Ephedrine

Ephedrine: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People
	Metabolic Rate Moderate Increase	Improves (the measure goes up)	Moderate effect	5 studies	17 people
Studies that measured metabolic rate Effects of ephedrine and aminophylline on resting energy expenditure in obese adolescentsInt J Obes Relat Metab Disord · PMID 8384181 Effects of chronic administration of ephedrine during very-low-calorie diets on energy expenditure, protein metabolism and hormone levels in obese subjectsClin Sci · PMID 1310922 Effect of physical training on thermogenic responses to cold and ephedrine in obesityInt J Obes Relat Metab Disord · PMID 8395473 and 2 more on the Ephedrine page
	Subjective Well-Being	Improves (the measure goes up)		1 study	8 people
Studies that measured subjective well-being The effect of ephedra and caffeine on maximal strength and power in resistance-trained athletesJ Strength Cond Res · PMID 18550961
	Power Output	Improves (the measure goes up)			8 people

Green Tea Extract

Green Tea Extract: outcomes studied for General Athletic 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
	Muscle Soreness	Improves (the measure goes down)	1 study	30 people
Studies that measured muscle soreness Intramuscular adaptations to eccentric exercise and antioxidant supplementationAmino Acids · PMID 19967420
	Oxygen Uptake	Improves (the measure goes up)		38 people

Caffeine

Adrenaline: improves
Anaerobic Capacity: improves
Blood Lactate (Exercise): changes; see studies

Caffeine: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People
	Adrenaline Small Increase	Improves (the measure goes up)	Small effect	2 studies	38 people
Studies that measured adrenaline Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees CMed Sci Sports Exerc · PMID 8201901 Caffeine can decrease insulin sensitivity in humansDiabetes Care · PMID 11815511
	Anaerobic Capacity Moderate Improvement	Improves (the measure goes up)	Moderate effect	5 studies	20 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	53 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	35 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
	Power Output	Improves (the measure goes up)		3 studies	79 people
Studies that measured power output Caffeine ingestion reverses the circadian rhythm effects on neuromuscular performance in highly resistance-trained menPLoS One · PMID 22496767 Effect of two doses of caffeine on muscular function during isokinetic exerciseMed Sci Sports Exerc · PMID 20421833 Dose effect of caffeine on testosterone and cortisol responses to resistance exerciseInt J Sport Nutr Exerc Metab · PMID 18458357
	Rating of Perceived Exertion	Improves (the measure goes up)		3 studies	10 people
	Blood Pressure	Changes; see studies		2 studies	12 people
	Cortisol	Changes; see studies		1 study	40 people
	Glycemic Control	Improves (the measure goes up)		1 study	30 people
	Jump Height	Improves (the measure goes up)		1 study	14 people
	Subjective Well-Being	Improves (the measure goes up)		1 study	13 people
	Thermogenesis	Improves (the measure goes up)		1 study	13 people
	Training Volume	Improves (the measure goes up)		1 study	29 people
	Fat Oxidation	Improves (the measure goes up)			30 people
	Metabolic Rate	Improves (the measure goes up)			12 people
	Oxygen Uptake	Improves (the measure goes up)			10 people
	Testosterone	Improves (the measure goes up)			40 people

Soy Protein

Muscle Mass: improves
Strength: improves

Soy Protein: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People
	Muscle Mass Small Improvement	Improves (the measure goes up)	Small effect	2 studies	266 people
Studies that measured muscle mass No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance ExerciseInt J Sport Nutr Exerc Metab · PMID 29722584 Effect of Plant Versus Animal Protein on Muscle Mass, Strength, Physical Performance, and Sarcopenia: A Systematic Review and Meta-analysis of Randomized Controlled Trials.Nutr Rev · PMID 39813010
	Strength	Improves (the measure goes up)			266 people

Panax Ginseng (Korean Ginseng)

Blood Lactate (Exercise): improves
Oxygen Uptake: improves
Exercise Recovery: improves

Panax Ginseng (Korean Ginseng): outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People
	Blood Lactate (Exercise) Small Decrease	Improves (the measure goes down)	Small effect	2 studies	63 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	132 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
	Exercise Recovery	Improves (the measure goes up)		1 study	24 people
Studies that measured exercise recovery Effects of ginseng supplementation on supramaximal exercise performance and short-term recoveryJ Strength Cond Res · PMID 11710653
	Immunoglobulin A	Improves (the measure goes up)		1 study	38 people
Studies that measured immunoglobulin a Effects of ginseng on secretory IgA, performance, and recovery from interval exerciseMed Sci Sports Exerc · PMID 12673155
	Lactate Dehydrogenase	Improves (the measure goes up)		1 study	10 people
Studies that measured lactate dehydrogenase Panax ginseng Supplementation Increases Muscle Recruitment, Attenuates Perceived Effort, and Accelerates Muscle Force Recovery After an Eccentric-Based Exercise in AthletesJ Strength Cond Res · PMID 32379240
	Testosterone	Improves (the measure goes up)		1 study	20 people
	Body Fat	Improves (the measure goes down)			74 people
	Body Mass Index (BMI)	Improves (the measure goes down)			20 people
	Cortisol	Improves (the measure goes down)			20 people
	Exercise Capacity	Improves (the measure goes up)			47 people
	Fatigue Symptoms	Improves (the measure goes down)			24 people
	Free Fatty Acids	Improves (the measure goes up)			8 people
	Heart Rate	Improves (the measure goes down)			105 people
	Muscle Soreness	Improves (the measure goes down)			10 people
	Peak power output (PPO)	Improves (the measure goes up)			62 people
	Rating of Perceived Exertion	Improves (the measure goes up)			54 people
	Respiratory Exchange Ratio	Improves (the measure goes up)			36 people
	Strength	Improves (the measure goes up)			53 people
	Waist-Hip Ratio	Improves (the measure goes up)			20 people
	Weight	Improves (the measure goes down)			74 people

Beta-Alanine

Anaerobic Capacity: improves
Cortisol
Muscular Endurance: improves

Beta-Alanine: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People
	Anaerobic Capacity Small Improvement	Improves (the measure goes up)	Small effect	2 studies	331 people
Studies that measured anaerobic capacity The effect of beta-alanine supplementation on power performance during repeated sprint activityJ Strength Cond Res · PMID 19935102 Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis.Int J Sport Nutr Exerc Metab · PMID 39032921
	Cortisol No effect		NoneNo effect		8 people
	Muscular Endurance	Improves (the measure goes up)		5 studies	407 people
Studies that measured muscular endurance Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustionAmino Acids · PMID 16953366 Effects of β-alanine supplementation on exercise performance: a meta-analysisAmino Acids · PMID 22270875 Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental designJ Int Soc Sports Nutr · PMID 20482881 and 2 more on the Beta-Alanine page
	Muscle Mass	Improves (the measure goes up)		3 studies	46 people
Studies that measured muscle mass Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis.J Int Soc Sports Nutr · PMID 35813845 Six weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in womenJ Strength Cond Res · PMID 20386120 Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football playersJ Strength Cond Res · PMID 21659893
	Power Output	Improves (the measure goes up)		3 studies	383 people
Studies that measured power output beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprintersJ Appl Physiol · PMID 17690198 Beta-alanine and the hormonal response to exerciseInt J Sports Med · PMID 18548362 Important role of muscle carnosine in rowing performanceJ Appl Physiol · PMID 20671038
	Oxygen Uptake	Improves (the measure goes up)		1 study	85 people
	Fatigue Symptoms	Changes; see studies			73 people
	Growth Hormone	Improves (the measure goes up)			8 people
	Testosterone	Improves (the measure goes up)			8 people

Ashwagandha

Aerobic Exercise Metrics: improves
Testosterone: improves
Oxygen Uptake: improves

Ashwagandha: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Moderate Improvement	Improves (the measure goes up)	Moderate effect	1 study	85 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
	Testosterone	Improves (the measure goes up)		5 studies	57 people
Studies that measured testosterone Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trialJ Int Soc Sports Nutr · PMID 26609282 Efficacy of Withania somnifera on seminal plasma metabolites of infertile males: a proton NMR study at 800 MHzJ Ethnopharmacol · PMID 23796876 Withania somnifera Improves Semen Quality in Stress-Related Male FertilityEvid Based Complement Alternat Med · PMID 19789214 and 2 more on the Ashwagandha page
	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	57 people
Studies that measured blood glucose Hypoglycemic, diuretic and hypocholesterolemic effect of winter cherry (Withania somnifera, Dunal) rootIndian J Exp Biol · PMID 11116534
	High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	57 people
Studies that measured high-density lipoprotein (hdl) Effects of Withania somnifera in patients of schizophrenia: A randomized, double blind, placebo controlled pilot trial studyIndian J Pharmacol · PMID 24014929
	Red Blood Cell Count	Improves (the measure goes up)		1 study	57 people
	White Blood Cell Count	Improves (the measure goes up)		1 study	57 people
	Anaerobic Capacity	Improves (the measure goes up)			40 people
	Blood Pressure	Improves (the measure goes down)			40 people
	Body Fat	Improves (the measure goes down)			114 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
	Kidney Function	Improves (the measure goes up)			40 people
	Liver Enzymes	Changes; see studies			57 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)			57 people
	Muscle Damage	Changes; see studies			57 people
	Muscle Mass	Improves (the measure goes up)			57 people
	Muscle Soreness	Improves (the measure goes down)			40 people
	Power Output	Improves (the measure goes up)			154 people
	Rating of Perceived Exertion	Improves (the measure goes up)			17 people
	Serum Albumin	Improves (the measure goes up)			40 people
	Serum Platelets	Improves (the measure goes up)			17 people
	Subjective Well-Being	Improves (the measure goes up)			40 people
	Total cholesterol	Improves (the measure goes down)			57 people
	Triglycerides	Improves (the measure goes down)			57 people
	Urea	Improves (the measure goes up)			40 people
	vLDL-C	Improves (the measure goes down)			40 people
	Weight	Improves (the measure goes down)			57 people

Systemic Enzymes (Bromelain/Trypsin/Rutin)

Athletic Injury Recovery: improves
Muscle Soreness (DOMS): improves

Systemic Enzymes (Bromelain/Trypsin/Rutin): outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	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.	Improves (the measure goes up)	Moderate effect
	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.	Improves (the measure goes up)	Small effect

Bromantane

Physical Work Capacity (Primarily Preclinical): improves

Bromantane: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	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.	Improves (the measure goes up)	Moderate effect	3 studies
Studies that measured physical work capacity (primarily preclinical) Effects of bromantane and bemitil on operant behavior and locomotor activity in rats.Eksp Klin Farmakol · 2000 · PMID 10934588 A comparison of bromantane and placebo effects on physical and psychophysiological capabilities of tired healthy operators.Hum Physiol · 2000 · PMID 10998997 Effect of ladasten and bemethyl on physical working capacity and immunological resistance in animals under repeated extreme exercise loads.Eksp Klin Farmakol · 1998 · PMID 9929819

Alpha-GPC

Growth Hormone: improves
Power Output: improves

Alpha-GPC: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People
	Growth Hormone Small Increase	Improves (the measure goes up)	Small effect	1 study	7 people
Studies that measured growth hormone Glycerophosphocholine enhances growth hormone secretion and fat oxidation in young adultsNutrition · PMID 22673596
	Power Output	Improves (the measure goes up)			7 people

Vitamin D

Interleukin 5: improves
Power Output: improves

Vitamin D: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People
	Interleukin 5 Small Increase	Improves (the measure goes up)	Small effect	1 study	30 people
Studies that measured interleukin 5 Different doses of supplemental vitamin D maintain interleukin-5 without altering skeletal muscle strength: a randomized, double-blind, placebo-controlled study in vitamin D sufficient adultsNutr Metab · PMID 22405472
	Power Output	Improves (the measure goes up)		1 study	20 people
Studies that measured power output A systems-based investigation into vitamin D and skeletal muscle repair, regeneration, and hypertrophyAm J Physiol Endocrinol Metab · PMID 26506852

Glutamine

Ammonia
Body Fat: improves
Uric Acid: improves

Glutamine: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Studies	People
	Ammonia Mixed effect		1 study	45 people
Studies that measured ammonia Glutamine and carbohydrate supplements reduce ammonemia increase during endurance field exerciseAppl Physiol Nutr Metab · PMID 18059593
	Body Fat	Improves (the measure goes down)	1 study	40 people
Studies that measured body fat Effect of glutamine supplementation combined with resistance training in young adultsEur J Appl Physiol · PMID 11822473
	Uric Acid	Improves (the measure goes down)	1 study	30 people
Studies that measured uric acid Glutamine protects against increases in blood ammonia in football players in an exercise intensity-dependent wayBr J Sports Med · PMID 17984189
	Muscle Damage	Changes; see studies		30 people
	Muscle Mass	Improves (the measure goes up)		40 people
	Power Output	Improves (the measure goes up)		40 people

DHEA

Cortisol: improves
Body Fat
Estrogen: changes; see studies

DHEA: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Cortisol Small Decrease	Improves (the measure goes down)	Small effect	1 study	50 people
Body Fat No effect		NoneNo effect		39 people
Estrogen	Changes; see studies		8 studies	89 people
Testosterone	Improves (the measure goes up)		3 studies	145 people
Muscle Mass	Improves (the measure goes up)		2 studies	129 people
Serum DHEA	Improves (the measure goes up)		2 studies	125 people
Libido	Improves (the measure goes up)		1 study	50 people
Power Output	Improves (the measure goes up)		1 study	69 people
Subjective Well-Being	Improves (the measure goes up)		1 study	50 people
Follicle-Stimulating Hormone	Improves (the measure goes up)			19 people
Free Testosterone	Improves (the measure goes up)			16 people
Functionality in Elderly or Injured	Improves (the measure goes up)			50 people
Liver Enzymes	Changes; see studies			40 people
Luteinizing Hormone	Improves (the measure goes up)			19 people
Prostate-Specific Antigen	Improves (the measure goes up)			40 people
Sex Hormone Binding Globulin	Improves (the measure goes up)			50 people
Sleep Quality	Improves (the measure goes up)			50 people
Total cholesterol	Improves (the measure goes down)			50 people
Weight	Improves (the measure goes down)			20 people

MSM

Muscle Damage: improves
Oxidative Stress Biomarkers: improves

MSM: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Muscle Damage Small Decrease	Improves (the measure goes down)	Small effect	1 study	18 people
	Oxidative Stress Biomarkers	Improves (the measure goes down)			18 people

Eleuthero

Anaerobic Capacity: improves
Rating of Perceived Exertion: improves
Blood glucose: improves

Eleuthero: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity Small Improvement	Improves (the measure goes up)	Small effect	1 study	6 people
Rating of Perceived Exertion	Improves (the measure goes up)		1 study	9 people
Blood glucose	Improves (the measure goes down)			9 people
Fat Oxidation	Improves (the measure goes up)			9 people
Fatigue Resistance	Improves (the measure goes down)			15 people
Liver Enzymes	Changes; see studies			9 people
Oxygen Uptake	Improves (the measure goes up)			6 people

Ginger (Zingiber officinale)

Inflammation: improves
Muscle Soreness: changes; see studies
Rating of Perceived Exertion: improves

Ginger (Zingiber officinale): outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Inflammation Small Decrease	Improves (the measure goes down)	Small effect	1 study	40 people
Muscle Soreness	Changes; see studies		1 study	65 people
Rating of Perceived Exertion	Improves (the measure goes up)		1 study	25 people

Zinc

Free Testosterone: improves
Testosterone: improves
Serum T3: improves

Zinc: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Free Testosterone Small Increase	Improves (the measure goes up)	Small effect		10 people
Testosterone	Improves (the measure goes up)		3 studies	10 people
Serum T3	Improves (the measure goes up)			10 people
Serum T4	Improves (the measure goes up)			10 people

L-Tyrosine

Adrenaline
Working Memory: improves
Heart Rate: improves

L-Tyrosine: outcomes studied for General Athletic Performance
Outcome	Effect	Studies	People
Adrenaline Mixed effect			14 people
Working Memory	Improves (the measure goes up)	6 studies	15 people
Heart Rate	Improves (the measure goes down)	5 studies	14 people
Alertness	Improves (the measure goes up)	1 study	15 people
Blood glucose	Improves (the measure goes down)	1 study	34 people
Dopamine	Improves (the measure goes up)	1 study	14 people
Reaction Time	Improves (the measure goes up)	1 study	15 people
Adrenocorticotropic Hormone	Improves (the measure goes up)		20 people
Aerobic Exercise Metrics	Improves (the measure goes up)		20 people
Blood Lactate (Exercise)	Changes; see studies		34 people
Cortisol	Improves (the measure goes down)		20 people
Fatigue Symptoms	Improves (the measure goes down)		20 people
Muscular Endurance	Improves (the measure goes up)		35 people
Noradrenaline	Improves (the measure goes up)		14 people
Power Output	Improves (the measure goes up)		14 people
Strength	Improves (the measure goes up)		35 people
Subjective Well-Being	Improves (the measure goes up)		20 people

Arachidonic Acid

Anaerobic Capacity: improves
Power Output: improves
Body Fat: changes; see studies

Arachidonic Acid: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity Small Improvement	Improves (the measure goes up)	Small effect		31 people
Power Output	Improves (the measure goes up)		1 study	31 people
Body Fat	Changes; see studies			31 people
Cortisol	Changes; see studies			31 people
Muscle Mass	Improves (the measure goes up)			31 people
Testosterone	Improves (the measure goes up)			31 people

Fenugreek

Body Fat: improves
Estrogen: changes; see studies
DHT: improves

Fenugreek: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Body Fat Small Decrease	Improves (the measure goes down)	Small effect		30 people
Estrogen	Changes; see studies		2 studies	30 people
DHT	Improves (the measure goes up)			30 people
Muscle Mass	Improves (the measure goes up)			30 people
Testosterone	Improves (the measure goes up)			30 people

Whey Protein

Anti-Oxidant Enzyme Profile: improves
Insulin: changes; see studies
Muscle Mass: improves

Whey Protein: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Anti-Oxidant Enzyme Profile Small Increase	Improves (the measure goes up)	Small effect		30 people
Insulin	Changes; see studies		7 studies	17 people
Muscle Mass	Improves (the measure goes up)		5 studies	108 people
Weight	Improves (the measure goes down)		4 studies	99 people
Body Fat	Improves (the measure goes down)		2 studies	91 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		2 studies	30 people
Muscle protein synthesis (MPS)	Improves (the measure goes up)		2 studies	33 people
Blood glucose	Improves (the measure goes down)		1 study	30 people
Blood Pressure	Improves (the measure goes down)		1 study	30 people
Bone Mineral Density	Improves (the measure goes up)		1 study	36 people
IGF-1	Improves (the measure goes up)			17 people
Power Output	Improves (the measure goes up)			72 people

Arginine

Anaerobic Capacity: improves
Nitric Oxide: improves
Growth Hormone: improves

Arginine: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity Small Improvement	Improves (the measure goes up)	Small effect		9 people
Nitric Oxide	Improves (the measure goes up)		4 studies	9 people
Growth Hormone	Improves (the measure goes up)		3 studies	36 people
Blood Flow	Improves (the measure goes up)		1 study	17 people
Heart Rate	Changes; see studies		1 study	33 people
Vascular Function	Improves (the measure goes up)		1 study	17 people
Blood Pressure	Changes; see studies			26 people
Oxygen Cost of Exercise	Improves (the measure goes up)			9 people
Power Output	Improves (the measure goes up)			16 people

Magnesium

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

Magnesium: outcomes studied for General Athletic 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
Strength	Improves (the measure goes up)		1 study	26 people
Insulin	Changes; see studies			23 people

Theaflavins

Cortisol: improves
Inflammation: improves
Muscle Soreness: improves

Theaflavins: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Cortisol Small Decrease	Improves (the measure goes down)	Small effect		18 people
Inflammation	Improves (the measure goes down)		1 study	18 people
Muscle Soreness	Improves (the measure goes down)			18 people
Power Output	Improves (the measure goes up)			18 people

Nitrate

Aerobic Exercise Metrics: improves
Blood Pressure: improves
Exercise Performance During Hypoxia: improves

Nitrate: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect		9 people
Blood Pressure	Improves (the measure goes down)		6 studies	9 people
Exercise Performance During Hypoxia	Improves (the measure goes up)		2 studies	9 people
Oxygen Cost of Exercise	Improves (the measure goes up)		2 studies	9 people
Anaerobic Capacity	Improves (the measure goes up)		1 study	14 people
Power Output	Improves (the measure goes up)		1 study	8 people

Capsaicin

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

Capsaicin: outcomes studied for General Athletic 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

Rhodiola Rosea

Aerobic Exercise Metrics: improves
Cognition: improves
Cortisol: improves

Rhodiola Rosea: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect		26 people
Cognition	Improves (the measure goes up)		3 studies	40 people
Cortisol	Improves (the measure goes down)		3 studies	26 people
Total Antioxidant Capacity (TAC)	Improves (the measure goes up)		1 study	26 people
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
Attention	Improves (the measure goes up)			12 people
Blood Lactate (Exercise)	Changes; see studies			26 people
Creatine Kinase	Changes; see studies			26 people
Fatigue Symptoms	Improves (the measure goes down)			52 people
Growth Hormone	Improves (the measure goes up)			26 people
Heart Rate	Improves (the measure goes down)			26 people
Oxidative Stress Biomarkers	Improves (the measure goes down)			26 people
Power Output	Improves (the measure goes up)			38 people
Reaction Time	Improves (the measure goes up)			38 people
Subjective Well-Being	Improves (the measure goes up)			40 people
Testosterone	Improves (the measure goes up)			26 people

Creatine

Aldosterone: improves
Aerobic Exercise Metrics
Power Output: improves

Creatine: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Aldosterone Moderate Increase	Improves (the measure goes up)	Moderate effect		40 people
Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	51 people
Power Output	Improves (the measure goes up)		44 studies	469 people
Anaerobic Capacity	Improves (the measure goes up)		11 studies	224 people
Muscle Creatine Content	Improves (the measure goes up)		11 studies	194 people
Weight	Improves (the measure goes down)		10 studies	293 people
Swimming Performance Metrics	Improves (the measure goes up)		7 studies	42 people
Hydration (Total Body Water)	Improves (the measure goes up)		5 studies	77 people
Kidney Function	Improves (the measure goes up)		5 studies	58 people
Muscle Mass	Improves (the measure goes up)		5 studies	269 people
Strength	Improves (the measure goes up)		5 studies	142 people
Muscle Damage	Changes; see studies		4 studies	469 people
Creatinine	Improves (the measure goes up)		3 studies	46 people
Bone Mineral Density	Improves (the measure goes up)		2 studies	10 people
IGF-1	Improves (the measure goes up)		2 studies	98 people
Muscular Endurance	Improves (the measure goes up)		2 studies	68 people
Oxygen Uptake	Improves (the measure goes up)		2 studies	63 people
Total cholesterol	Improves (the measure goes down)		2 studies	10 people
Blood glucose	Improves (the measure goes down)		1 study	10 people
Growth Hormone	Improves (the measure goes up)		1 study	6 people
Heart Rate	Improves (the measure goes down)		1 study	56 people
Satellite Cell Recruitment	Improves (the measure goes up)		1 study	32 people
Skeletal Muscle Atrophy	Changes; see studies		1 study	7 people
Sprint Performance Metrics	Improves (the measure goes up)		1 study	20 people
Testosterone	Improves (the measure goes up)		1 study	50 people
Blood Flow	Improves (the measure goes up)			30 people
Blood Lactate (Exercise)	Changes; see studies			46 people
Blood Pressure	Improves (the measure goes down)			55 people
Body Fat	Improves (the measure goes down)			83 people
COPD Symptoms	Improves (the measure goes down)			46 people
Exercise-Induced Oxidation	Changes; see studies			469 people
Fat Oxidation	Improves (the measure goes up)			20 people
Fatigue Resistance	Improves (the measure goes down)			119 people
Glycogen	Improves (the measure goes up)			12 people
Inflammation	Improves (the measure goes down)			469 people
Liver Enzymes	Changes; see studies			10 people
Lung Function	Improves (the measure goes up)			23 people
Metabolic Rate	Improves (the measure goes up)			30 people
Muscle Oxygenation	Improves (the measure goes up)			10 people
Muscle Soreness	Improves (the measure goes down)			469 people
Myonuclei Proliferation	Improves (the measure goes up)			32 people
Myostatin	Improves (the measure goes up)			27 people
Proteinuria	Improves (the measure goes up)			38 people
Range of Motion	Improves (the measure goes up)			40 people
Triglycerides	Improves (the measure goes down)			10 people
Urea	Improves (the measure goes up)			10 people

L-Carnitine

Aerobic Exercise Metrics
Total cholesterol: improves
Ammonia: changes; see studies

L-Carnitine: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	4 studies	32 people
Total cholesterol	Improves (the measure goes down)		6 studies	84 people
Ammonia	Changes; see studies		5 studies	20 people
Blood Lactate (Exercise)	Changes; see studies		5 studies	89 people
Power Output	Improves (the measure goes up)		5 studies	107 people
Muscle Mass	Improves (the measure goes up)		3 studies	127 people
Muscle Soreness	Improves (the measure goes down)		3 studies	24 people
Oxidative Stress Biomarkers	Improves (the measure goes down)		3 studies	55 people
Oxygen Uptake	Improves (the measure goes up)		3 studies	48 people
Blood Carnitine	Improves (the measure goes up)		2 studies	57 people
Exercise-Induced Oxidation	Changes; see studies		2 studies	59 people
Interleukin 6	Improves (the measure goes down)		2 studies	20 people
Muscle Damage	Changes; see studies		2 studies	37 people
Respiratory Exchange Ratio	Improves (the measure goes up)		2 studies	24 people
TNF-Alpha	Improves (the measure goes down)		2 studies	20 people
Androgen Receptor Density	Improves (the measure goes up)		1 study	10 people
Body Fat	Improves (the measure goes down)		1 study	107 people
C-Reactive Protein (CRP)	Improves (the measure goes down)		1 study	20 people
Creatine Kinase	Changes; see studies		1 study	6 people
Fat Oxidation	Improves (the measure goes up)		1 study	24 people
Weight	Improves (the measure goes down)		1 study	43 people
Anaerobic Capacity	Improves (the measure goes up)			38 people
Fatigue Symptoms	Improves (the measure goes down)			93 people
Heart Rate	Improves (the measure goes down)			29 people
IGF Binding Protein	Improves (the measure goes up)			10 people
IGF-1	Improves (the measure goes up)			30 people
Ketone Bodies	Improves (the measure goes up)			14 people
Lung Function	Improves (the measure goes up)			10 people
Muscle Carnitine Content	Improves (the measure goes up)			60 people
Muscle Oxygenation	Improves (the measure goes up)			9 people
Rating of Perceived Exertion	Improves (the measure goes up)			14 people
Strength	Improves (the measure goes up)			20 people
Testosterone	Improves (the measure goes up)			10 people
Total Antioxidant Capacity (TAC)	Improves (the measure goes up)			23 people

Tribulus Terrestris

Body Fat
Testosterone: improves
Fatigue Symptoms: improves

Tribulus Terrestris: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Body Fat No effect		NoneNo effect	2 studies	37 people
Testosterone	Improves (the measure goes up)		3 studies	22 people
Fatigue Symptoms	Improves (the measure goes down)			15 people
Muscle Mass	Improves (the measure goes up)			37 people
Power Output	Improves (the measure goes up)			37 people

Iron

Aerobic Exercise Metrics
Depression Symptoms: improves
Heart Rate: improves

Iron: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	219 people
Depression Symptoms	Improves (the measure goes down)		1 study	219 people
Heart Rate	Improves (the measure goes down)		1 study	41 people
Muscular Endurance	Improves (the measure goes up)		1 study	20 people
Oxygen Uptake	Improves (the measure goes up)			41 people
Respiratory Exchange Ratio	Improves (the measure goes up)			41 people

Colostrum

Aerobic Exercise Metrics
Weight: improves
IGF-1: improves

Colostrum: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	50 people
Weight	Improves (the measure goes down)		5 studies	170 people
IGF-1	Improves (the measure goes up)		2 studies	81 people
Oxygen Uptake	Improves (the measure goes up)		2 studies	30 people
Exercise-Induced Immune Suppression	Improves (the measure goes up)		1 study	9 people
Heart Rate	Improves (the measure goes down)		1 study	30 people
Immunoglobulin A	Improves (the measure goes up)		1 study	9 people
Immunoglobulin M	Improves (the measure goes up)		1 study	9 people
Muscle Mass	Improves (the measure goes up)		1 study	89 people
Muscle protein synthesis (MPS)	Improves (the measure goes up)		1 study	12 people
Neutrophil Count	Improves (the measure goes up)		1 study	9 people
Anaerobic Capacity	Improves (the measure goes up)			95 people
Blood Lactate (Exercise)	Changes; see studies			39 people
Body Fat	Improves (the measure goes down)			55 people
C-Reactive Protein (CRP)	Improves (the measure goes down)			9 people
Cortisol	Improves (the measure goes down)			9 people
Fat Oxidation	Improves (the measure goes up)			39 people
Immunoglobulin E	Improves (the measure goes up)			9 people
Immunoglobulin G	Improves (the measure goes up)			9 people
Interferon Gamma	Improves (the measure goes up)			9 people
Interleukin 1-alpha	Improves (the measure goes up)			9 people
Interleukin 10	Improves (the measure goes up)			9 people
Interleukin 6	Improves (the measure goes down)			9 people
Interleukin 8	Changes; see studies			9 people
Lactate Threshold	Improves (the measure goes up)			30 people
Lymphocyte Count	Improves (the measure goes up)			9 people
Muscular Endurance	Improves (the measure goes up)			20 people
Power Output	Improves (the measure goes up)			152 people
TNF-Alpha	Improves (the measure goes down)			9 people

Quercetin

Anaerobic Capacity
Rating of Perceived Exertion: improves
Interleukin 6: improves

Quercetin: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity No effect		NoneNo effect	1 study	15 people
Rating of Perceived Exertion	Improves (the measure goes up)		1 study	15 people
Interleukin 6	Improves (the measure goes down)			15 people
Uric Acid	Improves (the measure goes down)			15 people

Fish Oil

Anaerobic Capacity
High-density lipoprotein (HDL): improves
Muscle Soreness: improves

Fish Oil: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity No effect		NoneNo effect	1 study	26 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		7 studies	34 people
Muscle Soreness	Improves (the measure goes down)		3 studies	22 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		1 study	34 people
Oxygen Cost of Exercise	Improves (the measure goes up)		1 study	26 people
Apolipoprotein B	Improves (the measure goes down)			34 people
Body Fat	Improves (the measure goes down)			34 people
Oxygen Uptake	Improves (the measure goes up)			34 people
Power Output	Improves (the measure goes up)			26 people
Sprint Performance Metrics	Improves (the measure goes up)			26 people
Total cholesterol	Improves (the measure goes down)			34 people

Choline

Cognition
Anaerobic Capacity
Rating of Perceived Exertion: improves

Choline: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Cognition No effect		NoneNo effect	1 study	13 people
Anaerobic Capacity No effect		NoneNo effect		14 people
Rating of Perceived Exertion	Improves (the measure goes up)		1 study	14 people
Training Volume	Improves (the measure goes up)		1 study	13 people
Fatigue Symptoms	Improves (the measure goes down)			14 people
Memory	Improves (the measure goes up)			13 people
Reaction Time	Improves (the measure goes up)			13 people
Working Memory	Improves (the measure goes up)			13 people

Vitamin C

Glycemic Control
Inflammation: improves
Muscle Damage: changes; see studies

Vitamin C: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Glycemic Control No effect		NoneNo effect	1 study	21 people
Inflammation	Improves (the measure goes down)		2 studies	14 people
Muscle Damage	Changes; see studies		2 studies	60 people
Muscle Soreness	Improves (the measure goes down)			18 people

Vitamin B6

Growth Hormone
Prolactin: improves

Vitamin B6: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Growth Hormone No effect		NoneNo effect	1 study	6 people
	Prolactin	Improves (the measure goes up)		1 study	6 people

Velvet Antler

Aerobic Exercise Metrics
Testosterone: improves
Anaerobic Capacity: improves

Velvet Antler: outcomes studied for General Athletic 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	84 people
Anaerobic Capacity	Improves (the measure goes up)			46 people
Erythropoietin	Improves (the measure goes up)			38 people
Growth Hormone	Improves (the measure goes up)			46 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)			84 people
Red Blood Cell Count	Improves (the measure goes up)			38 people

Branched-Chain Amino Acids

Cortisol
Heart Rate: changes; see studies
Fatigue Symptoms: changes; see studies

Branched-Chain Amino Acids: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Cortisol No effect		NoneNo effect	1 study	12 people
Heart Rate	Changes; see studies		1 study	12 people
Fatigue Symptoms	Changes; see studies			12 people
Power Output	Improves (the measure goes up)			12 people
Processing Accuracy	Improves (the measure goes up)			12 people

Spirulina

Aerobic Exercise Metrics
Muscle Soreness: improves
Muscular Endurance: improves

Spirulina: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	1 study	11 people
Muscle Soreness	Improves (the measure goes down)		1 study	24 people
Muscular Endurance	Improves (the measure goes up)		1 study	25 people
Oxidative Stress Biomarkers	Improves (the measure goes down)		1 study	25 people
Oxygen Cost of Exercise	Improves (the measure goes up)		1 study	11 people
Power Output	Improves (the measure goes up)		1 study	24 people
Anti-Oxidant Enzyme Profile	Improves (the measure goes up)			16 people
Creatine Kinase	Changes; see studies			16 people
Fat Oxidation	Improves (the measure goes up)			9 people
Heart Rate	Improves (the measure goes down)			11 people
Hemoglobin	Improves (the measure goes up)			11 people
Oxygen Uptake	Improves (the measure goes up)			11 people
Respiratory Exchange Ratio	Improves (the measure goes up)			27 people
Superoxide Dismutase Activity	Improves (the measure goes up)			16 people

Black Ginger

Aerobic Exercise Metrics
Power Output: improves
Rating of Perceived Exertion: improves

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

Citrulline

Aerobic Exercise Metrics
Anaerobic Capacity
Blood Pressure: improves

Citrulline: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	1 study	27 people
Anaerobic Capacity No effect		NoneNo effect		21 people
Blood Pressure	Improves (the measure goes down)		7 studies	38 people
Blood Lactate (Exercise)	Changes; see studies		6 studies	115 people
Heart Rate	Improves (the measure goes down)		4 studies	45 people
Power Output	Improves (the measure goes up)		3 studies	198 people
Muscle Soreness	Improves (the measure goes down)		2 studies	62 people
Muscular Endurance	Improves (the measure goes up)		2 studies	103 people
Arterial Stiffness	Improves (the measure goes down)		1 study	41 people
Body Fat	Improves (the measure goes down)		1 study	116 people
Insulin	Changes; see studies		1 study	17 people
Oxygen Uptake	Improves (the measure goes up)		1 study	26 people
Rating of Perceived Exertion	Improves (the measure goes up)		1 study	15 people
Weight	Improves (the measure goes down)		1 study	75 people
Bilirubin	Changes; see studies			75 people
Blood glucose	Improves (the measure goes down)			92 people
Fatigue Symptoms	Improves (the measure goes down)			76 people
Hemoglobin	Improves (the measure goes up)			75 people
Hydration (Total Body Water)	Improves (the measure goes up)			75 people
Kidney Function	Improves (the measure goes up)			75 people
Liver Enzymes	Changes; see studies			75 people
Muscle Mass	Improves (the measure goes up)			75 people
Muscle Oxygenation	Improves (the measure goes up)			28 people
Red Blood Cell Count	Improves (the measure goes up)			75 people
Serum Albumin	Improves (the measure goes up)			75 people
Strength	Improves (the measure goes up)			21 people
Training Volume	Improves (the measure goes up)			41 people
Urea	Improves (the measure goes up)			102 people
White Blood Cell Count	Improves (the measure goes up)			75 people

Pyruvate

Aerobic Exercise Metrics
Body Fat: improves
Power Output: improves

Pyruvate: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	1 study	7 people
Body Fat	Improves (the measure goes down)		1 study	23 people
Power Output	Improves (the measure goes up)		1 study	42 people
Training Volume	Improves (the measure goes up)			23 people

Calcium

Free Testosterone
Testosterone: improves

Calcium: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Free Testosterone No effect		NoneNo effect		30 people
	Testosterone	Improves (the measure goes up)		1 study	30 people

Ursolic Acid

Blood glucose
IGF-1: improves
Body Fat: improves

Ursolic Acid: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Blood glucose No effect		NoneNo effect		16 people
IGF-1	Improves (the measure goes up)		1 study	16 people
Body Fat	Improves (the measure goes down)			16 people
Insulin	Changes; see studies			16 people
Irisin	Improves (the measure goes up)			16 people
Muscle Mass	Improves (the measure goes up)			16 people
Power Output	Improves (the measure goes up)			16 people

Coenzyme Q10

Aerobic Exercise Metrics
Oxidative Stress Biomarkers: improves
Fatigue Symptoms: improves

Coenzyme Q10: outcomes studied for General Athletic 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	33 people
Fatigue Symptoms	Improves (the measure goes down)		3 studies	32 people
Exercise Tolerance	Improves (the measure goes up)		2 studies	30 people
Total cholesterol	Improves (the measure goes down)		2 studies	15 people
Exercise Capacity	Improves (the measure goes up)		1 study	23 people
Exercise-Induced Oxidation	Changes; see studies		1 study	56 people
Power Output	Improves (the measure goes up)		1 study	15 people
Anaerobic Capacity	Improves (the measure goes up)			33 people
Heart Rate	Improves (the measure goes down)			15 people
Lactate Threshold	Improves (the measure goes up)			15 people
Oxygen Uptake	Improves (the measure goes up)			23 people
Quality of Life	Improves (the measure goes up)			30 people
Rating of Perceived Exertion	Improves (the measure goes up)			32 people

Gamma Oryzanol

Cortisol
High-density lipoprotein (HDL): improves
Power Output: improves

Gamma Oryzanol: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Cortisol No effect		NoneNo effect		22 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	22 people
Power Output	Improves (the measure goes up)		1 study	22 people
Estrogen	Changes; see studies			22 people
Growth Hormone	Improves (the measure goes up)			22 people
Insulin	Changes; see studies			22 people
Plasma Endorphins	Improves (the measure goes up)			22 people
Testosterone	Improves (the measure goes up)			22 people
Total cholesterol	Improves (the measure goes down)			22 people
Triglycerides	Improves (the measure goes down)			22 people

Leucine

Body Fat
Rating of Perceived Exertion: improves
Liver Enzymes: changes; see studies

Leucine: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Body Fat No effect		NoneNo effect		26 people
Rating of Perceived Exertion	Improves (the measure goes up)		1 study	26 people
Liver Enzymes	Changes; see studies			26 people
Muscle Mass	Improves (the measure goes up)			26 people
Power Output	Improves (the measure goes up)			26 people

Chromium

Anaerobic Capacity
Weight: improves
Blood glucose: improves

Chromium: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity No effect		NoneNo effect		8 people
Weight	Improves (the measure goes down)		12 studies	86 people
Blood glucose	Improves (the measure goes down)		6 studies	43 people
Muscle Mass	Improves (the measure goes up)		5 studies	86 people
Blood Lactate (Exercise)	Changes; see studies		2 studies	8 people
Insulin	Changes; see studies		1 study	43 people
Body Fat	Improves (the measure goes down)			86 people
Fat Oxidation	Improves (the measure goes up)			8 people
Heart Rate	Improves (the measure goes down)			8 people
Muscular Endurance	Improves (the measure goes up)			20 people
Power Output	Improves (the measure goes up)			35 people

Conjugated Linoleic Acid

Blood glucose
Body Fat: improves
High-density lipoprotein (HDL): improves

Conjugated Linoleic Acid: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Blood glucose No effect		NoneNo effect		44 people
Body Fat	Improves (the measure goes down)		7 studies	155 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		6 studies	44 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)		6 studies	44 people
Weight	Improves (the measure goes down)		6 studies	111 people
Muscle Mass	Improves (the measure goes up)		5 studies	76 people
Glycemic Control	Improves (the measure goes up)		4 studies	35 people
Blood Pressure	Improves (the measure goes down)		2 studies	35 people
HbA1c	Improves (the measure goes down)		1 study	35 people
Triglycerides	Improves (the measure goes down)			44 people

Leucic Acid

Anaerobic Capacity
Body Fat: improves
Bone Mineral Density: improves

Leucic Acid: outcomes studied for General Athletic Performance
Outcome	Effect	Size	People
Anaerobic Capacity No effect		NoneNo effect	15 people
Body Fat	Improves (the measure goes down)		15 people
Bone Mineral Density	Improves (the measure goes up)		15 people
Muscle Mass	Improves (the measure goes up)		15 people
Muscle Soreness	Improves (the measure goes down)		15 people
Power Output	Improves (the measure goes up)		15 people
Weight	Improves (the measure goes down)		15 people

Theanine

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

Theanine: outcomes studied for General Athletic 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
Granulocyte Count	Improves (the measure goes up)			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

Ecdysteroids

Cortisol
Testosterone: improves
Liver Enzymes: changes; see studies

Ecdysteroids: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Cortisol No effect		NoneNo effect		45 people
Testosterone	Improves (the measure goes up)		1 study	45 people
Liver Enzymes	Changes; see studies			45 people
Muscle Mass	Improves (the measure goes up)			45 people
Power Output	Improves (the measure goes up)			45 people
Total cholesterol	Improves (the measure goes down)			45 people
Triglycerides	Improves (the measure goes down)			45 people

Anatabine

Blood Pressure
Heart Rate: changes; see studies
Muscle Damage: changes; see studies

Anatabine: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Blood Pressure No effect		NoneNo effect		20 people
Heart Rate	Changes; see studies		1 study	20 people
Muscle Damage	Changes; see studies			20 people
Muscle Soreness	Changes; see studies			20 people
Power Output	Improves (the measure goes up)			20 people

Taurine

Muscle Damage
Muscle Soreness: improves

Taurine: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Muscle Damage No effect		NoneNo effect		36 people
	Muscle Soreness	Improves (the measure goes down)		1 study	36 people

HMB

Anaerobic Capacity
Muscle Mass: improves
Muscle Soreness: improves

HMB: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity No effect		NoneNo effect		28 people
Muscle Mass	Improves (the measure goes up)		8 studies	198 people
Muscle Soreness	Improves (the measure goes down)		2 studies	26 people
Power Output	Improves (the measure goes up)		2 studies	275 people
Body Fat	Improves (the measure goes down)		1 study	169 people
High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	36 people
Liver Enzymes	Changes; see studies		1 study	68 people
Muscle Damage	Changes; see studies		1 study	387 people
Blood glucose	Improves (the measure goes down)			8 people
Bone Mineral Density	Improves (the measure goes up)			68 people
Cortisol	Improves (the measure goes down)			55 people
Fatigue Symptoms	Improves (the measure goes down)			63 people
Food Intake	Changes; see studies			125 people
Growth Hormone	Improves (the measure goes up)			29 people
IGF-1	Improves (the measure goes up)			29 people
Interleukin 6	Improves (the measure goes down)			29 people
Low-density lipoprotein (LDL)	Improves (the measure goes down)			36 people
Oxygen Uptake	Improves (the measure goes up)			8 people
Testosterone	Improves (the measure goes up)			55 people
Total cholesterol	Improves (the measure goes down)			36 people
Training Volume	Improves (the measure goes up)			63 people
Triglycerides	Improves (the measure goes down)			8 people
Urea	Improves (the measure goes up)			8 people

Echinacea

Aerobic Exercise Metrics
Hemoglobin: improves
Erythropoietin: improves

Echinacea: outcomes studied for General Athletic 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

Betaine

Anaerobic Capacity
Blood glucose
Power Output: improves

Betaine: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity No effect		NoneNo effect		34 people
Blood glucose No effect		NoneNo effect		34 people
Power Output	Improves (the measure goes up)		5 studies	94 people
IGF-1	Improves (the measure goes up)		1 study	12 people
Muscle Mass	Improves (the measure goes up)		1 study	34 people
Oxygen Uptake	Improves (the measure goes up)		1 study	10 people
Weight	Changes; see studies		1 study	34 people
Blood Lactate (Exercise)	Changes; see studies			37 people
Body Fat	Changes; see studies			34 people
Cortisol	Changes; see studies			12 people
Fatigue Symptoms	Changes; see studies			35 people
Growth Hormone	Improves (the measure goes up)			12 people
Heart Rate	Changes; see studies			23 people
Hematocrit	Improves (the measure goes up)			22 people
Hydration (Total Body Water)	Improves (the measure goes up)			22 people
Insulin	Changes; see studies			12 people
Muscle Creatine Content	Improves (the measure goes up)			34 people
Muscle Oxygenation	Improves (the measure goes up)			13 people
Muscle Soreness	Changes; see studies			24 people
Muscular Endurance	Improves (the measure goes up)			49 people
Nitric Oxide	Improves (the measure goes up)			13 people
Oxidative Stress Biomarkers	Changes; see studies			13 people
Rating of Perceived Exertion	Improves (the measure goes up)			47 people
Training Volume	Improves (the measure goes up)			13 people

Sodium Bicarbonate

Adrenaline
Serum Bicarbonate: improves
Anaerobic Capacity: improves

Sodium Bicarbonate: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Adrenaline No effect		NoneNo effect		6 people
Serum Bicarbonate	Improves (the measure goes up)		26 studies	140 people
Anaerobic Capacity	Improves (the measure goes up)		11 studies	111 people
Power Output	Improves (the measure goes up)		6 studies	55 people
Blood Acidity	Changes; see studies		4 studies	147 people
Rating of Perceived Exertion	Improves (the measure goes up)		4 studies	6 people
Blood Lactate (Exercise)	Changes; see studies		2 studies	120 people
Training Volume	Improves (the measure goes up)		1 study	50 people
Ammonia	Changes; see studies			12 people
Noradrenaline	Improves (the measure goes up)			6 people
Oxygen Uptake	Improves (the measure goes up)			23 people
Plasma Endorphins	Improves (the measure goes up)			7 people

Boron

Body Fat
Testosterone: improves
Free Testosterone: improves

Boron: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Body Fat No effect		NoneNo effect		19 people
Testosterone	Improves (the measure goes up)		1 study	19 people
Free Testosterone	Improves (the measure goes up)			19 people
Muscle Mass	Improves (the measure goes up)			19 people
Strength	Improves (the measure goes up)			19 people

D-Aspartic Acid

Body Fat
Testosterone: improves
Estrogen: changes; see studies

D-Aspartic Acid: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Body Fat No effect		NoneNo effect		20 people
Testosterone	Improves (the measure goes up)		2 studies	20 people
Estrogen	Changes; see studies			20 people
Muscle Mass	Improves (the measure goes up)			20 people
Power Output	Improves (the measure goes up)			20 people
Weight	Improves (the measure goes down)			20 people

Cocoa Extract

Adrenocorticotropic Hormone
Blood Lactate (Exercise): changes; see studies
Fat Oxidation: improves

Cocoa Extract: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Adrenocorticotropic Hormone No effect		NoneNo effect		34 people
Blood Lactate (Exercise)	Changes; see studies		1 study	14 people
Fat Oxidation	Improves (the measure goes up)		1 study	34 people
Anaerobic Capacity	Improves (the measure goes up)			14 people
Cortisol	Improves (the measure goes down)			34 people
Exercise-Induced Oxidation	Changes; see studies			34 people
Glucagon	Changes; see studies			20 people
Heart Rate	Improves (the measure goes down)			34 people
IL-1Ra	Improves (the measure goes down)			20 people
Insulin	Changes; see studies			34 people
Interleukin 10	Improves (the measure goes up)			20 people
Interleukin 6	Improves (the measure goes down)			34 people
Neutrophil Activity	Improves (the measure goes up)			14 people
Neutrophil Count	Improves (the measure goes up)			34 people
Rating of Perceived Exertion	Improves (the measure goes up)			34 people

Terminalia Arjuna

Anaerobic Capacity
Power Output: improves

Terminalia Arjuna: outcomes studied for General Athletic 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

Alcohol

Testosterone: improves
Power Output: worsens

Alcohol: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Testosterone	Improves (the measure goes up)		5 studies	10 people
	Power Output Small Detriment	Worsens (the measure goes down)	Small effect	1 study	10 people

Cannabis

Heart Rate: improves
Aerobic Exercise Metrics: worsens
Blood Pressure: improves

Cannabis: outcomes studied for General Athletic 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
Blood Pressure	Improves (the measure goes down)		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

Testosterone: improves
Strength: improves
Uric Acid: changes; see studies

Tongkat Ali: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Testosterone	Improves (the measure goes up)		4 studies	105 people
Strength	Improves (the measure goes up)		2 studies	190 people
Uric Acid	Changes; see studies		1 study	13 people
Aerobic Exercise Metrics Small Detriment	Worsens (the measure goes down)	Small effect		45 people
Bilirubin	Changes; see studies			13 people
Blood Urea Nitrogen	Improves (the measure goes up)			13 people
Body Fat	Changes; see studies			45 people
Cortisol	Changes; see studies			105 people
Creatinine	Improves (the measure goes up)			13 people
DHEAS	Improves (the measure goes up)			105 people
Fatigue Symptoms	Changes; see studies			105 people
Free Testosterone	Improves (the measure goes up)			105 people
Gamma-Glutamyltransferase	Improves (the measure goes up)			13 people
HbA1c	Changes; see studies			105 people
High-density lipoprotein (HDL)	Improves (the measure goes up)			45 people
IGF-1	Improves (the measure goes up)			105 people
Kidney Function	Improves (the measure goes up)			13 people
Liver Enzymes	Changes; see studies			13 people
Low-density lipoprotein (LDL)	Changes; see studies			45 people
Power Output	Improves (the measure goes up)			40 people
Sex Hormone Binding Globulin	Improves (the measure goes up)			105 people
Thyroid-Stimulating Hormone	Improves (the measure goes up)			105 people
Triglycerides	Changes; see studies			45 people
Urea	Improves (the measure goes up)			13 people
Urinary Albumin	Improves (the measure goes up)			13 people
Waist circumference	Changes; see studies			45 people

Saffron

Muscle Soreness: improves

Saffron: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Muscle Soreness	Improves (the measure goes down)		1 study	30 people

Resveratrol

Fat Oxidation: improves
Anaerobic Capacity: worsens
Glycogen: improves

Resveratrol: outcomes studied for General Athletic Performance
Outcome	Effect	Size	Studies	People
Fat Oxidation	Improves (the measure goes up)		1 study	16 people
Anaerobic Capacity Small Detriment	Worsens (the measure goes down)	Small effect		16 people
Glycogen	Improves (the measure goes up)			16 people
Oxygen Uptake	Improves (the measure goes up)			16 people
Power Output	Improves (the measure goes up)			16 people

Alpha-Lipoic Acid

Muscle Creatine Content: improves

Alpha-Lipoic Acid: outcomes studied for General Athletic Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Muscle Creatine Content	Improves (the measure goes up)		1 study	16 people

Evidence by supplement

Key findings

The General Athletic Performance protocol

Shop the evidence-backed picks

Studies cited

Related conditions

Supplement stack for General Athletic Performance