Muscle Size & Strength
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.
Quick Answer
What it is
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.
Key findings
- Grade B: Muscle Mass (Soy Protein)
- Grade B: Muscle Protein Synthesis (Calcium Caseinate)
- Grade B: Lean Mass Gains (Beef Protein)
Safety
No specific caution or interaction language was detected in the current summary/outcome notes.
ℹ️ Quick Facts
Quick Facts: Muscle Size & Strength
- Supplements Studied:45
- Research Trials:153
- Total Participants:25,809
- Top Supplement:Creatine (B)
153 trials
25,809 participantsppts
45 supps · 334 outcomes
Evidence-Based Protocol
Supplement stack ranked by research quality
Primary Stack (Tier 1)
3-5g daily (loading phase optional: 20g/day for 5-7 days)
Increases phosphocreatine stores for ATP regeneration, enhances training capacity, and promotes cell volumization
100 studies | 8,000 participants
1.6-2.2g/kg body weight daily (20-40g per meal)
Provides essential amino acids (especially leucine) to maximize muscle protein synthesis and support recovery
50 studies | 4,000 participants
Supporting Stack (Tier 2)
3g daily (1g 3x daily)
Leucine metabolite that reduces muscle protein breakdown and supports lean mass gains
25 studies | 1,500 participants
3-6g daily (split doses to minimize tingling)
Increases muscle carnosine to buffer acid during high-intensity sets, allowing more training volume
30 studies | 1,200 participants
300-600mg standardized extract daily
Adaptogen that reduces cortisol, improves recovery, and enhances strength and muscle gains
8 studies | 500 participants
2000-5000 IU daily (target 40-60 ng/mL)
Vitamin D receptors in muscle tissue regulate protein synthesis; deficiency impairs muscle function
15 studies | 1,000 participants
How It Works
Building muscle requires progressive resistance training plus adequate nutrition and recovery. While training provides the stimulus, supplements can enhance the muscle-building response and accelerate results. This protocol includes the most evidence-based supplements for muscle hypertrophy and strength.
•Creatine Monohydrate is the single most effective and well-researched supplement for increasing muscle mass and strength. It works by increasing your muscles' stores of phosphocreatine, which regenerates ATP (cellular energy) during intense exercise. This allows you to perform more reps, lift heavier weights, and recover faster between sets—all of which drive greater muscle growth. Studies consistently show 5-10% greater strength gains and 1-2 kg more lean mass over 8-12 weeks. It also promotes cell volumization (water drawn into muscle cells), which may directly stimulate protein synthesis.
•Protein is essential for muscle growth—you can't build muscle without adequate amino acids. The leucine content of protein is particularly important as it directly activates mTOR, the master regulator of muscle protein synthesis. Research shows 1.6-2.2g/kg body weight is optimal for muscle building, with 20-40g of high-quality protein per meal. Whey protein is rapidly absorbed (ideal post-workout), while casein provides sustained amino acid release.
•HMB is a metabolite of leucine that primarily works by reducing muscle protein breakdown. It's most effective for beginners, during caloric deficits, or when training volume is very high. It can help preserve muscle and support modest gains in lean mass.
•Beta-Alanine increases carnosine levels in muscles, which buffers the acid produced during high-rep sets. This allows you to push through more reps in the 8-15 range—exactly the rep range most important for hypertrophy. The famous tingling (paresthesia) is harmless.
•Ashwagandha is an adaptogen that reduces cortisol (a catabolic hormone) and improves recovery. Studies in resistance-trained individuals show significantly greater increases in strength and muscle size compared to placebo.
•Vitamin D deficiency impairs muscle function and is surprisingly common. Adequate vitamin D supports muscle protein synthesis and strength. If you're deficient, correcting it can meaningfully improve your training results.
Expected timeline: Creatine loading saturates muscles in 5-7 days; maintenance provides ongoing benefit. Protein effects are continuous with training. Beta-alanine requires 2-4 weeks to build carnosine stores. Ashwagandha benefits appear over 8-12 weeks.
Generated from peer-reviewed researchSchema v2.0
Supplements for Muscle Size & Strength
Sorted by strength of evidence
Detailed Outcomes
Grade:
Effect:
Size:
Sort:
|
B
Muscle Mass
Small Improvement
18 studies1048 participants
small↑Improves
?
Strength
5 studies266 participants
↑Improves
B
Muscle Protein Synthesis
Casein stimulates MPS comparably to whey over 24h despite lower acute peak. With resistance training, muscle gains are similar to whey protein.
8 studies200 participants
moderate↑Improves
B
Lean Mass Gains
Meta-analysis (PMID: 31261854): no difference from whey (SMD -0.01, p=0.970); BP vs no protein: SMD 0.34, p=0.049
7 studies270 participants
moderate↑Improves
B
Lower-Limb Strength
Meta-analysis: BP vs no protein significantly increased lower-limb strength (SMD 0.40, p=0.014)
7 studies270 participants
moderate↑Improves
B
Aerobic Exercise Metrics
Moderate Improvement
7 studies226 participants
moderate↑Improves
?
Strength
7 studies198 participants
↑Improves
?
Power Output
4 studies154 participants
↑Improves
?
Body Fat
3 studies114 participants
↑Worsens
?
High-density lipoprotein (HDL)
2 studies57 participants
↑Improves
?
Liver Enzymes
2 studies57 participants
↑Worsens
?
Low-density lipoprotein (LDL)
2 studies57 participants
↑Worsens
?
Muscle Mass
2 studies57 participants
↑Improves
?
Red Blood Cell Count
2 studies57 participants
↑Improves
?
Total cholesterol
2 studies57 participants
↑Worsens
?
Triglycerides
2 studies57 participants
↑Worsens
?
Weight
2 studies57 participants
↑Worsens
?
White Blood Cell Count
2 studies57 participants
↑Improves
?
Anaerobic Capacity
1 study40 participants
↑Improves
?
Blood Pressure
1 study40 participants
↑Worsens
?
Exercise Capacity
1 study40 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
↑Worsens
?
Oxygen Uptake
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
↑Worsens
B
Jump Height
Small Increase
6 studies75 participants
small↑Improves
?
Peak power output (PPO)
19 studies268 participants
↑Improves
?
Strength
6 studies73 participants
↑Improves
?
Sprint Performance Metrics
5 studies67 participants
↑Improves
?
Power Output
1 study8 participants
↑Improves
B
Body Fat
Small Decrease
5 studies103 participants
small↓Improves
?
Muscle Mass
5 studies103 participants
↑Improves
?
Weight
5 studies103 participants
↑Worsens
?
Power Output
3 studies52 participants
↑Improves
?
Insulin
1 study35 participants
↑Worsens
?
Muscular Endurance
1 study20 participants
↑Improves
B
Anaerobic Capacity
Small Improvement
3 studies90 participants
small↑Improves
D
Aerobic Exercise Metrics
No effect
1 study18 participants
none
?
Jump Height
23 studies1937 participants
↑Improves
?
Peak power output (PPO)
12 studies1937 participants
↑Improves
?
Muscle Damage
11 studies469 participants
↑Worsens
?
Muscle Mass
10 studies399 participants
↑Improves
?
Body Fat
9 studies215 participants
↑Worsens
?
Muscle Creatine Content
8 studies164 participants
↑Improves
?
Strength
7 studies142 participants
↑Improves
?
Muscle Soreness
6 studies469 participants
↑Worsens
?
Exercise-Induced Oxidation
5 studies469 participants
↑Worsens
?
Inflammation
5 studies469 participants
↑Worsens
?
Power Output
5 studies469 participants
↑Improves
?
IGF-1
4 studies98 participants
↑Improves
?
Weight
4 studies144 participants
↑Worsens
?
Fatigue Resistance
3 studies78 participants
↑Worsens
?
Hydration (Total Body Water)
2 studies57 participants
↑Improves
?
Muscular Endurance
2 studies42 participants
↑Improves
?
Testosterone
2 studies50 participants
↑Improves
?
Blood Flow
1 study30 participants
↑Improves
?
Blood Pressure
1 study35 participants
↑Worsens
?
Glycogen
1 study12 participants
↑Improves
?
Growth Hormone
1 study6 participants
↑Improves
?
Kidney Function
1 study38 participants
↑Improves
?
Metabolic Rate
1 study30 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
↑Improves
C
Anti-Oxidant Enzyme Profile
Small Increase
1 study30 participants
small↑Improves
?
Muscle Mass
11 studies157 participants
↑Improves
?
Strength
7 studies132 participants
↑Improves
?
Body Fat
3 studies91 participants
↑Worsens
?
Heart Rate
3 studies48 participants
↑Worsens
?
Peak power output (PPO)
3 studies48 participants
↑Improves
?
Power Output
3 studies84 participants
↑Improves
?
Rating of Perceived Exertion
3 studies66 participants
↑Improves
?
Muscle protein synthesis (MPS)
2 studies33 participants
↑Improves
?
Respiratory Exchange Ratio
2 studies48 participants
↑Improves
?
Weight
2 studies40 participants
↑Worsens
?
Blood Pressure
1 study30 participants
↑Worsens
?
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
Blood Lactate (Exercise)
Small Increase
1 study13 participants
small↑Worsens
?
Power Output
5 studies79 participants
↑Improves
?
Cortisol
2 studies40 participants
↑Worsens
?
Heart Rate
2 studies25 participants
↑Worsens
?
Testosterone
2 studies40 participants
↑Improves
?
Training Volume
2 studies29 participants
↑Improves
?
Blood Pressure
1 study12 participants
↑Worsens
?
Metabolic Rate
1 study12 participants
↑Improves
?
Subjective Well-Being
1 study13 participants
↑Improves
C
Anaerobic Capacity
Small Improvement
1 study8 participants
small↑Improves
?
Muscular Endurance
13 studies192 participants
↑Improves
?
Maximal voluntary isometric contraction (MVIC)
11 studies192 participants
↑Improves
?
Blood Acidity
3 studies29 participants
↑Worsens
?
Blood Lactate (Exercise)
3 studies29 participants
↑Worsens
?
Serum Bicarbonate
3 studies29 participants
↑Improves
?
Training Volume
2 studies21 participants
↑Improves
?
Power Output
1 study6 participants
↑Improves
C
Blood Flow
Small Increase
1 study17 participants
small↑Improves
?
Heart Rate
2 studies33 participants
↑Worsens
?
Blood Pressure
1 study17 participants
↑Worsens
?
Power Output
1 study16 participants
↑Improves
?
Vascular Function
1 study17 participants
↑Improves
C
Body Fat
Small Decrease
1 study30 participants
small↓Improves
?
Free Testosterone
5 studies305 participants
↑Improves
?
Strength
5 studies264 participants
↑Improves
?
Testosterone
5 studies305 participants
↑Improves
?
Estrogen
3 studies201 participants
↑Worsens
?
Muscle Mass
3 studies179 participants
↑Improves
?
DHT
1 study30 participants
↑Improves
C
Interleukin 5
Small Increase
1 study30 participants
small↑Improves
?
Power Output
1 study20 participants
↑Improves
C
Growth Hormone
Small Increase
1 study7 participants
small↑Improves
?
Power Output
1 study7 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
Creatine Kinase
Small Decrease
1 study21 participants
small↓Improves
?
Lactate Dehydrogenase
1 study21 participants
↑Improves
?
Muscle Soreness
1 study21 participants
↑Worsens
?
Muscle Strength
1 study21 participants
↑Improves
?
Myoglobin
1 study21 participants
↑Improves
?
Oxidative Stress Biomarkers
1 study21 participants
↑Worsens
C
Muscle Soreness
Mixed effect
1 study24 participants
?
Power Output
1 study24 participants
↑Improves
D
Muscle Mass
No effect
3 studies108 participants
none
?
Strength
5 studies146 participants
↑Improves
?
Walking Ability
4 studies109 participants
↑Improves
D
Body Fat
No effect
2 studies39 participants
none
?
Muscle Mass
4 studies129 participants
↑Improves
?
Testosterone
4 studies129 participants
↑Improves
?
Estrogen
3 studies89 participants
↑Worsens
?
Serum DHEA
3 studies109 participants
↑Improves
?
Power Output
2 studies69 participants
↑Improves
?
Cortisol
1 study50 participants
↑Worsens
?
Follicle-Stimulating Hormone
1 study19 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
↑Worsens
?
Weight
1 study20 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
↑Worsens
?
Testosterone
1 study22 participants
↑Improves
D
Anaerobic Capacity
No effect
1 study21 participants
none
?
Power Output
12 studies198 participants
↑Improves
?
Muscular Endurance
6 studies103 participants
↑Improves
?
Blood Lactate (Exercise)
5 studies98 participants
↑Worsens
?
Blood Pressure
2 studies28 participants
↑Worsens
?
Fatigue Symptoms
2 studies59 participants
↑Worsens
?
Heart Rate
2 studies28 participants
↑Worsens
?
Muscle Soreness
2 studies62 participants
↑Worsens
?
Urea
2 studies102 participants
↑Improves
?
Bilirubin
1 study75 participants
↑Worsens
?
Body Fat
1 study75 participants
↑Worsens
?
Hemoglobin
1 study75 participants
↑Improves
?
Hydration (Total Body Water)
1 study75 participants
↑Improves
?
Kidney Function
1 study75 participants
↑Improves
?
Liver Enzymes
1 study75 participants
↑Worsens
?
Muscle Mass
1 study75 participants
↑Improves
?
Muscle Oxygenation
1 study18 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
↑Worsens
?
White Blood Cell Count
1 study75 participants
↑Improves
D
Anaerobic Capacity
No effect
1 study28 participants
none
?
Muscle Mass
13 studies737 participants
↑Improves
?
Strength
12 studies1935 participants
↑Improves
?
Body Fat
8 studies448 participants
↑Worsens
?
Power Output
6 studies187 participants
↑Improves
?
Weight
6 studies193 participants
↑Worsens
?
Food Intake
4 studies125 participants
↑Worsens
?
Muscle Damage
3 studies387 participants
↑Worsens
?
Bone Mineral Density
2 studies68 participants
↑Improves
?
Fatigue Symptoms
2 studies63 participants
↑Worsens
?
Liver Enzymes
2 studies68 participants
↑Worsens
?
Training Volume
2 studies63 participants
↑Improves
?
Cortisol
1 study26 participants
↑Worsens
?
High-density lipoprotein (HDL)
1 study28 participants
↑Improves
?
Low-density lipoprotein (LDL)
1 study28 participants
↑Worsens
?
Muscle Soreness
1 study26 participants
↑Worsens
?
Testosterone
1 study26 participants
↑Improves
?
Total cholesterol
1 study28 participants
↑Worsens
D
Anaerobic Capacity
No effect
1 study24 participants
none
?
Power Output
4 studies82 participants
↑Improves
?
Blood Lactate (Exercise)
2 studies25 participants
↑Worsens
?
Fatigue Symptoms
2 studies35 participants
↑Worsens
?
Muscular Endurance
2 studies37 participants
↑Improves
?
Rating of Perceived Exertion
2 studies37 participants
↑Improves
?
Body Fat
1 study34 participants
↑Worsens
?
Cortisol
1 study12 participants
↑Worsens
?
Growth Hormone
1 study12 participants
↑Improves
?
Heart Rate
1 study13 participants
↑Worsens
?
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
?
Training Volume
1 study13 participants
↑Improves
?
Weight
1 study34 participants
↑Worsens
D
Cortisol
No effect
1 study8 participants
none
?
Fatigue Symptoms
1 study51 participants
↑Worsens
?
Growth Hormone
1 study8 participants
↑Improves
?
Muscular Endurance
1 study8 participants
↑Improves
?
Power Output
1 study8 participants
↑Improves
?
Testosterone
1 study8 participants
↑Improves
D
Anaerobic Capacity
No effect
1 study26 participants
none
?
Strength
11 studies1229 participants
↑Improves
?
Muscle Mass
9 studies408 participants
↑Improves
?
Sprint Performance Metrics
1 study26 participants
↑Improves
D
Bilirubin
No effect
1 study13 participants
none
?
Blood Urea Nitrogen
1 study13 participants
↑Improves
?
Creatinine
1 study13 participants
↑Improves
?
Gamma-Glutamyltransferase
1 study13 participants
↑Improves
?
Kidney Function
1 study13 participants
↑Improves
?
Liver Enzymes
1 study13 participants
↑Worsens
?
Power Output
1 study40 participants
↑Improves
?
Strength
1 study40 participants
↑Improves
?
Urea
1 study13 participants
↑Improves
?
Uric Acid
1 study13 participants
↑Worsens
?
Urinary Albumin
1 study13 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
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
Free Testosterone
No effect
1 study30 participants
none
?
Testosterone
1 study30 participants
↑Improves
D
Body Fat
No effect
1 study76 participants
none
?
Muscle Mass
1 study76 participants
↑Improves
?
Weight
1 study76 participants
↑Worsens
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
↑Worsens
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
↑Worsens
?
Triglycerides
1 study45 participants
↑Worsens
D
Power Output
No effect
1 study8 participants
none
?
Subjective Well-Being
1 study8 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
↑Worsens
?
Triglycerides
1 study22 participants
↑Worsens
D
Body Fat
No effect
1 study40 participants
none
?
Muscle Mass
1 study40 participants
↑Improves
?
Power Output
1 study40 participants
↑Improves
D
Adrenocorticotropic Hormone
No effect
1 study20 participants
none
?
Aerobic Exercise Metrics
1 study20 participants
↑Improves
?
Blood Lactate (Exercise)
1 study20 participants
↑Worsens
?
Cortisol
1 study20 participants
↑Worsens
?
Fatigue Symptoms
1 study20 participants
↑Worsens
?
Muscular Endurance
1 study20 participants
↑Improves
?
Strength
1 study20 participants
↑Improves
?
Subjective Well-Being
1 study20 participants
↑Improves
D
Anaerobic Capacity
No effect
1 study15 participants
none
?
Body Fat
1 study15 participants
↑Worsens
?
Bone Mineral Density
1 study15 participants
↑Improves
?
Muscle Mass
1 study15 participants
↑Improves
?
Muscle Soreness
1 study15 participants
↑Worsens
?
Power Output
1 study15 participants
↑Improves
?
Weight
1 study15 participants
↑Worsens
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
Anaerobic Capacity
No effect
1 study40 participants
none
?
Power Output
1 study40 participants
↑Improves
D
Body Fat
No effect
1 study16 participants
none
?
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 study38 participants
none
?
Erythropoietin
1 study38 participants
↑Improves
?
IGF-1
1 study38 participants
↑Improves
?
Muscle Mass
1 study38 participants
↑Improves
?
Power Output
1 study38 participants
↑Improves
?
Red Blood Cell Count
1 study38 participants
↑Improves
?
Testosterone
1 study38 participants
↑Improves
?
Carbohydrate Oxidation
1 study12 participants
↑Improves
?
Aerobic Exercise Metrics
Small Detriment
1 study20 participants
small
?
Blood Flow
1 study20 participants
↑Improves
?
Blood Pressure
1 study20 participants
↑Worsens
?
Heart Rate
1 study20 participants
↑Worsens
?
Power Output
1 study20 participants
↑Improves
?
Muscular Endurance
1 study20 participants
↑Improves
?
Strength
1 study26 participants
↑Improves
Research Citations (8)
Related Conditions
42 shared supplements · outcomes
General Athletic Performance
40 shared supplements · 656 outcomes
General athletic performance refers to an individual's ability to perform in various sports and physical activities, including strength, speed, endurance, and agility.
Metabolic Health
30 shared supplements · 975 outcomes
Research on metabolism, blood glucose regulation, insulin sensitivity, and metabolic syndrome.
Body Composition
23 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.
22 shared supplements · outcomes
Aerobic Exercise Performance
22 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.
Weight Loss & Maintenance
19 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.
Type 2 Diabetes
19 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.