Condition
Athletic Performance
Athletic performance is how well your body handles exercise, shaped by strength, endurance, hydration and recovery. The evidence is moderate for electrolytes, as trials found sodium-containing drinks helped people retain fluid and restore body water after exercise better than plain water. Thai ginseng improved grip strength in two small trials of athletes, but the evidence is limited, and most other options rest on small studies or animal work.
Sources: PMID 19295163; PMID 10919961; PMID 25957542
- Updated
- How we grade
- 85 studies cited
- Supplements studied
- 9
- Graded outcomes
- 9
Evidence by supplement
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Post-Exercise Rehydration Multiple human trials show electrolyte-containing beverages significantly improve fluid retention and total body water restoration after exercise compared to plain water. Some studies also report reduced post-workout lactic acid accumulation. Sodium content appears to be the key driver of improved fluid retention by maintaining plasma osmolality. | Improves (the measure goes up) | Moderate effect | 4 studies | 500 people | ||
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Exercise Recovery Three small human RCTs (n=19-32 each) found 25 mg/day Tetraselmis chuii for 14-16 days reduced creatine kinase by 14% post-exercise, preserved squat jump power (15% less decline vs placebo), and improved perceived recovery by 16%. Force development returned to baseline only in the supplementation group. | Improves (the measure goes up) | Moderate effect | 5 studies | 70 people | ||
Studies that measured exercise recovery
| ||||||
Trichopus zeylanicus
- Fatigue Resistance: changes; see studies
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Fatigue Resistance In rodent models, Trichopus zeylanicus extracts (250-500 mg/kg) significantly increased swimming endurance time in young rats (p<0.005) and aged mice (p<0.01) without amphetamine-mimetic activity. Multiple independent groups have confirmed anti-fatigue effects, with one study showing enhanced free fatty acid utilization over glucose during exercise. Traditional use by the Kani tribe for sustained physical activity is consistent with these findings. | Changes; see studies | Moderate effect | 5 studies | |||
Studies that measured fatigue resistance | ||||||
East Indian globe thistle
- Muscle Strength and Exercise Performance: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Muscle Strength and Exercise Performance Two RCTs of a proprietary S. indicus + Mangifera indica blend in young healthy men found significant improvements in bench press (+27.6 kg vs +4.95 kg placebo), leg press, handgrip strength, and treadmill endurance over 8 weeks. The blend also improved lean body mass and reduced cortisol. Note: human trials used a botanical blend, not S. indicus alone. | Improves (the measure goes up) | Moderate effect | 3 studies | 139 people | ||
Studies that measured muscle strength and exercise performance
| ||||||
Thai Ginseng
- Physical Performance: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Physical Performance Two double-blind, placebo-controlled RCTs in athletes show consistent grip strength improvements. In 60 soccer players (180mg/day, 12 weeks), right-hand grip strength was significantly increased. A larger trial in 194 adolescent athletes (360mg/day, 12 weeks) found significant increases in grip strength, back-leg strength, VO2max, and sprint speed, though flexibility and agility were unaffected. | Improves (the measure goes up) | Small effect | 2 studies | 254 people | ||
Studies that measured physical performance
| ||||||
Alanine
- Exercise Performance (with BCAAs): improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Exercise Performance (with BCAAs) In exercising mice, a BCAAs plus L-alanine combination improved muscle force output, reduced fatigability, and enhanced the pAMPK/AMPK ratio compared to controls. The effect of L-alanine independent of BCAAs is unclear, and no human trials have tested this combination for performance outcomes. | Improves (the measure goes up) | Small effect | 4 studies | |||
Studies that measured exercise performance (with bcaas) | ||||||
Vitamin B5 (Pantothenic Acid)
- Exercise Endurance
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Exercise Endurance No Significant Effect | NoneNo effect | 120 people |
Pinitol
- Creatine Retention: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Creatine Retention One small human trial (Greenwood 2001, n=12) found low-dose D-pinitol (1 g/day) co-ingested with creatine increased whole-body creatine retention over a 3-day loading phase. However, a double-blind RCT (Kerksick 2009, n=24) found creatine plus D-pinitol did not improve lean mass, strength, or body composition over 4 weeks of resistance training compared to creatine alone. | Improves (the measure goes up) | Small effect | 36 people |
ZMA
- Muscle Strength: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Muscle Strength The original patent-holder-funded study reported strength gains in football players supplemented with ZMA. Independent RCTs (e.g., Wilborn et al., 2004) found no significant improvements in muscle strength, power output, or training adaptations compared to placebo in resistance-trained men with adequate zinc and magnesium status. Strength benefits appear limited to individuals correcting an underlying zinc or magnesium deficiency. | Improves (the measure goes up) | Small effect | 85 people |
Key findings
- Post-Exercise RehydrationImproves (the measure goes up)
- Exercise RecoveryImproves (the measure goes up)
- Fatigue ResistanceChanges; see studies
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Studies cited
85 studies from PubMed
- Phytochemical and nanoparticle-based therapeutic potential of Sphaeranthus indicus against hepatocellular carcinoma via cryptomeridiol targeting
- The Potential of Superoxide Dismutase-Rich Tetraselmis chuii as a Promoter of Cellular Health
- Kaempferia parviflora Extract (SIRTMAX) reduces body fat in adults who are overweight: a 12-week randomized, double-blind, placebo-controlled trial
- A botanical extract blend of Mangifera indica and Sphaeranthus indicus combined with resistance exercise training improves muscle strength and endurance over exercise alone in young men: a randomized, blinded, placebo-controlled trial
- Neuroprotective Potential and Bioactive Compound Characterization of Tetraselmis chuii
- A systematic review and meta-analysis of animal and human studies demonstrates the beneficial effects of Kaempferia parviflora on metabolic syndrome and erectile dysfunction
- A proprietary blend of Sphaeranthus indicus flower head and Mangifera indica bark extracts increases muscle strength and enhances endurance in young male volunteers: a randomized, double-blinded, placebo-controlled trial
- Side effects of amino acid supplements
- Effects of Tetraselmis chuii Microalgae Supplementation on Anthropometric, Hormonal and Hematological Parameters in Healthy Young Men: A Double-Blind Study
- TetraSOD, a Unique Marine Microalgae Ingredient, Promotes an Antioxidant and Anti-Inflammatory Status in a Metabolic Syndrome-Induced Model in Rats
- Supplementation of Kaempferia parviflora Extract Enhances Physical Fitness and Modulates Parameters of Heart Rate Variability in Adolescent Student-Athletes: A Randomized, Double-Blind, Placebo-Controlled Clinical Study
- Trichopus zeylanicus ameliorates ibuprofen inebriated hepatotoxicity and enteropathy: an insight into its modulatory impact on pro/anti-inflammatory cytokines and apoptotic signaling pathways
- L-alanine supplementation improves blood glucose level and biochemical indices in alloxan-induced diabetic rats
- Marine phytoplankton improves recovery and sustains immune function in humans and lowers proinflammatory immunoregulatory cytokines in a rat model
- Marine Phytoplankton Improves Exercise Recovery in Humans and Activates Repair Mechanisms in Rats
- Polymethoxyflavone purified from Kaempferia parviflora reduces visceral fat in Japanese overweight individuals: a randomised, double-blind, placebo-controlled study
- Ergogenic Effect of BCAAs and L-Alanine Supplementation: Proof-of-Concept Study in a Murine Model of Physiological Exercise
- Electrolyte supplements don't prevent illness in athletes
- Phytoplankton Supplementation Lowers Muscle Damage and Sustains Performance across Repeated Exercise Bouts in Humans and Improves Antioxidant Capacity in a Mechanistic Animal
- Effects of Tetraselmis chuii Microalgae Supplementation on Ergospirometric, Haematological and Biochemical Parameters in Amateur Soccer Players
- 7-hydroxyfrullanolide, isolated from Sphaeranthus indicus, inhibits colorectal cancer cell growth by p53-dependent and -independent mechanism
- Neuropharmacological effects of d-pinitol and its possible mechanisms of action
- Safety assessment of a lyophilized biomass of Tetraselmis chuii (TetraSOD) in a 90 day feeding study
- Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training
- Kaempferia parviflora ethanol extract improves self-assessed sexual health in men: a pilot study
- Daily intake of Kaempferia parviflora extract decreases abdominal fat in overweight and preobese subjects: a randomized, double-blind, placebo-controlled clinical study
- Vitamin B5 and Wound Healing: A Systematic Review
- B Vitamins in the Treatment of Diabetic Complications: A Review
- Vitamin B5 for Acne: Evidence from Clinical Studies
- Panthenol (Provitamin B5) in Skin Care: A Review
- Pantothenic Acid and Athletic Performance: A Review
- Pantothenic Acid: Physiological Functions and Clinical Applications
- Pantothenic Acid Deficiency: Rare but Clinically Significant
- Dietary Requirements for Pantothenic Acid: Current Evidence
- Evaluation of Immunomodulatory Activity of the Alkaloid Fraction of Trichopus zeylanicus Gaertn on Experimental Animals
- Pantothenic Acid and Coenzyme A: Metabolism and Functions
- Pantothenic Acid and Lipid Metabolism: Mechanisms and Evidence
- Effects of D-Pinitol on Insulin Resistance through the PI3K/Akt Signaling Pathway in Type 2 Diabetes Mellitus Rats
- Effect of Kaempferia parviflora Extract on Physical Fitness of Soccer Players: A Randomized Double-Blind Placebo-Controlled Trial
- Kaempferia parviflora extract increases whole-body energy expenditure in humans: roles of brown adipose tissue
- Sphaeranthus indicus (East Indian Globe Thistle) - A promising natural remedy for psoriasis
- Sphaeranthus indicus induces apoptosis through mitochondrial-dependent pathway in HL-60 cells and exerts cytotoxic potential on several human cancer cell lines
- A single acute dose of pinitol from a naturally-occurring food ingredient decreases hyperglycaemia and circulating insulin levels in healthy subjects
- Antihepatotoxic activity of a quantified Desmodium adscendens decoction and D-pinitol against chemically-induced liver damage in rats
- Beneficial effect of Trichopus zeylanicus extract on mercuric chloride-induced hepatotoxicity in rats
- Effect of Sphaeranthus indicus on cisplatin-induced nephrotoxicity in rats
- Effect of ethanol extract of Sphaeranthus indicus on cisplatin-induced nephrotoxicity in rats
- Effects of pinitol on glycemic control, insulin resistance and adipocytokine levels in patients with type 2 diabetes mellitus
- D-chiro-inositol negatively regulates the formation of multinucleated osteoclasts by down-regulating NFATc1
- Sphaeranthus indicus attenuates testosterone induced prostatic hypertrophy in albino rats
- Fluid and electrolyte needs for training, competition, and recovery
- Kaempferia parviflora, a plant used in traditional medicine to enhance sexual performance contains large amounts of low affinity PDE5 inhibitors
- Sphaeranthus indicus Linn.: A phytopharmacological review
- Mast cell stabilizing effects of Sphaeranthus indicus
- Free-radical scavenging and mitochondrial antioxidant activities of Reishi-Ganoderma lucidum and Arogyapacha-Trichopus zeylanicus extracts
- Blood amino acids concentration during insulin induced hypoglycemia in rats: the role of alanine and glutamine in glucose recovery
- Cytotoxic activity of Sphaeranthus indicus extracts and 7-hydroxyfrullanolide
- American College of Sports Medicine position stand. Exercise and fluid replacement
- Effect of pinitol on glucose metabolism and adipocytokines in uncontrolled type 2 diabetes
- Pinitol from soybeans reduces postprandial blood glucose in patients with type 2 diabetes mellitus
- Trichopus zeylanicus combats fatigue without amphetamine-mimetic activity
- Adaptogenic activity of glyco-peptido-lipid fraction from the alcoholic extract of Trichopus zeylanicus Gaerten (part II)
- Antioxidant and DNA protecting properties of anti-fatigue herb Trichopus zeylanicus
- Adaptogenic activity of a glyco-peptido-lipid fraction from the alcoholic extract of Trichopus zeylanicus Gaertn
- Fluid and electrolyte supplementation for exercise heat stress
- Effect of pinitol treatment on insulin action in subjects with insulin resistance
- Adrenocorticosterone alterations in male, albino mice treated with Trichopus zeylanicus, Withania somnifera and Panax ginseng preparations
- Urinary sodium, potassium, chloride, calcium, magnesium, phosphate, urate and urea in healthy subjects aged 5-18 years
- Hepatoprotective activity of Trichopus zeylanicus extract against paracetamol-induced hepatic damage in rats
- Electrolyte concentration in skeletal muscles and plasma of rats during and after exposure to hypokinesia and hyperhydration
- Aphrodisiac property of Trichopus zeylanicus extract in male mice
- Cerebral alanine transport and alanine aminotransferase reaction: alanine as a source of neuronal glutamate
- Micronutrient effects on blood pressure regulation
- Effects of bicarbonate supplementation on urinary mineral excretion during very low energy diets
- Calcium, magnesium and phosphorus utilization by rats fed sodium and potassium salts of various inorganic anions
- Effects of dietary caffeine on renal handling of minerals in adult women
- Adaptogenic activity of seeds of Trichopus zeylanicus Gaertn, the ginseng of Kerala
- Alanine flux in obese and healthy humans as evaluated by 15N- and 2H3-labeled alanines
- 'Arogyappacha' (Trichopus zeylanicus Gaerin), the 'Ginseng' of Kani Tribes of Agashyar Hills (Kerala) for Ever Green Health and Vitality
- Fluid and electrolyte considerations in diuretic therapy for hypertensive patients with chronic obstructive pulmonary disease
- Influence of intravenous Mg++ solutions on renal excretion of potassium, sodium, calcium, chloride, intraleukocytic potassium and peripheral vascular resistance
- Endocrine physiology of electrolyte metabolism
- Relationship between proximal sodium reabsorption and excretion of calcium, magnesium and phosphate
- Amino acid metabolism in exercising man
- Studies on urolithiasis. VII. The effects of sodium, potassium, or chloride ions in the control of urinary calculi