Aerobic Exercise Performance
Aerobic exercise performance refers to an individual's ability to perform aerobic exercise, which is determined by physiological factors such as VO2max, lactate threshold, and exercise efficiency.
Quick Answer
What it is
Aerobic exercise performance refers to an individual's ability to perform aerobic exercise, which is determined by physiological factors such as VO2max, lactate threshold, and exercise efficiency.
Key findings
- Grade A: Aerobic Exercise Metrics (Caffeine)
- Grade B: Hydration Maintenance During Prolonged Exercise (Electrolytes)
- Grade B: Endurance Exercise Performance Preservation (Electrolytes)
Safety
No specific caution or interaction language was detected in the current summary/outcome notes.
ℹ️ Quick Facts
Quick Facts: Aerobic Exercise Performance
- Supplements Studied:46
- Research Trials:95
- Total Participants:15,408
- Grade A Supplements:1
- Top Supplement:Caffeine (A)
95 trials
15,408 participantsppts
46 supps · 324 outcomes
Evidence-Based Protocol
Supplement stack ranked by research quality
Primary Stack (Tier 1)
3-6mg/kg body weight 30-60 min before exercise
Adenosine receptor antagonist that reduces perceived exertion, enhances fat oxidation, and improves endurance capacity
50 studies | 3,000 participants
300-600mg nitrate (500ml beetroot juice) 2-3 hours before exercise
Increases nitric oxide availability, improving muscle efficiency and reducing oxygen cost of exercise
80 studies | 2,000 participants
Supporting Stack (Tier 2)
3-6g daily for 4+ weeks (chronic loading)
Increases muscle carnosine to buffer hydrogen ions during high-intensity efforts within endurance events
30 studies | 1,200 participants
0.2-0.3g/kg 60-90 min before high-intensity portions
Extracellular buffer that neutralizes acid during intense exercise, delaying fatigue in prolonged efforts
40 studies | 1,000 participants
IronA
If deficient: 30-60mg elemental iron daily with vitamin CEssential for hemoglobin and myoglobin oxygen transport; deficiency severely impairs endurance
20 studies | 800 participants
200-600mg standardized extract 30-60 min before exercise
Adaptogen that reduces perceived exertion and improves oxygen utilization during prolonged exercise
15 studies | 500 participants
How It Works
Aerobic exercise performance depends on oxygen delivery, energy efficiency, and the ability to delay fatigue. Whether you're running, cycling, swimming, or doing any endurance activity, these supplements target the key physiological limiters of aerobic performance.
•Caffeine is the most proven ergogenic aid for endurance exercise. It works by blocking adenosine receptors in the brain, reducing the perception of effort—so exercise feels easier at the same intensity. It also increases fat oxidation (sparing glycogen) and improves muscle contractility. Studies consistently show 2-4% improvements in endurance performance, which is huge in competitive settings. Take 3-6mg/kg about 30-60 minutes before exercise.
•Beetroot Juice (Nitrate) is the second most effective supplement for endurance. Dietary nitrate is converted to nitric oxide, which improves the efficiency of muscle contraction—you use less oxygen to produce the same power output. This translates to improved time trial performance and time to exhaustion. The effect is most pronounced in recreational athletes and at moderate intensities. Drink 500ml beetroot juice (or equivalent nitrate dose) 2-3 hours before exercise.
•Beta-Alanine increases muscle carnosine levels, which buffers acid produced during intense efforts. While primarily beneficial for shorter, high-intensity exercise, it helps with hard efforts within longer endurance events—think the final sprint, hill climbs, or surges. Requires daily loading for 4+ weeks.
•Sodium Bicarbonate is an extracellular buffer that helps neutralize acid during high-intensity portions of endurance events. Most useful for events with significant high-intensity components or repeated hard efforts. Can cause GI distress—test in training.
•Iron is critical for endurance—it's essential for hemoglobin (carries oxygen in blood) and myoglobin (stores oxygen in muscle). Iron deficiency is common in endurance athletes, especially female athletes, and severely impairs performance. Get ferritin tested; supplement only if deficient.
•Rhodiola Rosea is an adaptogen that may reduce perceived exertion and improve performance during prolonged exercise. Effects are more subtle than caffeine but may provide additional benefit.
Expected timeline: Caffeine and nitrate work acutely (single dose before exercise). Beta-alanine requires 4+ weeks of daily supplementation. Iron correction takes 8-12 weeks.
Generated from peer-reviewed researchSchema v2.0
Supplements for Aerobic Exercise Performance
Sorted by strength of evidence
Detailed Outcomes
Grade:
Effect:
Size:
Sort:
|
A
Aerobic Exercise Metrics
Moderate Improvement
64 studies799 participants
moderate↑Improves
B
Agility
Small Improvement
8 studies206 participants
small↑Improves
?
Strength
50 studies904 participants
↑Improves
?
Muscular Endurance
39 studies627 participants
↑Improves
?
Blood Lactate (Exercise)
21 studies416 participants
↑Worsens
?
Heart Rate
21 studies414 participants
↑Worsens
?
Anaerobic Capacity
20 studies298 participants
↑Improves
?
Oxygen Uptake
20 studies406 participants
↑Improves
?
Respiratory Exchange Ratio
18 studies362 participants
↑Improves
?
Rating of Perceived Exertion
15 studies294 participants
↑Improves
?
Sprint Performance Metrics
15 studies396 participants
↑Improves
?
Exercise Capacity
14 studies352 participants
↑Improves
?
Jump Height
10 studies145 participants
↑Improves
?
Breathing Rate
8 studies146 participants
↑Worsens
?
Blood glucose
1 study450 participants
↑Worsens
B
Aerobic Exercise Metrics
Small Improvement
16 studies308 participants
small↑Improves
D
Anaerobic Capacity
No effect
8 studies308 participants
none
?
Exercise Capacity
10 studies116 participants
↑Improves
?
Power Output
6 studies308 participants
↑Improves
?
Muscular Endurance
2 studies308 participants
↑Improves
B
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.
15 studies800 participants
moderate↑Improves
B
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.
12 studies600 participants
small↑Improves
B
Aerobic Exercise Metrics
Small Improvement
11 studies668 participants
small↑Improves
?
Creatine Kinase
8 studies668 participants
↑Worsens
?
Blood Lactate (Exercise)
7 studies668 participants
↑Worsens
?
Superoxide Dismutase Activity
6 studies668 participants
↑Improves
?
Total Antioxidant Capacity (TAC)
6 studies668 participants
↑Improves
?
Oxidative Stress Biomarkers
5 studies668 participants
↓Improves
?
C-Reactive Protein (CRP)
3 studies668 participants
↓Improves
?
Interleukin 6
3 studies668 participants
↓Improves
?
Cortisol
2 studies44 participants
↓Improves
?
Fatigue Symptoms
2 studies30 participants
↓Improves
?
Heart Rate
2 studies44 participants
↓Improves
?
Power Output
2 studies38 participants
↑Improves
?
Reaction Time
2 studies38 participants
↑Improves
?
Alertness
1 study26 participants
↑Improves
?
Anti-Oxidant Enzyme Profile
1 study26 participants
↑Improves
?
Depression Symptoms
1 study18 participants
↓Improves
?
Growth Hormone
1 study26 participants
↑Improves
?
Rating of Perceived Exertion
1 study18 participants
↑Improves
?
Testosterone
1 study26 participants
↑Improves
?
Vigor/Activity
1 study18 participants
↑Improves
?
Weight
1 study12 participants
↓Improves
B
Aerobic Exercise Metrics
Moderate Improvement
7 studies226 participants
moderate↑Improves
?
Strength
7 studies198 participants
↑Improves
?
Oxygen Uptake
2 studies85 participants
↑Improves
?
Power Output
2 studies80 participants
↑Improves
?
Anaerobic Capacity
1 study40 participants
↑Improves
?
Blood glucose
1 study40 participants
↓Improves
?
Body Fat
1 study40 participants
↓Improves
?
Exercise Capacity
1 study40 participants
↑Improves
?
Fat Oxidation
1 study45 participants
↑Improves
?
Hematocrit
1 study40 participants
↑Improves
?
Hemoglobin
1 study40 participants
↑Improves
?
Muscle Mass
1 study40 participants
↑Improves
?
Muscle Soreness
1 study40 participants
↓Improves
?
Red Blood Cell Count
1 study40 participants
↑Improves
?
Urea
1 study40 participants
↑Improves
?
vLDL-C
1 study40 participants
↓Improves
?
Weight
1 study40 participants
↓Improves
?
White Blood Cell Count
1 study40 participants
↑Improves
B
Aerobic Exercise Metrics
Small Improvement
3 studies235 participants
small↑Improves
D
Blood glucose
No effect
1 study7 participants
none
?
Blood Lactate (Exercise)
1 study7 participants
↑Worsens
?
Fat Oxidation
1 study7 participants
↑Improves
?
Fatigue Symptoms
1 study218 participants
↑Worsens
?
Ketone Bodies
1 study7 participants
↑Improves
B
Aerobic Exercise Metrics
Small Improvement
3 studies22 participants
small↑Improves
?
Blood Acidity
15 studies215 participants
↑Worsens
?
Serum Bicarbonate
15 studies215 participants
↑Improves
?
Blood Lactate (Exercise)
14 studies215 participants
↑Worsens
?
Oxygen Uptake
5 studies215 participants
↑Improves
?
Fat Oxidation
1 study6 participants
↑Improves
?
Heart Rate
1 study6 participants
↓Improves
?
Power Output
1 study10 participants
↑Improves
?
Rating of Perceived Exertion
1 study6 participants
↑Improves
B
Fat Oxidation
Mixed effect
2 studies31 participants
?
Oxygen Uptake
2 studies38 participants
↑Improves
?
Heart Rate
1 study19 participants
↓Improves
B
Aerobic Exercise Metrics
Small Improvement
2 studies20 participants
small↑Improves
D
Blood Lactate (Exercise)
No effect
23 studies848 participants
none
?
Oxygen Cost of Exercise
42 studies1563 participants
↑Improves
?
Power Output
28 studies1062 participants
↑Improves
?
Exercise Capacity
20 studies604 participants
↑Improves
?
Rating of Perceived Exertion
20 studies974 participants
↑Improves
?
Oxygen Uptake
10 studies286 participants
↑Improves
?
Peak power output (PPO)
9 studies383 participants
↑Improves
?
Maximal isometric voluntary contraction
8 studies383 participants
↑Improves
?
Heart Rate
1 study11 participants
↓Improves
C
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.
3 studies42 participants
small↑Improves
C
Aerobic Exercise Metrics
Small Improvement
2 studies53 participants
small↑Improves
?
Blood Lactate (Exercise)
2 studies53 participants
↑Worsens
?
Blood glucose
1 study32 participants
↑Worsens
?
Fat Oxidation
1 study21 participants
↑Improves
?
Fatigue Resistance
1 study21 participants
↑Worsens
?
Free Fatty Acids
1 study32 participants
↑Improves
?
Heart Rate
1 study32 participants
↑Worsens
?
Insulin
1 study32 participants
↑Worsens
?
Oxygen Cost of Exercise
1 study32 participants
↑Improves
?
Power Output
1 study21 participants
↑Improves
?
Rating of Perceived Exertion
1 study32 participants
↑Improves
?
Respiratory Exchange Ratio
1 study32 participants
↑Improves
C
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.
2 studies42 participants
small↑Improves
C
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.
2 studies50 participants
small↑Improves
C
Aerobic Exercise Metrics
Moderate Improvement
1 study23 participants
moderate↑Improves
?
Blood glucose
1 study23 participants
↓Improves
?
Insulin
1 study23 participants
↑Worsens
?
Muscle Oxygenation
1 study23 participants
↑Improves
C
Fat Oxidation
Small Increase
1 study10 participants
small↑Improves
?
Heart Rate
1 study10 participants
↓Improves
?
Oxygen Uptake
1 study10 participants
↑Improves
C
Blood Lactate (Exercise)
Small Decrease
1 study36 participants
small↓Improves
?
Heart Rate
3 studies105 participants
↓Improves
?
Oxygen Uptake
3 studies105 participants
↑Improves
?
Body Fat
1 study41 participants
↓Improves
?
Exercise Capacity
1 study28 participants
↑Improves
?
Rating of Perceived Exertion
1 study36 participants
↑Improves
?
Respiratory Exchange Ratio
1 study36 participants
↑Improves
?
Weight
1 study41 participants
↓Improves
C
Blood glucose
Small Improvement
1 study9 participants
small↓Improves
?
Fat Oxidation
1 study9 participants
↑Improves
?
Fatigue Resistance
1 study9 participants
↓Improves
?
Rating of Perceived Exertion
1 study9 participants
↑Improves
C
Muscle Soreness
Small Improvement
1 study25 participants
small↓Improves
?
Rating of Perceived Exertion
1 study25 participants
↑Improves
C
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.
1 study30 participants
small↑Improves
D
Aerobic Exercise Metrics
No effect
8 studies115 participants
none
?
Anaerobic Exercise Performance
40 studies1461 participants
↑Improves
?
Blood Lactate (Exercise)
9 studies109 participants
↑Worsens
?
Rating of Perceived Exertion
4 studies48 participants
↑Improves
?
Heart Rate
3 studies39 participants
↑Worsens
?
Muscular Endurance
2 studies39 participants
↑Improves
?
Oxygen Uptake
2 studies39 participants
↑Improves
?
Fatigue Symptoms
1 study22 participants
↑Worsens
D
Aerobic Exercise Metrics
No effect
6 studies101 participants
none
?
Heart Rate
3 studies37 participants
↓Improves
?
Power Output
3 studies64 participants
↑Improves
?
Blood glucose
2 studies27 participants
↓Improves
?
Blood Lactate (Exercise)
2 studies27 participants
↑Worsens
?
Rating of Perceived Exertion
2 studies20 participants
↑Improves
?
Fatigue Symptoms
1 study17 participants
↓Improves
?
Insulin
1 study17 participants
↑Worsens
?
Muscle Oxygenation
1 study10 participants
↑Improves
?
Muscular Endurance
1 study22 participants
↑Improves
?
Plasma Arginine
1 study22 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
5 studies137 participants
none
?
Oxygen Uptake
4 studies117 participants
↑Improves
?
Weight
4 studies108 participants
↓Improves
?
Power Output
3 studies77 participants
↑Improves
?
Body Fat
2 studies48 participants
↓Improves
?
Heart Rate
2 studies60 participants
↓Improves
?
IGF-1
2 studies58 participants
↑Improves
?
Lactate Threshold
2 studies60 participants
↑Improves
?
Muscle Mass
2 studies48 participants
↑Improves
?
Anaerobic Capacity
1 study28 participants
↑Improves
?
Blood Lactate (Exercise)
1 study30 participants
↑Worsens
?
Fat Oxidation
1 study30 participants
↑Improves
?
Intestinal Permeability
1 study30 participants
↑Improves
?
Muscular Endurance
1 study20 participants
↑Improves
?
Ventilatory Threshold
1 study29 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
4 studies68 participants
none
?
Oxidative Stress Biomarkers
2 studies35 participants
↓Improves
?
Blood glucose
1 study28 participants
↓Improves
?
Cortisol
1 study28 participants
↓Improves
?
Exercise Adaptations
1 study15 participants
↑Improves
?
Exercise-Induced Immune Suppression
1 study28 participants
↑Improves
?
Exercise-Induced Oxidation
1 study7 participants
↑Worsens
?
Glycemic Control
1 study21 participants
↑Improves
?
Heart Rate
1 study28 participants
↓Improves
?
Insulin
1 study28 participants
↑Worsens
?
Interferon Gamma
1 study28 participants
↑Improves
?
Interleukin 10
1 study28 participants
↑Improves
?
Interleukin 2
1 study28 participants
↑Improves
?
Interleukin 6
1 study28 participants
↓Improves
?
Interleukin 8
1 study28 participants
↑Worsens
?
Lymphocyte Count
1 study28 participants
↑Improves
?
Monocyte Count
1 study28 participants
↑Improves
?
Natural Killer Cell Content
1 study28 participants
↑Improves
?
Neutrophil Count
1 study28 participants
↑Improves
?
Oxygen Uptake
1 study15 participants
↑Improves
?
Plasma Vitamin C
1 study28 participants
↑Improves
?
Rating of Perceived Exertion
1 study28 participants
↑Improves
?
Uric Acid
1 study28 participants
↓Improves
D
Aerobic Exercise Metrics
No effect
4 studies107 participants
none
?
Hematocrit
4 studies107 participants
↑Improves
?
Hemoglobin
4 studies107 participants
↑Improves
?
Erythropoietin
3 studies107 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
4 studies100 participants
none
?
Heart Rate
2 studies63 participants
↓Improves
?
Oxygen Uptake
2 studies63 participants
↑Improves
?
Blood Lactate (Exercise)
1 study19 participants
↑Worsens
?
Body Fat
1 study52 participants
↓Improves
?
CD8 Lymphocytes
1 study19 participants
↑Improves
?
Cognition
1 study18 participants
↑Improves
?
Fat Oxidation
1 study9 participants
↑Improves
?
Hemoglobin
1 study11 participants
↑Improves
?
Muscular Endurance
1 study9 participants
↑Improves
?
Natural Killer Cell Content
1 study19 participants
↑Improves
?
Oxidative Stress Biomarkers
1 study9 participants
↓Improves
?
Oxygen Cost of Exercise
1 study11 participants
↑Improves
?
Power Output
1 study19 participants
↑Improves
?
Respiratory Exchange Ratio
1 study11 participants
↑Improves
?
Stress Signs and Symptoms
1 study18 participants
↓Improves
?
T Cell Count
1 study19 participants
↑Improves
?
Treg Cells
1 study19 participants
↑Improves
?
Weight
1 study52 participants
↓Improves
D
Aerobic Exercise Metrics
No effect
4 studies56 participants
none
?
Blood Lactate (Exercise)
12 studies81 participants
↑Worsens
?
Fat Oxidation
1 study5 participants
↑Improves
?
Muscle Carnitine Content
1 study32 participants
↑Improves
?
Power Output
1 study32 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
4 studies106 participants
none
?
Weight
2 studies73 participants
↓Improves
?
Fatigue Resistance
1 study55 participants
↓Improves
?
Oxygen Uptake
1 study55 participants
↑Improves
?
Power Output
1 study18 participants
↑Improves
D
Heart Rate
No effect
3 studies48 participants
none
?
Peak power output (PPO)
3 studies48 participants
↑Improves
?
Power Output
3 studies84 participants
↑Improves
?
Rating of Perceived Exertion
3 studies66 participants
↑Improves
?
Respiratory Exchange Ratio
2 studies48 participants
↑Improves
?
Weight
2 studies40 participants
↓Improves
D
Aerobic Exercise Metrics
No effect
2 studies228 participants
none
D
Aerobic Exercise Metrics
No effect
2 studies68 participants
none
?
Oxidative Stress Biomarkers
2 studies68 participants
↓Improves
?
Blood Lactate (Exercise)
1 study30 participants
↑Worsens
?
Cortisol
1 study38 participants
↓Improves
?
Heart Rate
1 study30 participants
↓Improves
?
Homocysteine
1 study38 participants
↓Improves
?
Muscle Damage
1 study30 participants
↑Worsens
D
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.
2 studies50 participants
small↑Improves
D
Body Fat
No effect
1 study34 participants
none
?
Oxygen Cost of Exercise
1 study26 participants
↑Improves
?
Oxygen Uptake
1 study34 participants
↑Improves
?
Power Output
1 study26 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
1 study15 participants
none
?
Anaerobic Capacity
1 study15 participants
↑Improves
?
Heart Rate
1 study15 participants
↓Improves
?
Lactate Threshold
1 study15 participants
↑Improves
?
Oxidative Stress Biomarkers
1 study15 participants
↓Improves
?
Power Output
1 study15 participants
↑Improves
?
Rating of Perceived Exertion
1 study15 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
1 study22 participants
none
?
Oxygen Uptake
1 study22 participants
↑Improves
D
Adrenocorticotropic Hormone
No effect
1 study20 participants
none
?
Aerobic Exercise Metrics
2 studies29 participants
↑Improves
?
Blood glucose
2 studies29 participants
↓Improves
?
Blood Lactate (Exercise)
2 studies29 participants
↑Worsens
?
Cortisol
1 study20 participants
↓Improves
?
Fatigue Symptoms
1 study20 participants
↓Improves
?
Free Fatty Acids
1 study9 participants
↑Improves
?
Heart Rate
1 study9 participants
↓Improves
?
Muscular Endurance
1 study20 participants
↑Improves
?
Oxygen Uptake
1 study9 participants
↑Improves
?
Rating of Perceived Exertion
1 study9 participants
↑Improves
?
Strength
1 study20 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
1 study25 participants
none
?
Exercise-Induced Immune Suppression
1 study25 participants
↑Improves
?
Immunoglobulin A
1 study25 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
1 study38 participants
none
?
Erythropoietin
1 study38 participants
↑Improves
?
IGF-1
1 study38 participants
↑Improves
?
Muscle Mass
1 study38 participants
↑Improves
?
Power Output
1 study38 participants
↑Improves
?
Red Blood Cell Count
1 study38 participants
↑Improves
?
Testosterone
1 study38 participants
↑Improves
D
Blood glucose
No effect
1 study44 participants
none
?
Body Fat
1 study44 participants
↓Improves
D
Aerobic Exercise Metrics
No effect
1 study14 participants
none
?
Exercise Capacity
9 studies235 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
1 study20 participants
none
?
Blood Lactate (Exercise)
1 study20 participants
↑Worsens
?
Interferon Gamma
1 study20 participants
↑Improves
?
Interleukin 10
1 study20 participants
↑Improves
?
Interleukin 2
1 study20 participants
↑Improves
?
Interleukin 4
1 study20 participants
↑Improves
?
Lymphocyte Count
1 study20 participants
↑Improves
?
Natural Killer Cell Content
1 study20 participants
↑Improves
?
Power Output
1 study20 participants
↑Improves
?
Total Antioxidant Capacity (TAC)
1 study20 participants
↑Improves
?
Treg Cells
1 study20 participants
↑Improves
?
White Blood Cell Count
1 study20 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
1 study31 participants
none
?
ATP Regeneration
1 study8 participants
↑Improves
?
Blood glucose
1 study26 participants
↓Improves
?
Blood Urea Nitrogen
1 study26 participants
↑Improves
?
Creatine Kinase
1 study26 participants
↑Worsens
?
Cycling Performance
1 study8 participants
↑Improves
?
Power Output
1 study26 participants
↑Improves
?
Rating of Perceived Exertion
1 study26 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
1 study10 participants
none
?
Anaerobic Capacity
1 study10 participants
↑Improves
?
Blood Lactate (Exercise)
1 study10 participants
↑Worsens
?
Nitric Oxide
1 study10 participants
↑Improves
?
Oxygen Uptake
1 study10 participants
↑Improves
?
Power Output
1 study10 participants
↑Improves
?
Vascular Function
1 study10 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
1 study17 participants
none
D
Power Output
No effect
1 study17 participants
none
?
Rating of Perceived Exertion
1 study17 participants
↑Improves
D
Adrenocorticotropic Hormone
No effect
1 study20 participants
none
?
Aerobic Exercise Metrics
1 study28 participants
↑Improves
?
Cortisol
1 study20 participants
↓Improves
?
Exercise-Induced Oxidation
1 study20 participants
↑Worsens
?
Fat Oxidation
1 study20 participants
↑Improves
?
Glucagon
1 study20 participants
↑Worsens
?
Heart Rate
1 study20 participants
↓Improves
?
Insulin
1 study20 participants
↑Worsens
?
Interleukin 10
1 study20 participants
↑Improves
?
Interleukin 6
1 study20 participants
↓Improves
?
Neutrophil Count
1 study20 participants
↑Improves
?
Oxidative Stress Biomarkers
1 study28 participants
↓Improves
?
Plasma Vitamin E
1 study28 participants
↑Improves
?
Rating of Perceived Exertion
1 study20 participants
↑Improves
D
Anaerobic Capacity
No effect
1 study40 participants
none
?
Power Output
1 study40 participants
↑Improves
D
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.
small↑Improves
?
Carbohydrate Oxidation
4 studies66 participants
↑Improves
?
Aerobic Exercise Metrics
3 studies43 participants
↑Improves
?
Aerobic Exercise Metrics
Small Detriment
2 studies32 participants
small
?
Heart Rate
2 studies32 participants
↓Improves
?
Blood Flow
1 study20 participants
↑Improves
?
Lung Function
1 study12 participants
↑Improves
?
Oxygen Uptake
1 study12 participants
↑Improves
?
Power Output
1 study20 participants
↑Improves
?
Ammonia
1 study15 participants
↑Worsens
?
Anaerobic Capacity
1 study1 participants
↑Improves
?
Aerobic Exercise Metrics
1 study7 participants
↑Improves
?
Aerobic Exercise Metrics
Small Detriment
1 study45 participants
small
?
Body Fat
1 study45 participants
↑Worsens
?
Strength
1 study45 participants
↑Improves
?
Waist circumference
1 study45 participants
↑Worsens
Research Citations (9)
Related Conditions
General Athletic Performance
37 shared supplements · 656 outcomes
General athletic performance refers to an individual's ability to perform in various sports and physical activities, including strength, speed, endurance, and agility.
Metabolic Health
34 shared supplements · 975 outcomes
Research on metabolism, blood glucose regulation, insulin sensitivity, and metabolic syndrome.
30 shared supplements · outcomes
Type 2 Diabetes
25 shared supplements · 868 outcomes
Type 2 diabetes (T2D) is a disease in which blood glucose levels are too high. It is characterized by insulin resistance in muscle, fat, and pancreas cells and an inability of the pancreas to manufacture enough insulin to control blood glucose levels. T2D is strongly associated with excess body fat, and weight loss induced by lifestyle changes is extremely effective for treating T2D.
23 shared supplements · outcomes
Muscle Size & Strength
22 shared supplements · 334 outcomes
This page on muscle size and strength covers strategies to maximize muscle gain and strength gain. There is notable overlap in nutrition and supplementation strategies to facilitate these two goals, but there is some divergence in the best type of exercise. A larger muscle tends to be a stronger muscle.
Muscle Recovery
21 shared supplements · 219 outcomes
Muscle recovery refers to a reduction in muscle soreness or a return of a muscle’s range of motion, strength, or power to normal levels after fatiguing exercise or muscle damage. Muscle recovery is associated with reductions in markers of muscle damage and inflammation.
Immune Health
21 shared supplements · 409 outcomes
Immune health refers to the body's ability to resist potentially harmful microorganisms such as viruses and bacteria, and includes both innate and acquired immunity.