Condition
Rowing Performance
Rowing performance is how much power a rower can sustain over a race, which depends on energy supply, oxygen delivery, and buffering the acid that builds up in muscle. Sodium bicarbonate has the most support, and studies found anaerobic capacity improved, while blood lactate went down during exercise with rhodiola. Still, the evidence is limited: effects were small, the studies tiny, and some bicarbonate work involved swimmers.
Sources: PMID 18004687; PMID 20881504
- Supplements studied
- 7
- Graded outcomes
- 6
- Trials
- 12
- People studied
- 582
Evidence by supplement
- Strong
- Moderate
- Limited
- Very limited
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Anaerobic Capacity Small Improvement | Improves (the measure goes up) | Small effect | 11 studies | 18 people | ||
| Serum Bicarbonate | Improves (the measure goes up) | 26 studies | 31 people | |||
| Power Output | Improves (the measure goes up) | 6 studies | 33 people | |||
| Blood Acidity | Changes; see studies | 4 studies | 20 people | |||
Studies that measured blood acidity | ||||||
| Rating of Perceived Exertion | Improves (the measure goes up) | 4 studies | 20 people | |||
Studies that measured rating of perceived exertion
| ||||||
| Blood Lactate (Exercise) | Changes; see studies | 2 studies | 32 people | |||
| Training Volume | Improves (the measure goes up) | 1 study | 6 people | |||
| Blood glucose | Improves (the measure goes down) | 6 people | ||||
| Heart Rate | Improves (the measure goes down) | 6 people | ||||
| Hydration (Total Body Water) | Improves (the measure goes up) | 7 people | ||||
| Muscle Oxygenation | Improves (the measure goes up) | 5 people | ||||
| Oxygen Uptake | Improves (the measure goes up) | 6 people | ||||
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Blood Lactate (Exercise) Small Decrease | Improves (the measure goes down) | Small effect | 14 people | |||
| Oxygen Uptake | Improves (the measure goes up) | 1 study | 14 people | |||
Studies that measured oxygen uptake | ||||||
| Heart Rate | Improves (the measure goes down) | 14 people | ||||
| Muscle Damage | Changes; see studies | 14 people | ||||
| Oxidative Stress Biomarkers | Improves (the measure goes down) | 14 people | ||||
| Rating of Perceived Exertion | Improves (the measure goes up) | 14 people | ||||
Spirulina
- Aerobic Exercise Metrics
- Power Output: improves
- Treg Cells: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Aerobic Exercise Metrics No effect | NoneNo effect | 1 study | 19 people | |||
Studies that measured aerobic exercise metrics | ||||||
| Power Output | Improves (the measure goes up) | 1 study | 19 people | |||
| Treg Cells | Improves (the measure goes up) | 1 study | 19 people | |||
Studies that measured treg cells | ||||||
| Blood Lactate (Exercise) | Changes; see studies | 19 people | ||||
| CD8 Lymphocytes | Improves (the measure goes up) | 19 people | ||||
| Natural Killer Cell Content | Improves (the measure goes up) | 19 people | ||||
| T Cell Count | Improves (the measure goes up) | 19 people | ||||
Velvet Antler
- Anaerobic Capacity
- Testosterone: improves
- Growth Hormone: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Anaerobic Capacity No effect | NoneNo effect | 46 people | ||||
| Testosterone | Improves (the measure goes up) | 1 study | 46 people | |||
Studies that measured testosterone | ||||||
| Growth Hormone | Improves (the measure goes up) | 46 people | ||||
| Power Output | Improves (the measure goes up) | 46 people | ||||
Colostrum
- Anaerobic Capacity
- Weight: improves
- Oxygen Uptake: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Anaerobic Capacity No effect | NoneNo effect | 13 people | ||||
| Weight | Improves (the measure goes down) | 5 studies | 13 people | |||
Studies that measured weight
| ||||||
| Oxygen Uptake | Improves (the measure goes up) | 2 studies | 13 people | |||
| Hemoglobin | Improves (the measure goes up) | 1 study | 13 people | |||
Studies that measured hemoglobin | ||||||
| Blood Acidity | Changes; see studies | 26 people | ||||
Beta-Alanine
- Aerobic Exercise Metrics
- Muscular Endurance: improves
- Anaerobic Exercise Performance: improves
Caffeine
- Anaerobic Capacity: improves
| Grade | Outcome | Effect | Size | Studies | People | Studies list |
|---|---|---|---|---|---|---|
| Anaerobic Capacity | Improves (the measure goes up) | 5 studies | 8 people | |||
Studies that measured anaerobic capacity
| ||||||
Key findings
- Anaerobic CapacityImproves (the measure goes up)
- Blood Lactate (Exercise)Improves (the measure goes down)
- Aerobic Exercise Metrics
The Rowing Performance protocol
3 primary supplements · 3 supporting supplements
- Creatine Monohydrate5 g daily (or 20 g/day for 5–7 days loading)
- Sodium Bicarbonate0.3 g/kg body weight, 60–90 min pre-exercise
- Beta-Alanine3–6 g daily (divided to avoid paresthesia)
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Studies cited
100 studies from PubMed
- Exercise Performance and Rhodiola rosea: A Meta-Analysis
- Safety and Tolerability of Rhodiola rosea: A Review of Clinical Evidence
- Rhodiola rosea in Depression: A Systematic Review
- Rhodiola rosea L. as a Putative Botanical Adaptogen: An Overview on Its Beneficial Effects
- The Adaptogenic Effects of Rhodiola rosea: A Systematic Review and Meta-Analysis
- Effects of spirulina and wakame consumption on intestinal cholesterol absorption and serum lipid concentrations in non-hypercholesterolemic adult men and women
- Rhodiola rosea for Mental and Physical Fatigue: A Systematic Review
- Effects of Adaptogens on the Central Nervous System: Rhodiola rosea
- Spirulina in Health and Disease Prevention: A Comprehensive Review
- Beta-Alanine and High-Intensity Exercise Capacity: A Systematic Review
- Beta-Alanine Supplementation in Older Adults: A Systematic Review
- Beta-Alanine Effects on Tactical Performance: A Review
- Stress Management and the Role of Rhodiola rosea: A Review
- Spirulina Supplementation and Metabolic Syndrome: A Meta-Analysis
- Spirulina and Allergic Rhinitis: A Systematic Review
- Spirulina (Arthrospira): Nutritional Value and Health Effects
- Spirulina and Immune Function: A Systematic Review
- Safety Assessment of Spirulina (Arthrospira) as a Dietary Supplement
- International Society of Sports Nutrition Position Stand: Beta-Alanine
- Effects of Beta-Alanine on Carnosine Content and Exercise Performance
- Safety and Efficacy of Beta-Alanine Supplementation: A Review
- Rhodiola rosea in Stress-Induced Fatigue: A Double-Blind Cross-Over Study
- A Systematic Review of the Effects of Spirulina on Cardiovascular Risk Factors
- Effects of Spirulina on Lipid Profile: A Systematic Review and Meta-Analysis
- Beta-Alanine Supplementation and Exercise Performance: A Meta-Analysis
- Paresthesia from Beta-Alanine: Mechanisms and Mitigation
- Rhodiola rosea for Physical and Cognitive Performance: Clinical Evidence
- Antioxidant and Anti-Inflammatory Effects of Spirulina: Evidence from Clinical Studies
- Effects of Spirulina on Body Weight and Blood Glucose: A Meta-Analysis
- Understanding Adaptogens: Rhodiola rosea and Human Performance
- Effect of Spirulina maxima on postprandial lipemia in young runners: a preliminary report
- Wheat grass supplementation decreases oxidative stress in healthy subjects: a comparative study with spirulina
- Lack of effect of Rhodiola or oxygenated water supplementation on hypoxemia and oxidative stress
- Effects of bovine colostrum supplementation on immune variables in highly trained cyclists
- IGF-I, IgA, and IgG responses to bovine colostrum supplementation during training
- Effects of bovine colostrum supplementation on serum IGF-I, IgG, hormone, and saliva IgA during training
- Effects of 28 days of beta-alanine and creatine monohydrate supplementation on aerobic power, ventilatory and lactate thresholds, and time to exhaustion
- Effects of β-alanine supplementation on exercise performance: a meta-analysis
- The effect of beta-alanine supplementation on power performance during repeated sprint activity
- beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters
- Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Review and Meta-Analysis.
- Beta-alanine and the hormonal response to exercise
- Effect of beta-alanine supplementation on the onset of blood lactate accumulation (OBLA) during treadmill running: Pre/post 2 treatment experimental design
- Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women
- Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial
- Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold
- Effects of beta-alanine supplementation on body composition: a GRADE-assessed systematic review and meta-analysis.
- Six weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in women
- Important role of muscle carnosine in rowing performance
- β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis
- Effects of Beta-Alanine Supplementation on Physical Performance in Aerobic-Anaerobic Transition Zones: A Systematic Review and Meta-Analysis.
- Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players
- Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football players
- Effects of beta-alanine supplementation on Yo-Yo test performance: A meta-analysis.
- The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized study
- Effect of Carnosine or β-Alanine Supplementation on Markers of Glycemic Control and Insulin Resistance in Humans and Animals: A Systematic Review and Meta-analysis
- Fourteen weeks of β-alanine supplementation and HIIT did not improve serum BDNF concentrations and Stroop test performance.
- Effects of 1,3-dimethylamylamine and caffeine alone or in combination on heart rate and blood pressure in healthy men and women
- Ergogenic effect of varied doses of coffee-caffeine on maximal aerobic power of young African subjects
- The effect of caffeine ingestion on mood state and bench press performance to failure
- Effect of Caffeine on LT, VT and HRVT
- Metabolic effects of caffeine ingestion and physical work in 75-year old citizens. A randomized, double-blind, placebo-controlled, cross-over study
- Dose response effects of a caffeine-containing energy drink on muscle performance: a repeated measures design
- Acute caffeine ingestion increases voluntarily chosen resistance training load following limited sleep
- Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees C
- Caffeine ingestion reverses the circadian rhythm effects on neuromuscular performance in highly resistance-trained men
- Effect of two doses of caffeine on muscular function during isokinetic exercise
- Dose effect of caffeine on testosterone and cortisol responses to resistance exercise
- The effects of low-dose caffeine on perceived pain during a grip to exhaustion task
- Caffeine increases sweating sensitivity via changes in sudomotor activity during physical loading
- Effects of caffeinated and decaffeinated coffee on biological risk factors for type 2 diabetes: a randomized controlled trial
- Caffeine and sprinting performance: dose responses and efficacy
- Effects of caffeine on prolonged intermittent-sprint ability in team-sport athletes
- Caffeinated chewing gum increases repeated sprint performance and augments increases in testosterone in competitive cyclists
- The effects of different doses of caffeine on endurance cycling time trial performance
- Effect of caffeine ingestion on time trial performance in cyclists: a systematic review and meta-analysis.
- Effect of ambient temperature on caffeine ergogenicity during endurance exercise
- The influence of a CYP1A2 polymorphism on the ergogenic effects of caffeine
- Caffeine ingestion, affect and perceived exertion during prolonged cycling
- Effect of caffeine intake on pain perception during high-intensity exercise
- Caffeine as an analgesic adjuvant for acute pain in adults
- Caffeine for the prevention of injuries and errors in shift workers.
- Caffeine enhances working memory for extraverts
- Comparing the benefits of caffeine, naps and placebo on verbal, motor and perceptual memory
- Subjective, behavioral, and physiological effects of acute caffeine in light, nondependent caffeine users
- Effects of caffeine and glucose, alone and combined, on cognitive performance
- Effects of acute caffeine consumption following sleep loss on cognitive, physical, occupational and driving performance: A systematic review and meta-analysis.
- Effect of caffeine on reactive agility time when fresh and fatigued
- Effects of Nutritional Interventions on Accuracy and Reaction Time with Relevance to Mental Fatigue in Sporting, Military, and Aerospace Populations: A Systematic Review and Meta-Analysis.
- Effect of caffeine on target detection and rifle marksmanship
- Association of the anxiogenic and alerting effects of caffeine with ADORA2A and ADORA1 polymorphisms and habitual level of caffeine consumption
- Caffeine: a double-blind, placebo-controlled study of its thermogenic, metabolic, and cardiovascular effects in healthy volunteers
- Caffeine can decrease insulin sensitivity in humans
- Effects of caffeine on glucose tolerance: a placebo-controlled study
- Caffeine ingestion decreases glucose disposal during a hyperinsulinemic-euglycemic clamp in sedentary humans
- Caffeinated coffee does not acutely affect energy intake, appetite, or inflammation but prevents serum cortisol concentrations from falling in healthy men
- Influence of caffeine on perception of effort, metabolism and exercise performance following a high-fat meal
- Impact of acute caffeine ingestion on endothelial function in subjects with and without coronary artery disease
- Caffeine and opening the eyes have additive effects on resting arousal measures
- Effects of diurnal variation and caffeine consumption on Test of Variables of Attention (TOVA) performance in healthy young adults