General Athletic Performance
General athletic performance refers to an individual's ability to perform in various sports and physical activities, including strength, speed, endurance, and agility.
Quick Answer
What it is
General athletic performance refers to an individual's ability to perform in various sports and physical activities, including strength, speed, endurance, and agility.
Key findings
- Grade B: Anaerobic Capacity (Beta-Alanine)
- Grade B: Muscle Mass (Soy Protein)
- Grade B: Blood Lactate (Exercise) (Panax Ginseng (Korean Ginseng))
Safety
No specific caution or interaction language was detected in the current summary/outcome notes.
ℹ️ Quick Facts
Quick Facts: General Athletic Performance
- Supplements Studied:63
- Research Trials:291
- Total Participants:11,871
- Top Supplement:Ephedrine (B)
291 trials
11,871 participantsppts
63 supps · 656 outcomes
Evidence-Based Protocol
Supplement stack ranked by research quality
Primary Stack (Tier 1)
3-5g daily (or 20g/day for 5-7 days loading)
Increases phosphocreatine stores for rapid ATP regeneration, enhancing power output, strength, and training capacity
100 studies | 8,000 participants
3-6mg/kg 30-60 min before training/competition
Enhances central nervous system activation, reduces perceived exertion, and improves power output and reaction time
60 studies | 3,000 participants
Supporting Stack (Tier 2)
3-6g daily (split doses)
Increases muscle carnosine to buffer acid during high-intensity exercise, delaying fatigue
40 studies | 1,500 participants
6-8g citrulline malate 60 min before exercise
Increases nitric oxide production and reduces ammonia accumulation, improving blood flow and exercise tolerance
20 studies | 800 participants
300-600mg standardized extract daily
Adaptogen that enhances recovery, reduces cortisol, and improves VO2max and strength gains
15 studies | 600 participants
20-40g post-training (1.6-2.2g/kg daily total)
Provides essential amino acids for muscle repair and adaptation to training
50 studies | 4,000 participants
How It Works
Athletic performance depends on multiple factors: strength, power, endurance, speed, reaction time, and recovery. This protocol includes supplements with the strongest evidence for improving overall athletic performance across different sports and activities.
•Creatine Monohydrate is the most well-researched and effective sports supplement available. It works by increasing your muscles' stores of phosphocreatine, which rapidly regenerates ATP during high-intensity efforts. This means more power for sprints, jumps, throws, and heavy lifts—any explosive movement. Studies consistently show 5-15% improvements in strength and power. It also enhances training capacity (more reps, faster recovery between sets), which leads to greater long-term adaptations.
•Caffeine is the most widely used performance enhancer in the world. It improves virtually every aspect of athletic performance: reaction time, power output, endurance, focus, and reduces perceived effort. It works primarily through the central nervous system by blocking adenosine (which makes you feel tired). Studies show 2-6% improvements across different types of exercise. Take 3-6mg/kg about 30-60 minutes before training or competition.
•Beta-Alanine increases carnosine levels in your muscles. Carnosine buffers the acid (H+ ions) that builds up during intense exercise—the 'burn' you feel. This delays fatigue during efforts lasting 1-4 minutes and benefits any sport with repeated high-intensity efforts. Requires 4+ weeks of daily supplementation to build up stores.
•Citrulline increases nitric oxide production, improving blood flow to working muscles. It also helps clear ammonia, a fatigue-causing metabolite. Studies show improved exercise tolerance and reduced muscle soreness. The malate form also provides malate for energy production.
•Ashwagandha is an adaptogen that helps athletes recover better and adapt more to training. It reduces cortisol (a stress hormone that can impair recovery), improves VO2max, and enhances strength gains. Particularly useful during high-volume training phases.
•Protein is fundamental for any athlete. Training breaks down muscle tissue, and protein provides the amino acids needed for repair and growth. Athletes need more protein than sedentary people—aim for 1.6-2.2g/kg body weight daily.
Expected timeline: Caffeine works immediately. Creatine saturates muscles in 5-7 days with loading (or 4 weeks with maintenance dosing). Beta-alanine requires 4-6 weeks. Ashwagandha benefits appear over 8-12 weeks of consistent use.
Generated from peer-reviewed researchSchema v2.0
Supplements for General Athletic Performance
Sorted by strength of evidence
Detailed Outcomes
Grade:
Effect:
Size:
Sort:
|
B
Anaerobic Capacity
Small Improvement
18 studies331 participants
small↑Improves
D
Cortisol
No effect
1 study8 participants
none
?
Muscular Endurance
4 studies407 participants
↑Improves
?
Oxygen Uptake
3 studies85 participants
↑Improves
?
Power Output
3 studies383 participants
↑Improves
?
Fatigue Symptoms
2 studies73 participants
↑Worsens
?
Growth Hormone
1 study8 participants
↑Improves
?
Muscle Mass
1 study46 participants
↑Improves
?
Testosterone
1 study8 participants
↑Improves
B
Muscle Mass
Small Improvement
5 studies266 participants
small↑Improves
?
Strength
5 studies266 participants
↑Improves
B
Blood Lactate (Exercise)
Small Decrease
3 studies63 participants
small↓Improves
?
Oxygen Uptake
5 studies132 participants
↑Improves
?
Heart Rate
3 studies105 participants
↓Improves
?
Rating of Perceived Exertion
3 studies54 participants
↑Improves
?
Body Fat
2 studies74 participants
↓Improves
?
Exercise Capacity
2 studies47 participants
↑Improves
?
Peak power output (PPO)
2 studies62 participants
↑Improves
?
Strength
2 studies53 participants
↑Improves
?
Weight
2 studies74 participants
↓Improves
?
Body Mass Index (BMI)
1 study20 participants
↓Improves
?
Cortisol
1 study20 participants
↓Improves
?
Exercise Recovery
1 study24 participants
↑Improves
?
Fatigue Symptoms
1 study24 participants
↓Improves
?
Free Fatty Acids
1 study8 participants
↑Improves
?
Immunoglobulin A
1 study38 participants
↑Improves
?
Lactate Dehydrogenase
1 study10 participants
↑Improves
?
Muscle Soreness
1 study10 participants
↓Improves
?
Respiratory Exchange Ratio
1 study36 participants
↑Improves
?
Testosterone
1 study20 participants
↑Improves
?
Waist-Hip Ratio
1 study20 participants
↑Improves
B
Metabolic Rate
Moderate Increase
2 studies17 participants
moderate↑Improves
?
Power Output
1 study8 participants
↑Improves
?
Subjective Well-Being
1 study8 participants
↑Improves
B
Fat Oxidation
Mixed effect
2 studies31 participants
?
Oxygen Uptake
2 studies38 participants
↑Improves
?
Heart Rate
1 study19 participants
↓Improves
?
Muscle Soreness
1 study30 participants
↓Improves
B
Aerobic Exercise Metrics
Moderate Improvement
2 studies85 participants
moderate↑Improves
?
Power Output
4 studies154 participants
↑Improves
?
Body Fat
3 studies114 participants
↓Improves
?
Blood glucose
2 studies57 participants
↓Improves
?
High-density lipoprotein (HDL)
2 studies57 participants
↑Improves
?
Liver Enzymes
2 studies57 participants
↑Worsens
?
Low-density lipoprotein (LDL)
2 studies57 participants
↓Improves
?
Muscle Mass
2 studies57 participants
↑Improves
?
Oxygen Uptake
2 studies85 participants
↑Improves
?
Red Blood Cell Count
2 studies57 participants
↑Improves
?
Total cholesterol
2 studies57 participants
↓Improves
?
Triglycerides
2 studies57 participants
↓Improves
?
Weight
2 studies57 participants
↓Improves
?
White Blood Cell Count
2 studies57 participants
↑Improves
?
Anaerobic Capacity
1 study40 participants
↑Improves
?
Blood Pressure
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
?
Kidney Function
1 study40 participants
↑Improves
?
Muscle Damage
1 study57 participants
↑Worsens
?
Muscle Soreness
1 study40 participants
↓Improves
?
Rating of Perceived Exertion
1 study17 participants
↑Improves
?
Serum Albumin
1 study40 participants
↑Improves
?
Serum Platelets
1 study17 participants
↑Improves
?
Subjective Well-Being
1 study40 participants
↑Improves
?
Testosterone
1 study57 participants
↑Improves
?
Urea
1 study40 participants
↑Improves
?
vLDL-C
1 study40 participants
↓Improves
B
Adrenaline
Small Increase
2 studies38 participants
small↑Improves
C
Anaerobic Capacity
Moderate Improvement
1 study20 participants
moderate↑Improves
?
Power Output
5 studies79 participants
↑Improves
?
Blood Lactate (Exercise)
3 studies53 participants
↑Worsens
?
Heart Rate
3 studies35 participants
↑Worsens
?
Cortisol
2 studies40 participants
↑Worsens
?
Testosterone
2 studies40 participants
↑Improves
?
Training Volume
2 studies29 participants
↑Improves
?
Blood Pressure
1 study12 participants
↑Worsens
?
Fat Oxidation
1 study30 participants
↑Improves
?
Glycemic Control
1 study30 participants
↑Improves
?
Jump Height
1 study14 participants
↑Improves
?
Metabolic Rate
1 study12 participants
↑Improves
?
Oxygen Uptake
1 study10 participants
↑Improves
?
Rating of Perceived Exertion
1 study10 participants
↑Improves
?
Subjective Well-Being
1 study13 participants
↑Improves
?
Thermogenesis
1 study13 participants
↑Improves
B
Athletic Injury Recovery
Double-blind RCT (ankle sprains): Proteolytic enzymes accelerated recovery vs placebo. Multiple studies show reduced swelling and faster return to function in soft tissue injuries. Historical use in sports medicine since 1960s.
moderate↑Improves
B
Muscle Soreness (DOMS)
RCT (downhill running): Protease supplementation attenuated DOMS and improved muscle function recovery after eccentric exercise. Another study (21 days supplementation): Improved muscle function after 45-min downhill protocol.
small↑Improves
C
Physical Work Capacity (Primarily Preclinical)
Evidence for improved physical work capacity is mostly preclinical. Animal studies under repeated extreme exercise conditions reported higher work capacity with bromantane (PMID: 9929819; PMID: 10934588). A human operator study reported improved psychophysiological restoration under fatigue conditions versus placebo (PMID: 10998997), but evidence remains limited for general athletic performance.
3 studies
moderate↑Improves
C
Ammonia
Mixed effect
2 studies45 participants
?
Body Fat
1 study40 participants
↓Improves
?
Muscle Damage
1 study30 participants
↑Worsens
?
Muscle Mass
1 study40 participants
↑Improves
?
Power Output
1 study40 participants
↑Improves
?
Uric Acid
1 study30 participants
↓Improves
C
Aldosterone
Moderate Increase
2 studies40 participants
moderate↑Improves
D
Aerobic Exercise Metrics
No effect
3 studies51 participants
none
?
Weight
12 studies293 participants
↓Improves
?
Muscle Damage
11 studies469 participants
↑Worsens
?
Muscle Mass
11 studies269 participants
↑Improves
?
Muscle Creatine Content
10 studies194 participants
↑Improves
?
Anaerobic Capacity
8 studies224 participants
↑Improves
?
Strength
7 studies142 participants
↑Improves
?
Fatigue Resistance
6 studies119 participants
↓Improves
?
Muscle Soreness
6 studies469 participants
↓Improves
?
Exercise-Induced Oxidation
5 studies469 participants
↑Worsens
?
Inflammation
5 studies469 participants
↓Improves
?
Power Output
5 studies469 participants
↑Improves
?
Body Fat
4 studies83 participants
↓Improves
?
IGF-1
4 studies98 participants
↑Improves
?
Blood Lactate (Exercise)
3 studies46 participants
↑Worsens
?
Creatinine
3 studies46 participants
↑Improves
?
Heart Rate
3 studies56 participants
↓Improves
?
Hydration (Total Body Water)
3 studies77 participants
↑Improves
?
Muscular Endurance
3 studies68 participants
↑Improves
?
Swimming Performance Metrics
3 studies42 participants
↑Improves
?
Blood Pressure
2 studies55 participants
↓Improves
?
COPD Symptoms
2 studies46 participants
↓Improves
?
Kidney Function
2 studies58 participants
↑Improves
?
Oxygen Uptake
2 studies63 participants
↑Improves
?
Testosterone
2 studies50 participants
↑Improves
?
Blood Flow
1 study30 participants
↑Improves
?
Blood glucose
1 study10 participants
↓Improves
?
Bone Mineral Density
1 study10 participants
↑Improves
?
Fat Oxidation
1 study20 participants
↑Improves
?
Glycogen
1 study12 participants
↑Improves
?
Growth Hormone
1 study6 participants
↑Improves
?
Liver Enzymes
1 study10 participants
↑Worsens
?
Lung Function
1 study23 participants
↑Improves
?
Metabolic Rate
1 study30 participants
↑Improves
?
Muscle Oxygenation
1 study10 participants
↑Improves
?
Myonuclei Proliferation
1 study32 participants
↑Improves
?
Myostatin
1 study27 participants
↑Improves
?
Proteinuria
1 study38 participants
↑Improves
?
Range of Motion
1 study40 participants
↑Improves
?
Satellite Cell Recruitment
1 study32 participants
↑Improves
?
Skeletal Muscle Atrophy
1 study7 participants
↓Worsens
?
Sprint Performance Metrics
1 study20 participants
↑Improves
?
Total cholesterol
1 study10 participants
↓Improves
?
Triglycerides
1 study10 participants
↓Improves
?
Urea
1 study10 participants
↑Improves
C
Free Testosterone
Small Increase
1 study10 participants
small↑Improves
?
Serum T3
1 study10 participants
↑Improves
?
Serum T4
1 study10 participants
↑Improves
?
Testosterone
1 study10 participants
↑Improves
C
Growth Hormone
Small Increase
1 study7 participants
small↑Improves
?
Power Output
1 study7 participants
↑Improves
C
Adrenaline
Mixed effect
1 study14 participants
?
Blood glucose
2 studies34 participants
↓Improves
?
Blood Lactate (Exercise)
2 studies34 participants
↑Worsens
?
Muscular Endurance
2 studies35 participants
↑Improves
?
Strength
2 studies35 participants
↑Improves
?
Adrenocorticotropic Hormone
1 study20 participants
↑Improves
?
Aerobic Exercise Metrics
1 study20 participants
↑Improves
?
Alertness
1 study15 participants
↑Improves
?
Cortisol
1 study20 participants
↓Improves
?
Dopamine
1 study14 participants
↑Improves
?
Fatigue Symptoms
1 study20 participants
↓Improves
?
Heart Rate
1 study14 participants
↓Improves
?
Noradrenaline
1 study14 participants
↑Improves
?
Power Output
1 study14 participants
↑Improves
?
Reaction Time
1 study15 participants
↑Improves
?
Subjective Well-Being
1 study20 participants
↑Improves
?
Working Memory
1 study15 participants
↑Improves
C
Anaerobic Capacity
Small Improvement
1 study31 participants
small↑Improves
?
Body Fat
1 study31 participants
↑Worsens
?
Cortisol
1 study31 participants
↑Worsens
?
Muscle Mass
1 study31 participants
↑Improves
?
Power Output
1 study31 participants
↑Improves
?
Testosterone
1 study31 participants
↑Improves
C
Interleukin 5
Small Increase
1 study30 participants
small↑Improves
?
Power Output
1 study20 participants
↑Improves
C
Body Fat
Small Decrease
1 study30 participants
small↓Improves
?
DHT
1 study30 participants
↑Improves
?
Estrogen
1 study30 participants
↑Worsens
?
Muscle Mass
1 study30 participants
↑Improves
?
Testosterone
1 study30 participants
↑Improves
C
Anti-Oxidant Enzyme Profile
Small Increase
1 study30 participants
small↑Improves
?
Muscle Mass
4 studies108 participants
↑Improves
?
Body Fat
3 studies91 participants
↓Improves
?
Power Output
3 studies72 participants
↑Improves
?
Weight
3 studies99 participants
↓Improves
?
Muscle protein synthesis (MPS)
2 studies33 participants
↑Improves
?
Blood glucose
1 study30 participants
↓Improves
?
Blood Pressure
1 study30 participants
↓Improves
?
Bone Mineral Density
1 study36 participants
↑Improves
?
High-density lipoprotein (HDL)
1 study30 participants
↑Improves
?
IGF-1
1 study17 participants
↑Improves
?
Insulin
1 study17 participants
↑Worsens
C
Cortisol
Small Decrease
1 study50 participants
small↓Improves
D
Body Fat
No effect
2 studies39 participants
none
?
Testosterone
5 studies145 participants
↑Improves
?
Muscle Mass
4 studies129 participants
↑Improves
?
Serum DHEA
4 studies125 participants
↑Improves
?
Estrogen
3 studies89 participants
↑Worsens
?
Power Output
2 studies69 participants
↑Improves
?
Follicle-Stimulating Hormone
1 study19 participants
↑Improves
?
Free Testosterone
1 study16 participants
↑Improves
?
Functionality in Elderly or Injured
1 study50 participants
↑Improves
?
Libido
1 study50 participants
↑Improves
?
Liver Enzymes
1 study40 participants
↑Worsens
?
Luteinizing Hormone
1 study19 participants
↑Improves
?
Prostate-Specific Antigen
1 study40 participants
↑Improves
?
Sex Hormone Binding Globulin
1 study50 participants
↑Improves
?
Sleep Quality
1 study50 participants
↑Improves
?
Subjective Well-Being
1 study50 participants
↑Improves
?
Total cholesterol
1 study50 participants
↓Improves
?
Weight
1 study20 participants
↓Improves
C
Anaerobic Capacity
Small Improvement
1 study9 participants
small↑Improves
?
Blood Pressure
2 studies26 participants
↑Worsens
?
Growth Hormone
2 studies36 participants
↑Improves
?
Heart Rate
2 studies33 participants
↑Worsens
?
Blood Flow
1 study17 participants
↑Improves
?
Nitric Oxide
1 study9 participants
↑Improves
?
Oxygen Cost of Exercise
1 study9 participants
↑Improves
?
Power Output
1 study16 participants
↑Improves
?
Vascular Function
1 study17 participants
↑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
?
Strength
1 study26 participants
↑Improves
C
Cortisol
Small Decrease
1 study18 participants
small↓Improves
?
Inflammation
1 study18 participants
↓Improves
?
Muscle Soreness
1 study18 participants
↓Improves
?
Power Output
1 study18 participants
↑Improves
C
Aerobic Exercise Metrics
Small Improvement
1 study9 participants
small↑Improves
?
Anaerobic Capacity
1 study14 participants
↑Improves
?
Blood Pressure
1 study9 participants
↓Improves
?
Exercise Performance During Hypoxia
1 study9 participants
↑Improves
?
Oxygen Cost of Exercise
1 study9 participants
↑Improves
?
Power Output
1 study8 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
Aerobic Exercise Metrics
Small Improvement
1 study26 participants
small↑Improves
?
Fatigue Symptoms
2 studies52 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
?
Attention
1 study12 participants
↑Improves
?
Blood Lactate (Exercise)
1 study26 participants
↑Worsens
?
Cognition
1 study40 participants
↑Improves
?
Cortisol
1 study26 participants
↓Improves
?
Creatine Kinase
1 study26 participants
↑Worsens
?
Growth Hormone
1 study26 participants
↑Improves
?
Heart Rate
1 study26 participants
↓Improves
?
Oxidative Stress Biomarkers
1 study26 participants
↓Improves
?
Subjective Well-Being
1 study40 participants
↑Improves
?
Testosterone
1 study26 participants
↑Improves
?
Total Antioxidant Capacity (TAC)
1 study26 participants
↑Improves
?
Weight
1 study12 participants
↓Improves
C
Muscle Damage
Small Decrease
1 study18 participants
small↓Improves
?
Oxidative Stress Biomarkers
1 study18 participants
↓Improves
C
Anaerobic Capacity
Small Improvement
1 study6 participants
small↑Improves
?
Fatigue Resistance
2 studies15 participants
↓Improves
?
Blood glucose
1 study9 participants
↓Improves
?
Fat Oxidation
1 study9 participants
↑Improves
?
Liver Enzymes
1 study9 participants
↑Worsens
?
Oxygen Uptake
1 study6 participants
↑Improves
?
Rating of Perceived Exertion
1 study9 participants
↑Improves
C
Inflammation
Small Decrease
1 study40 participants
small↓Improves
?
Muscle Soreness
2 studies65 participants
↑Worsens
?
Rating of Perceived Exertion
1 study25 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
Blood glucose
No effect
3 studies34 participants
none
D
Anaerobic Capacity
No effect
2 studies34 participants
none
?
Power Output
5 studies94 participants
↑Improves
?
Blood Lactate (Exercise)
3 studies37 participants
↑Worsens
?
Muscular Endurance
3 studies49 participants
↑Improves
?
Rating of Perceived Exertion
3 studies47 participants
↑Improves
?
Fatigue Symptoms
2 studies35 participants
↑Worsens
?
Heart Rate
2 studies23 participants
↑Worsens
?
Hematocrit
2 studies22 participants
↑Improves
?
Hydration (Total Body Water)
2 studies22 participants
↑Improves
?
Body Fat
1 study34 participants
↑Worsens
?
Cortisol
1 study12 participants
↑Worsens
?
Growth Hormone
1 study12 participants
↑Improves
?
IGF-1
1 study12 participants
↑Improves
?
Insulin
1 study12 participants
↑Worsens
?
Muscle Creatine Content
1 study34 participants
↑Improves
?
Muscle Mass
1 study34 participants
↑Improves
?
Muscle Oxygenation
1 study13 participants
↑Improves
?
Muscle Soreness
1 study24 participants
↑Worsens
?
Nitric Oxide
1 study13 participants
↑Improves
?
Oxidative Stress Biomarkers
1 study13 participants
↑Worsens
?
Oxygen Uptake
1 study10 participants
↑Improves
?
Training Volume
1 study13 participants
↑Improves
?
Weight
1 study34 participants
↑Worsens
D
Body Fat
No effect
2 studies37 participants
none
?
Muscle Mass
2 studies37 participants
↑Improves
?
Power Output
2 studies37 participants
↑Improves
?
Fatigue Symptoms
1 study15 participants
↓Improves
?
Testosterone
1 study22 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
2 studies27 participants
none
D
Anaerobic Capacity
No effect
1 study21 participants
none
?
Power Output
12 studies198 participants
↑Improves
?
Blood Lactate (Exercise)
6 studies115 participants
↑Worsens
?
Muscular Endurance
6 studies103 participants
↑Improves
?
Blood Pressure
3 studies38 participants
↓Improves
?
Fatigue Symptoms
3 studies76 participants
↓Improves
?
Heart Rate
3 studies45 participants
↓Improves
?
Blood glucose
2 studies92 participants
↓Improves
?
Body Fat
2 studies116 participants
↓Improves
?
Muscle Oxygenation
2 studies28 participants
↑Improves
?
Muscle Soreness
2 studies62 participants
↓Improves
?
Urea
2 studies102 participants
↑Improves
?
Arterial Stiffness
1 study41 participants
↓Improves
?
Bilirubin
1 study75 participants
↑Worsens
?
Hemoglobin
1 study75 participants
↑Improves
?
Hydration (Total Body Water)
1 study75 participants
↑Improves
?
Insulin
1 study17 participants
↑Worsens
?
Kidney Function
1 study75 participants
↑Improves
?
Liver Enzymes
1 study75 participants
↑Worsens
?
Muscle Mass
1 study75 participants
↑Improves
?
Oxygen Uptake
1 study26 participants
↑Improves
?
Rating of Perceived Exertion
1 study15 participants
↑Improves
?
Red Blood Cell Count
1 study75 participants
↑Improves
?
Serum Albumin
1 study75 participants
↑Improves
?
Strength
1 study21 participants
↑Improves
?
Training Volume
1 study41 participants
↑Improves
?
Weight
1 study75 participants
↓Improves
?
White Blood Cell Count
1 study75 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
2 studies50 participants
none
?
Power Output
5 studies152 participants
↑Improves
?
Weight
5 studies170 participants
↓Improves
?
Anaerobic Capacity
3 studies95 participants
↑Improves
?
Muscle Mass
3 studies89 participants
↑Improves
?
Blood Lactate (Exercise)
2 studies39 participants
↑Worsens
?
Body Fat
2 studies55 participants
↓Improves
?
Fat Oxidation
2 studies39 participants
↑Improves
?
IGF-1
2 studies81 participants
↑Improves
?
C-Reactive Protein (CRP)
1 study9 participants
↓Improves
?
Cortisol
1 study9 participants
↓Improves
?
Exercise-Induced Immune Suppression
1 study9 participants
↑Improves
?
Heart Rate
1 study30 participants
↓Improves
?
Immunoglobulin A
1 study9 participants
↑Improves
?
Immunoglobulin E
1 study9 participants
↑Improves
?
Immunoglobulin G
1 study9 participants
↑Improves
?
Immunoglobulin M
1 study9 participants
↑Improves
?
Interferon Gamma
1 study9 participants
↑Improves
?
Interleukin 1-alpha
1 study9 participants
↑Improves
?
Interleukin 10
1 study9 participants
↑Improves
?
Interleukin 6
1 study9 participants
↓Improves
?
Interleukin 8
1 study9 participants
↑Worsens
?
Lactate Threshold
1 study30 participants
↑Improves
?
Lymphocyte Count
1 study9 participants
↑Improves
?
Muscle protein synthesis (MPS)
1 study12 participants
↑Improves
?
Muscular Endurance
1 study20 participants
↑Improves
?
Neutrophil Count
1 study9 participants
↑Improves
?
Oxygen Uptake
1 study30 participants
↑Improves
?
TNF-Alpha
1 study9 participants
↓Improves
D
Adrenocorticotropic Hormone
No effect
2 studies34 participants
none
?
Cortisol
2 studies34 participants
↓Improves
?
Exercise-Induced Oxidation
2 studies34 participants
↑Worsens
?
Fat Oxidation
2 studies34 participants
↑Improves
?
Heart Rate
2 studies34 participants
↓Improves
?
Insulin
2 studies34 participants
↑Worsens
?
Interleukin 6
2 studies34 participants
↓Improves
?
Neutrophil Count
2 studies34 participants
↑Improves
?
Rating of Perceived Exertion
2 studies34 participants
↑Improves
?
Anaerobic Capacity
1 study14 participants
↑Improves
?
Blood Lactate (Exercise)
1 study14 participants
↑Worsens
?
Glucagon
1 study20 participants
↑Worsens
?
IL-1Ra
1 study20 participants
↓Improves
?
Interleukin 10
1 study20 participants
↑Improves
?
Neutrophil Activity
1 study14 participants
↑Improves
D
Anaerobic Capacity
No effect
1 study15 participants
none
?
Interleukin 6
1 study15 participants
↓Improves
?
Rating of Perceived Exertion
1 study15 participants
↑Improves
?
Uric Acid
1 study15 participants
↓Improves
D
Anaerobic Capacity
No effect
1 study26 participants
none
?
Apolipoprotein B
1 study34 participants
↓Improves
?
Body Fat
1 study34 participants
↓Improves
?
High-density lipoprotein (HDL)
1 study34 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study34 participants
↓Improves
?
Muscle Soreness
1 study22 participants
↓Improves
?
Oxygen Cost of Exercise
1 study26 participants
↑Improves
?
Oxygen Uptake
1 study34 participants
↑Improves
?
Power Output
1 study26 participants
↑Improves
?
Sprint Performance Metrics
1 study26 participants
↑Improves
?
Total cholesterol
1 study34 participants
↓Improves
D
Free Testosterone
No effect
1 study30 participants
none
?
Testosterone
1 study30 participants
↑Improves
D
Blood glucose
No effect
1 study16 participants
none
?
Body Fat
1 study16 participants
↓Improves
?
IGF-1
1 study16 participants
↑Improves
?
Insulin
1 study16 participants
↑Worsens
?
Irisin
1 study16 participants
↑Improves
?
Muscle Mass
1 study16 participants
↑Improves
?
Power Output
1 study16 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
1 study15 participants
none
?
Exercise-Induced Oxidation
3 studies56 participants
↑Worsens
?
Anaerobic Capacity
2 studies33 participants
↑Improves
?
Fatigue Symptoms
2 studies32 participants
↓Improves
?
Oxidative Stress Biomarkers
2 studies33 participants
↓Improves
?
Rating of Perceived Exertion
2 studies32 participants
↑Improves
?
Exercise Capacity
1 study23 participants
↑Improves
?
Exercise Tolerance
1 study30 participants
↑Improves
?
Heart Rate
1 study15 participants
↓Improves
?
Lactate Threshold
1 study15 participants
↑Improves
?
Oxygen Uptake
1 study23 participants
↑Improves
?
Power Output
1 study15 participants
↑Improves
?
Quality of Life
1 study30 participants
↑Improves
?
Total cholesterol
1 study15 participants
↓Improves
D
Anaerobic Capacity
No effect
1 study14 participants
none
D
Cognition
No effect
1 study13 participants
none
?
Fatigue Symptoms
1 study14 participants
↓Improves
?
Memory
1 study13 participants
↑Improves
?
Rating of Perceived Exertion
1 study14 participants
↑Improves
?
Reaction Time
1 study13 participants
↑Improves
?
Training Volume
1 study13 participants
↑Improves
?
Working Memory
1 study13 participants
↑Improves
D
Cortisol
No effect
1 study22 participants
none
?
Estrogen
1 study22 participants
↑Worsens
?
Growth Hormone
1 study22 participants
↑Improves
?
High-density lipoprotein (HDL)
1 study22 participants
↑Improves
?
Insulin
1 study22 participants
↑Worsens
?
Plasma Endorphins
1 study22 participants
↑Improves
?
Power Output
1 study22 participants
↑Improves
?
Testosterone
1 study22 participants
↑Improves
?
Total cholesterol
1 study22 participants
↓Improves
?
Triglycerides
1 study22 participants
↓Improves
D
Glycemic Control
No effect
1 study21 participants
none
?
Muscle Damage
3 studies60 participants
↑Worsens
?
Inflammation
1 study14 participants
↓Improves
?
Muscle Soreness
1 study18 participants
↓Improves
D
Body Fat
No effect
1 study26 participants
none
?
Liver Enzymes
1 study26 participants
↑Worsens
?
Muscle Mass
1 study26 participants
↑Improves
?
Power Output
1 study26 participants
↑Improves
?
Rating of Perceived Exertion
1 study26 participants
↑Improves
D
Growth Hormone
No effect
1 study6 participants
none
?
Prolactin
1 study6 participants
↑Improves
D
Anaerobic Capacity
No effect
1 study8 participants
none
?
Body Fat
4 studies86 participants
↓Improves
?
Muscle Mass
4 studies86 participants
↑Improves
?
Weight
4 studies86 participants
↓Improves
?
Blood glucose
2 studies43 participants
↓Improves
?
Insulin
2 studies43 participants
↑Worsens
?
Power Output
2 studies35 participants
↑Improves
?
Blood Lactate (Exercise)
1 study8 participants
↑Worsens
?
Fat Oxidation
1 study8 participants
↑Improves
?
Heart Rate
1 study8 participants
↓Improves
?
Muscular Endurance
1 study20 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
1 study38 participants
none
?
Power Output
2 studies84 participants
↑Improves
?
Testosterone
2 studies84 participants
↑Improves
?
Anaerobic Capacity
1 study46 participants
↑Improves
?
Erythropoietin
1 study38 participants
↑Improves
?
Growth Hormone
1 study46 participants
↑Improves
?
IGF-1
1 study38 participants
↑Improves
?
Muscle Mass
1 study38 participants
↑Improves
?
Red Blood Cell Count
1 study38 participants
↑Improves
D
Cortisol
No effect
1 study12 participants
none
?
Fatigue Symptoms
1 study12 participants
↑Worsens
?
Heart Rate
1 study12 participants
↑Worsens
?
Power Output
1 study12 participants
↑Improves
?
Processing Accuracy
1 study12 participants
↑Improves
D
Blood glucose
No effect
1 study44 participants
none
?
Body Fat
3 studies155 participants
↓Improves
?
Weight
2 studies111 participants
↓Improves
?
Blood Pressure
1 study35 participants
↓Improves
?
Glycemic Control
1 study35 participants
↑Improves
?
HbA1c
1 study35 participants
↓Improves
?
High-density lipoprotein (HDL)
1 study44 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study44 participants
↓Improves
?
Muscle Mass
1 study76 participants
↑Improves
?
Triglycerides
1 study44 participants
↓Improves
D
Aerobic Exercise Metrics
No effect
1 study219 participants
none
?
Depression Symptoms
1 study219 participants
↓Improves
?
Heart Rate
1 study41 participants
↓Improves
?
Muscular Endurance
1 study20 participants
↑Improves
?
Oxygen Uptake
1 study41 participants
↑Improves
?
Respiratory Exchange Ratio
1 study41 participants
↑Improves
D
Anaerobic Capacity
No effect
1 study15 participants
none
?
Body Fat
1 study15 participants
↓Improves
?
Bone Mineral Density
1 study15 participants
↑Improves
?
Muscle Mass
1 study15 participants
↑Improves
?
Muscle Soreness
1 study15 participants
↓Improves
?
Power Output
1 study15 participants
↑Improves
?
Weight
1 study15 participants
↓Improves
D
Aerobic Exercise Metrics
No effect
1 study20 participants
none
?
Blood Lactate (Exercise)
1 study20 participants
↑Worsens
?
Granulocyte Count
1 study20 participants
↑Improves
?
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
Cortisol
No effect
1 study45 participants
none
?
Liver Enzymes
1 study45 participants
↑Worsens
?
Muscle Mass
1 study45 participants
↑Improves
?
Power Output
1 study45 participants
↑Improves
?
Testosterone
1 study45 participants
↑Improves
?
Total cholesterol
1 study45 participants
↓Improves
?
Triglycerides
1 study45 participants
↓Improves
D
Blood Pressure
No effect
1 study20 participants
none
?
Heart Rate
1 study20 participants
↑Worsens
?
Muscle Damage
1 study20 participants
↑Worsens
?
Muscle Soreness
1 study20 participants
↑Worsens
?
Power Output
1 study20 participants
↑Improves
D
Muscle Damage
No effect
1 study36 participants
none
?
Muscle Soreness
1 study36 participants
↓Improves
D
Anaerobic Capacity
No effect
1 study28 participants
none
?
Power Output
10 studies275 participants
↑Improves
?
Muscle Mass
7 studies198 participants
↑Improves
?
Body Fat
6 studies169 participants
↓Improves
?
Food Intake
4 studies125 participants
↑Worsens
?
Muscle Damage
3 studies387 participants
↑Worsens
?
Bone Mineral Density
2 studies68 participants
↑Improves
?
Cortisol
2 studies55 participants
↓Improves
?
Fatigue Symptoms
2 studies63 participants
↓Improves
?
High-density lipoprotein (HDL)
2 studies36 participants
↑Improves
?
Liver Enzymes
2 studies68 participants
↑Worsens
?
Low-density lipoprotein (LDL)
2 studies36 participants
↓Improves
?
Testosterone
2 studies55 participants
↑Improves
?
Total cholesterol
2 studies36 participants
↓Improves
?
Training Volume
2 studies63 participants
↑Improves
?
Blood glucose
1 study8 participants
↓Improves
?
Growth Hormone
1 study29 participants
↑Improves
?
IGF-1
1 study29 participants
↑Improves
?
Interleukin 6
1 study29 participants
↓Improves
?
Muscle Soreness
1 study26 participants
↓Improves
?
Oxygen Uptake
1 study8 participants
↑Improves
?
Triglycerides
1 study8 participants
↓Improves
?
Urea
1 study8 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
1 study11 participants
none
?
Muscular Endurance
2 studies25 participants
↑Improves
?
Oxidative Stress Biomarkers
2 studies25 participants
↓Improves
?
Respiratory Exchange Ratio
2 studies27 participants
↑Improves
?
Anti-Oxidant Enzyme Profile
1 study16 participants
↑Improves
?
Creatine Kinase
1 study16 participants
↑Worsens
?
Fat Oxidation
1 study9 participants
↑Improves
?
Heart Rate
1 study11 participants
↓Improves
?
Hemoglobin
1 study11 participants
↑Improves
?
Muscle Soreness
1 study24 participants
↓Improves
?
Oxygen Cost of Exercise
1 study11 participants
↑Improves
?
Oxygen Uptake
1 study11 participants
↑Improves
?
Power Output
1 study24 participants
↑Improves
?
Superoxide Dismutase Activity
1 study16 participants
↑Improves
D
Adrenaline
No effect
1 study6 participants
none
?
Blood Acidity
15 studies147 participants
↑Worsens
?
Serum Bicarbonate
14 studies140 participants
↑Improves
?
Blood Lactate (Exercise)
12 studies120 participants
↑Worsens
?
Anaerobic Capacity
11 studies111 participants
↑Improves
?
Training Volume
5 studies50 participants
↑Improves
?
Power Output
4 studies55 participants
↑Improves
?
Ammonia
2 studies12 participants
↑Worsens
?
Oxygen Uptake
2 studies23 participants
↑Improves
?
Noradrenaline
1 study6 participants
↑Improves
?
Plasma Endorphins
1 study7 participants
↑Improves
?
Rating of Perceived Exertion
1 study6 participants
↑Improves
D
Aerobic Exercise Metrics
No effect
1 study32 participants
none
?
Blood Lactate (Exercise)
5 studies89 participants
↑Worsens
?
Power Output
5 studies107 participants
↑Improves
?
Oxygen Uptake
4 studies48 participants
↑Improves
?
Blood Carnitine
3 studies57 participants
↑Improves
?
Exercise-Induced Oxidation
3 studies59 participants
↑Worsens
?
Heart Rate
3 studies29 participants
↓Improves
?
Muscle Carnitine Content
3 studies60 participants
↑Improves
?
Muscle Damage
3 studies37 participants
↑Worsens
?
Muscle Mass
3 studies127 participants
↑Improves
?
Anaerobic Capacity
2 studies38 participants
↑Improves
?
Body Fat
2 studies107 participants
↓Improves
?
Fat Oxidation
2 studies24 participants
↑Improves
?
Fatigue Symptoms
2 studies93 participants
↓Improves
?
IGF-1
2 studies30 participants
↑Improves
?
Muscle Soreness
2 studies24 participants
↓Improves
?
Oxidative Stress Biomarkers
2 studies55 participants
↓Improves
?
Respiratory Exchange Ratio
2 studies24 participants
↑Improves
?
Weight
2 studies43 participants
↓Improves
?
Ammonia
1 study20 participants
↑Worsens
?
Androgen Receptor Density
1 study10 participants
↑Improves
?
C-Reactive Protein (CRP)
1 study20 participants
↓Improves
?
Creatine Kinase
1 study6 participants
↑Worsens
?
IGF Binding Protein
1 study10 participants
↑Improves
?
Interleukin 6
1 study20 participants
↓Improves
?
Ketone Bodies
1 study14 participants
↑Improves
?
Lung Function
1 study10 participants
↑Improves
?
Muscle Oxygenation
1 study9 participants
↑Improves
?
Rating of Perceived Exertion
1 study14 participants
↑Improves
?
Strength
1 study20 participants
↑Improves
?
Testosterone
1 study10 participants
↑Improves
?
TNF-Alpha
1 study20 participants
↓Improves
?
Total Antioxidant Capacity (TAC)
1 study23 participants
↑Improves
?
Total cholesterol
1 study84 participants
↓Improves
D
Aerobic Exercise Metrics
No effect
1 study17 participants
none
?
Power Output
1 study17 participants
↑Improves
?
Rating of Perceived Exertion
1 study17 participants
↑Improves
D
Body Fat
No effect
1 study19 participants
none
?
Free Testosterone
1 study19 participants
↑Improves
?
Muscle Mass
1 study19 participants
↑Improves
?
Strength
1 study19 participants
↑Improves
?
Testosterone
1 study19 participants
↑Improves
D
Body Fat
No effect
1 study20 participants
none
?
Estrogen
1 study20 participants
↑Worsens
?
Muscle Mass
1 study20 participants
↑Improves
?
Power Output
1 study20 participants
↑Improves
?
Testosterone
1 study20 participants
↑Improves
?
Weight
1 study20 participants
↓Improves
D
Aerobic Exercise Metrics
No effect
1 study7 participants
none
?
Body Fat
1 study23 participants
↓Improves
?
Power Output
1 study42 participants
↑Improves
?
Training Volume
1 study23 participants
↑Improves
D
Anaerobic Capacity
No effect
1 study40 participants
none
?
Power Output
1 study40 participants
↑Improves
?
Strength
3 studies190 participants
↑Improves
?
Aerobic Exercise Metrics
Small Detriment
1 study45 participants
small
?
Bilirubin
1 study13 participants
↑Worsens
?
Blood Urea Nitrogen
1 study13 participants
↑Improves
?
Body Fat
1 study45 participants
↑Worsens
?
Cortisol
1 study105 participants
↑Worsens
?
Creatinine
1 study13 participants
↑Improves
?
DHEAS
1 study105 participants
↑Improves
?
Fatigue Symptoms
1 study105 participants
↑Worsens
?
Free Testosterone
1 study105 participants
↑Improves
?
Gamma-Glutamyltransferase
1 study13 participants
↑Improves
?
HbA1c
1 study105 participants
↑Worsens
?
High-density lipoprotein (HDL)
1 study45 participants
↑Improves
?
IGF-1
1 study105 participants
↑Improves
?
Kidney Function
1 study13 participants
↑Improves
?
Liver Enzymes
1 study13 participants
↑Worsens
?
Low-density lipoprotein (LDL)
1 study45 participants
↑Worsens
?
Power Output
1 study40 participants
↑Improves
?
Sex Hormone Binding Globulin
1 study105 participants
↑Improves
?
Testosterone
1 study105 participants
↑Improves
?
Thyroid-Stimulating Hormone
1 study105 participants
↑Improves
?
Triglycerides
1 study45 participants
↑Worsens
?
Urea
1 study13 participants
↑Improves
?
Uric Acid
1 study13 participants
↑Worsens
?
Urinary Albumin
1 study13 participants
↑Improves
?
Waist circumference
1 study45 participants
↑Worsens
?
Aerobic Exercise Metrics
Small Detriment
2 studies32 participants
small
?
Blood Pressure
2 studies32 participants
↓Improves
?
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
?
Muscle Soreness
1 study30 participants
↓Improves
?
Anaerobic Capacity
Small Detriment
1 study16 participants
small
?
Fat Oxidation
1 study16 participants
↑Improves
?
Glycogen
1 study16 participants
↑Improves
?
Oxygen Uptake
1 study16 participants
↑Improves
?
Power Output
1 study16 participants
↑Improves
?
Power Output
Small Detriment
1 study10 participants
small
?
Testosterone
1 study10 participants
↑Improves
?
Muscle Creatine Content
1 study16 participants
↑Improves
Research Citations (6)
Related Conditions
Metabolic Health
48 shared supplements · 975 outcomes
Research on metabolism, blood glucose regulation, insulin sensitivity, and metabolic syndrome.
42 shared supplements · outcomes
Muscle Size & Strength
40 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.
Aerobic Exercise Performance
37 shared supplements · 324 outcomes
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.
34 shared supplements · outcomes
Type 2 Diabetes
32 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.
Weight Loss & Maintenance
29 shared supplements · 433 outcomes
This goal refers to people with a BMI >25 attempting to reach/maintain their ideal weight. While interventions that work for people with a BMI >25 may also work for people with a lower BMI, the context is often sufficiently different that this isn't assured.
Body Composition
28 shared supplements · 253 outcomes
Body composition refers to the relative percentage of fat, muscle, and bone in someone’s body. Body composition is sometimes reported as fat and fat-free mass.