMID 31505236

Panax Ginseng (Korean Ginseng)

Blood Lactate (Exercise): improves
Oxygen Uptake: improves
Body Fat: improves

Panax Ginseng (Korean Ginseng): outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Blood Lactate (Exercise) Small Decrease	Improves (the measure goes down)	Small effect	2 studies	36 people
Studies that measured blood lactate (exercise) No ergogenic effect of ginseng ingestionInt J Sport Nutr · PMID 8876346 No ergogenic effects of ginseng (Panax ginseng C.A. Meyer) during graded maximal aerobic exerciseJ Am Diet Assoc · PMID 9336557
	Oxygen Uptake	Improves (the measure goes up)		2 studies	105 people
Studies that measured oxygen uptake Ginseng supplementation does not enhance healthy young adults' peak aerobic exercise performanceJ Am Coll Nutr · PMID 9791844 Ginseng treatment improves psychomotor performance at rest and during graded exercise in young athletesInt J Sport Nutr · PMID 10660868
	Body Fat	Improves (the measure goes down)			41 people
	Exercise Capacity	Improves (the measure goes up)			28 people
	Heart Rate	Improves (the measure goes down)			105 people
	Rating of Perceived Exertion	Improves (the measure goes up)			36 people
	Respiratory Exchange Ratio	Improves (the measure goes up)			36 people
	Weight	Improves (the measure goes down)			41 people

Haskap Berry

Endurance Exercise Performance: improves

Haskap Berry: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Endurance Exercise Performance A double-blind placebo-controlled RCT in 30 male recreational runners found haskap berry supplementation improved 5 km time trial performance by ~21 seconds (>2% improvement) and increased time to exhaustion by 20 seconds during a VO2peak test. Proposed mechanism involves improved vascular function and exercise-induced oxidative stress management.	Improves (the measure goes up)	Small effect	2 studies	30 people

Red Spinach Extract

Aerobic Exercise Performance: improves

Red Spinach Extract: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Aerobic Exercise Performance In a double-blind crossover RCT (n=17), 7 days of 1g red spinach extract improved 4-km cycling time trial completion time, average power, and speed vs placebo. A separate crossover trial (n=14) found RSE significantly increased VO2 at ventilatory threshold (+6.1%). A 15-day supplementation study (n=11) found ~19% greater time-to-exhaustion during high-intensity exercise with RSE vs placebo.	Improves (the measure goes up)	Small effect	2 studies	42 people

Ginger (Zingiber officinale)

Muscle Soreness: improves
Rating of Perceived Exertion: improves

Ginger (Zingiber officinale): outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Muscle Soreness Small Improvement	Improves (the measure goes down)	Small effect	1 study	25 people
	Rating of Perceived Exertion	Improves (the measure goes up)		1 study	25 people

Magnesium

Aerobic Exercise Metrics: improves
Blood glucose: improves
Muscle Oxygenation: improves

Magnesium: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics Moderate Improvement	Improves (the measure goes up)	Moderate effect		23 people
Blood glucose	Improves (the measure goes down)		17 studies	23 people
Muscle Oxygenation	Improves (the measure goes up)		1 study	23 people
Insulin	Changes; see studies			23 people

Capsaicin

Fat Oxidation: improves
Heart Rate: improves
Oxygen Uptake: improves

Capsaicin: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Fat Oxidation Small Increase	Improves (the measure goes up)	Small effect		10 people
Heart Rate	Improves (the measure goes down)		1 study	10 people
Oxygen Uptake	Improves (the measure goes up)			10 people

Eleuthero

Blood glucose: improves
Rating of Perceived Exertion: improves
Fat Oxidation: improves

Eleuthero: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Blood glucose Small Improvement	Improves (the measure goes down)	Small effect		9 people
Rating of Perceived Exertion	Improves (the measure goes up)		1 study	9 people
Fat Oxidation	Improves (the measure goes up)			9 people
Fatigue Resistance	Improves (the measure goes down)			9 people

Astaxanthin

Aerobic Exercise Metrics: improves
Blood glucose: changes; see studies
Blood Lactate (Exercise): changes; see studies

Astaxanthin: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect		53 people
Blood glucose	Changes; see studies		1 study	32 people
Blood Lactate (Exercise)	Changes; see studies		1 study	53 people
Rating of Perceived Exertion	Improves (the measure goes up)		1 study	32 people
Fat Oxidation	Improves (the measure goes up)			21 people
Fatigue Resistance	Changes; see studies			21 people
Free Fatty Acids	Improves (the measure goes up)			32 people
Heart Rate	Changes; see studies			32 people
Insulin	Changes; see studies			32 people
Oxygen Cost of Exercise	Improves (the measure goes up)			32 people
Power Output	Improves (the measure goes up)			21 people
Respiratory Exchange Ratio	Improves (the measure goes up)			32 people

L-Carnitine

Aerobic Exercise Metrics
Blood Lactate (Exercise): changes; see studies
Power Output: improves

L-Carnitine: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	4 studies	56 people
Blood Lactate (Exercise)	Changes; see studies		5 studies	81 people
Power Output	Improves (the measure goes up)		5 studies	32 people
Fat Oxidation	Improves (the measure goes up)		1 study	5 people
Muscle Carnitine Content	Improves (the measure goes up)			32 people

Vitamin C

Aerobic Exercise Metrics
Cortisol: improves
Oxidative Stress Biomarkers: improves

Vitamin C: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	68 people
Cortisol	Improves (the measure goes down)		5 studies	28 people
Oxidative Stress Biomarkers	Improves (the measure goes down)		5 studies	35 people
Blood glucose	Improves (the measure goes down)		3 studies	28 people
Exercise-Induced Oxidation	Changes; see studies		2 studies	7 people
Uric Acid	Improves (the measure goes down)		2 studies	28 people
Exercise Adaptations	Improves (the measure goes up)		1 study	15 people
Glycemic Control	Improves (the measure goes up)		1 study	21 people
Heart Rate	Improves (the measure goes down)		1 study	28 people
Interferon Gamma	Improves (the measure goes up)		1 study	28 people
Plasma Vitamin C	Improves (the measure goes up)		1 study	28 people
Exercise-Induced Immune Suppression	Improves (the measure goes up)			28 people
Insulin	Changes; see studies			28 people
Interleukin 10	Improves (the measure goes up)			28 people
Interleukin 2	Improves (the measure goes up)			28 people
Interleukin 6	Improves (the measure goes down)			28 people
Interleukin 8	Changes; see studies			28 people
Lymphocyte Count	Improves (the measure goes up)			28 people
Monocyte Count	Improves (the measure goes up)			28 people
Natural Killer Cell Content	Improves (the measure goes up)			28 people
Neutrophil Count	Improves (the measure goes up)			28 people
Oxygen Uptake	Improves (the measure goes up)			15 people
Rating of Perceived Exertion	Improves (the measure goes up)			28 people

Exogenous Ketones

Aerobic Exercise Metrics

Exogenous Ketones: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	228 people

Iron

Aerobic Exercise Metrics
Exercise Capacity: improves

Iron: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	14 people
	Exercise Capacity	Improves (the measure goes up)		1 study	235 people

Vitamin E

Aerobic Exercise Metrics
Oxidative Stress Biomarkers: improves
Blood Lactate (Exercise): changes; see studies

Vitamin E: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	68 people
Oxidative Stress Biomarkers	Improves (the measure goes down)		3 studies	68 people
Blood Lactate (Exercise)	Changes; see studies			30 people
Cortisol	Improves (the measure goes down)			38 people
Heart Rate	Improves (the measure goes down)			30 people
Homocysteine	Improves (the measure goes down)			38 people
Muscle Damage	Changes; see studies			30 people

Colostrum

Aerobic Exercise Metrics
Weight: improves
IGF-1: improves

Colostrum: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	137 people
Weight	Improves (the measure goes down)		5 studies	108 people
IGF-1	Improves (the measure goes up)		2 studies	58 people
Oxygen Uptake	Improves (the measure goes up)		2 studies	117 people
Heart Rate	Improves (the measure goes down)		1 study	60 people
Intestinal Permeability	Improves (the measure goes up)		1 study	30 people
Muscle Mass	Improves (the measure goes up)		1 study	48 people
Anaerobic Capacity	Improves (the measure goes up)			28 people
Blood Lactate (Exercise)	Changes; see studies			30 people
Body Fat	Improves (the measure goes down)			48 people
Fat Oxidation	Improves (the measure goes up)			30 people
Lactate Threshold	Improves (the measure goes up)			60 people
Muscular Endurance	Improves (the measure goes up)			20 people
Power Output	Improves (the measure goes up)			77 people
Ventilatory Threshold	Improves (the measure goes up)			29 people

Creatine

Aerobic Exercise Metrics
Power Output: improves
Weight: improves

Creatine: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	106 people
Power Output	Improves (the measure goes up)		44 studies	18 people
Weight	Improves (the measure goes down)		10 studies	73 people
Oxygen Uptake	Improves (the measure goes up)		2 studies	55 people
Fatigue Resistance	Improves (the measure goes down)			55 people

Cordyceps

Aerobic Exercise Metrics
Oxygen Uptake: improves

Cordyceps: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Aerobic Exercise Metrics No effect		NoneNo effect	1 study	22 people
	Oxygen Uptake	Improves (the measure goes up)		1 study	22 people

Velvet Antler

Aerobic Exercise Metrics
Testosterone: improves
Erythropoietin: improves

Velvet Antler: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	1 study	38 people
Testosterone	Improves (the measure goes up)		1 study	38 people
Erythropoietin	Improves (the measure goes up)			38 people
IGF-1	Improves (the measure goes up)			38 people
Muscle Mass	Improves (the measure goes up)			38 people
Power Output	Improves (the measure goes up)			38 people
Red Blood Cell Count	Improves (the measure goes up)			38 people

Spirulina

Aerobic Exercise Metrics
Body Fat: improves
Muscular Endurance: improves

Spirulina: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	1 study	100 people
Body Fat	Improves (the measure goes down)		2 studies	52 people
Muscular Endurance	Improves (the measure goes up)		1 study	9 people
Oxidative Stress Biomarkers	Improves (the measure goes down)		1 study	9 people
Oxygen Cost of Exercise	Improves (the measure goes up)		1 study	11 people
Power Output	Improves (the measure goes up)		1 study	19 people
Treg Cells	Improves (the measure goes up)		1 study	19 people
Weight	Improves (the measure goes down)		1 study	52 people
Blood Lactate (Exercise)	Changes; see studies			19 people
CD8 Lymphocytes	Improves (the measure goes up)			19 people
Cognition	Improves (the measure goes up)			18 people
Fat Oxidation	Improves (the measure goes up)			9 people
Heart Rate	Improves (the measure goes down)			63 people
Hemoglobin	Improves (the measure goes up)			11 people
Natural Killer Cell Content	Improves (the measure goes up)			19 people
Oxygen Uptake	Improves (the measure goes up)			63 people
Respiratory Exchange Ratio	Improves (the measure goes up)			11 people
Stress Signs and Symptoms	Improves (the measure goes down)			18 people
T Cell Count	Improves (the measure goes up)			19 people

D-Ribose

Aerobic Exercise Metrics
Power Output: improves
ATP Regeneration: improves

D-Ribose: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	1 study	31 people
Power Output	Improves (the measure goes up)		3 studies	26 people
ATP Regeneration	Improves (the measure goes up)		2 studies	8 people
Blood glucose	Improves (the measure goes down)		1 study	26 people
Blood Urea Nitrogen	Improves (the measure goes up)			26 people
Creatine Kinase	Changes; see studies			26 people
Cycling Performance	Improves (the measure goes up)			8 people
Rating of Perceived Exertion	Improves (the measure goes up)			26 people

Black Ginger

Aerobic Exercise Metrics
Power Output
Rating of Perceived Exertion: improves

Black Ginger: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	1 study	17 people
Power Output No effect		NoneNo effect		17 people
Rating of Perceived Exertion	Improves (the measure goes up)			17 people

Citrulline

Aerobic Exercise Metrics
Blood Lactate (Exercise): changes; see studies
Heart Rate: improves

Citrulline: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	1 study	101 people
Blood Lactate (Exercise)	Changes; see studies		6 studies	27 people
Heart Rate	Improves (the measure goes down)		4 studies	37 people
Power Output	Improves (the measure goes up)		3 studies	64 people
Muscular Endurance	Improves (the measure goes up)		2 studies	22 people
Insulin	Changes; see studies		1 study	17 people
Plasma Arginine	Improves (the measure goes up)		1 study	22 people
Rating of Perceived Exertion	Improves (the measure goes up)		1 study	20 people
Blood glucose	Improves (the measure goes down)			27 people
Fatigue Symptoms	Improves (the measure goes down)			17 people
Muscle Oxygenation	Improves (the measure goes up)			10 people

Fish Oil

Body Fat
Oxygen Cost of Exercise: improves
Oxygen Uptake: improves

Fish Oil: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Body Fat No effect		NoneNo effect		34 people
Oxygen Cost of Exercise	Improves (the measure goes up)		1 study	26 people
Oxygen Uptake	Improves (the measure goes up)			34 people
Power Output	Improves (the measure goes up)			26 people

Coenzyme Q10

Aerobic Exercise Metrics
Oxidative Stress Biomarkers: improves
Power Output: improves

Coenzyme Q10: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect		15 people
Oxidative Stress Biomarkers	Improves (the measure goes down)		9 studies	15 people
Power Output	Improves (the measure goes up)		1 study	15 people
Anaerobic Capacity	Improves (the measure goes up)			15 people
Heart Rate	Improves (the measure goes down)			15 people
Lactate Threshold	Improves (the measure goes up)			15 people
Rating of Perceived Exertion	Improves (the measure goes up)			15 people

L-Tyrosine

Adrenocorticotropic Hormone
Heart Rate: improves
Rating of Perceived Exertion: improves

L-Tyrosine: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Adrenocorticotropic Hormone No effect		NoneNo effect		20 people
Heart Rate	Improves (the measure goes down)		5 studies	9 people
Rating of Perceived Exertion	Improves (the measure goes up)		3 studies	9 people
Blood glucose	Improves (the measure goes down)		1 study	29 people
Aerobic Exercise Metrics	Improves (the measure goes up)			29 people
Blood Lactate (Exercise)	Changes; see studies			29 people
Cortisol	Improves (the measure goes down)			20 people
Fatigue Symptoms	Improves (the measure goes down)			20 people
Free Fatty Acids	Improves (the measure goes up)			9 people
Muscular Endurance	Improves (the measure goes up)			20 people
Oxygen Uptake	Improves (the measure goes up)			9 people
Strength	Improves (the measure goes up)			20 people

Umckaloabo

Aerobic Exercise Metrics
Immunoglobulin A: improves
Exercise-Induced Immune Suppression: improves

Umckaloabo: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect		25 people
Immunoglobulin A	Improves (the measure goes up)		1 study	25 people
Exercise-Induced Immune Suppression	Improves (the measure goes up)			25 people

Conjugated Linoleic Acid

Blood glucose
Body Fat: improves

Conjugated Linoleic Acid: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Blood glucose No effect		NoneNo effect		44 people
	Body Fat	Improves (the measure goes down)		7 studies	44 people

Theanine

Aerobic Exercise Metrics
Interleukin 4: improves
Blood Lactate (Exercise): changes; see studies

Theanine: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect		20 people
Interleukin 4	Improves (the measure goes up)		1 study	20 people
Blood Lactate (Exercise)	Changes; see studies			20 people
Interferon Gamma	Improves (the measure goes up)			20 people
Interleukin 10	Improves (the measure goes up)			20 people
Interleukin 2	Improves (the measure goes up)			20 people
Lymphocyte Count	Improves (the measure goes up)			20 people
Natural Killer Cell Content	Improves (the measure goes up)			20 people
Power Output	Improves (the measure goes up)			20 people
Total Antioxidant Capacity (TAC)	Improves (the measure goes up)			20 people
Treg Cells	Improves (the measure goes up)			20 people
White Blood Cell Count	Improves (the measure goes up)			20 people

Echinacea

Aerobic Exercise Metrics
Hemoglobin: improves
Erythropoietin: improves

Echinacea: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect		107 people
Hemoglobin	Improves (the measure goes up)		1 study	107 people
Erythropoietin	Improves (the measure goes up)			107 people
Hematocrit	Improves (the measure goes up)			107 people

Whey Protein

Heart Rate
Weight: improves
Peak power output (PPO): improves

Whey Protein: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Heart Rate No effect		NoneNo effect		48 people
Weight	Improves (the measure goes down)		4 studies	40 people
Peak power output (PPO)	Improves (the measure goes up)			48 people
Power Output	Improves (the measure goes up)			84 people
Rating of Perceived Exertion	Improves (the measure goes up)			66 people
Respiratory Exchange Ratio	Improves (the measure goes up)			48 people

Tart Cherry Juice

Aerobic Exercise Metrics
Nitric Oxide: improves
Anaerobic Capacity: improves

Tart Cherry Juice: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect		10 people
Nitric Oxide	Improves (the measure goes up)		1 study	10 people
Anaerobic Capacity	Improves (the measure goes up)			10 people
Blood Lactate (Exercise)	Changes; see studies			10 people
Oxygen Uptake	Improves (the measure goes up)			10 people
Power Output	Improves (the measure goes up)			10 people
Vascular Function	Improves (the measure goes up)			10 people

Beta-Alanine

Aerobic Exercise Metrics
Muscular Endurance: improves
Anaerobic Exercise Performance: improves

Beta-Alanine: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect		115 people
Muscular Endurance	Improves (the measure goes up)		5 studies	39 people
Anaerobic Exercise Performance	Improves (the measure goes up)		3 studies	1,461 people
Oxygen Uptake	Improves (the measure goes up)		1 study	39 people
Blood Lactate (Exercise)	Changes; see studies			109 people
Fatigue Symptoms	Changes; see studies			22 people
Heart Rate	Changes; see studies			39 people
Rating of Perceived Exertion	Improves (the measure goes up)			48 people

Cocoa Extract

Adrenocorticotropic Hormone
Oxidative Stress Biomarkers: improves
Fat Oxidation: improves

Cocoa Extract: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Adrenocorticotropic Hormone No effect		NoneNo effect		20 people
Oxidative Stress Biomarkers	Improves (the measure goes down)		2 studies	28 people
Fat Oxidation	Improves (the measure goes up)		1 study	20 people
Aerobic Exercise Metrics	Improves (the measure goes up)			28 people
Cortisol	Improves (the measure goes down)			20 people
Exercise-Induced Oxidation	Changes; see studies			20 people
Glucagon	Changes; see studies			20 people
Heart Rate	Improves (the measure goes down)			20 people
Insulin	Changes; see studies			20 people
Interleukin 10	Improves (the measure goes up)			20 people
Interleukin 6	Improves (the measure goes down)			20 people
Neutrophil Count	Improves (the measure goes up)			20 people
Plasma Vitamin E	Improves (the measure goes up)			28 people
Rating of Perceived Exertion	Improves (the measure goes up)			20 people

Terminalia Arjuna

Anaerobic Capacity
Power Output: improves

Terminalia Arjuna: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Anaerobic Capacity No effect		NoneNo effect		40 people
	Power Output	Improves (the measure goes up)			40 people

Phenylethylamine

Exercise-Induced Euphoria: improves

Phenylethylamine: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Exercise-Induced Euphoria Endogenous PEA levels increase during exercise and are mechanistically implicated in the 'runner's high' phenomenon via catecholamine release. Some pre-workout supplements include PEA, but no clinical trials demonstrate that oral PEA supplementation enhances exercise performance or mood during exercise, as the fundamental oral bioavailability limitation (rapid MAO-B destruction) remains unaddressed.	Improves (the measure goes up)	Small effect

ZMA

Aerobic Exercise Performance: improves

ZMA: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Aerobic Exercise Performance Independent studies in trained athletes have found no significant improvement in aerobic exercise performance metrics with ZMA supplementation when participants had adequate baseline zinc and magnesium levels. Any performance benefits observed in other trials are attributed to correcting pre-existing mineral deficiencies rather than a pharmacological effect of the ZMA formulation itself.	Improves (the measure goes up)	Small effect		50 people

Bitter orange

Carbohydrate Oxidation: improves

Bitter orange: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Carbohydrate Oxidation	Improves (the measure goes up)		6 studies	66 people

Cannabis

Heart Rate: improves
Aerobic Exercise Metrics: worsens
Lung Function: improves

Cannabis: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Heart Rate	Improves (the measure goes down)		4 studies	32 people
Aerobic Exercise Metrics Small Detriment	Worsens (the measure goes down)	Small effect	1 study	32 people
Lung Function	Improves (the measure goes up)		1 study	12 people
Blood Flow	Improves (the measure goes up)			20 people
Oxygen Uptake	Improves (the measure goes up)			12 people
Power Output	Improves (the measure goes up)			20 people

Tongkat Ali

Strength: improves
Aerobic Exercise Metrics: worsens
Body Fat: changes; see studies

Tongkat Ali: outcomes studied for Aerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Strength	Improves (the measure goes up)		2 studies	45 people
Aerobic Exercise Metrics Small Detriment	Worsens (the measure goes down)	Small effect		45 people
Body Fat	Changes; see studies			45 people
Waist circumference	Changes; see studies			45 people

Glutamine

Ammonia: changes; see studies

Glutamine: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Ammonia	Changes; see studies		1 study	15 people

Nicotinamide Mononucleotide

Anaerobic Capacity: improves

Nicotinamide Mononucleotide: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Anaerobic Capacity	Improves (the measure goes up)		1 study	1 person

Resveratrol

Aerobic Exercise Metrics: improves

Resveratrol: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Aerobic Exercise Metrics	Improves (the measure goes up)		1 study	43 people

Pyruvate

Aerobic Exercise Metrics: improves

Pyruvate: outcomes studied for Aerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Aerobic Exercise Metrics	Improves (the measure goes up)		1 study	7 people

Key findings

Aerobic Exercise MetricsCaffeineImproves (the measure goes up)
Hydration Maintenance During Prolonged ExerciseElectrolytesImproves (the measure goes up)
Fat OxidationGreen Tea Extract

The Aerobic Exercise Performance (Endurance) protocol

2 primary supplements · 4 supporting supplements

Caffeine3–6 mg/kg body weight 30–60 min before exercise
Beetroot Juice (Nitrate)300–600 mg nitrate (500 ml beetroot juice) 2–3 hours before exercise

See the full protocol

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Studies cited

9 studies from PubMed

Potential ergogenic activity of grape juice in runnersAppl Physiol Nutr Metab · PMID 26288392
A single dose of purple grape juice improves physical performance and antioxidant activity in runners: a randomized, crossover, double-blind, placebo studyEur J Nutr · PMID 31732851
Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of runningAppl Physiol Nutr Metab · PMID 22111516
Response of VO(2max) to dark chocolate consumption in healthy subjects: A systematic review and meta-analysis of randomized controlled trials.Physiol Rep · PMID 40000922
Effects of protein supplementation on body composition, physiological adaptations, and performance during endurance training: a systematic review and meta-analysis.Front Nutr · PMID 40851900
Impact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adultsNutr Metab · PMID 28239404
3-Week passive acclimation to extreme environmental heat (100± 3 °C) in dry sauna increases physical and physiological performance among young semi-professional football players.J Therm Biol · PMID 34503795
Can molecular hydrogen supplementation reduce exercise-induced oxidative stress in healthy adults? A systematic review and meta-analysis.Front Nutr · PMID 38590828
Glycogen supercompensation in skeletal muscle after cycling or running followed by a high carbohydrate intake the following days: a systematic review and meta-analysis.Front Physiol · PMID 40901614

Evidence by supplement

Key findings

The Aerobic Exercise Performance (Endurance) protocol

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Studies cited

Related conditions

Supplement stack for Aerobic Exercise Performance