Condition

Running Performance

Running performance depends on aerobic capacity, how efficiently your muscles use oxygen, and how much of your top effort you can hold, plus recovery between sessions. The evidence is strongest for caffeine and beetroot juice, and trials found caffeine improved anaerobic capacity while nitrate improved measures of aerobic exercise. Those studies were small, some involving only a few dozen people or fewer, so the findings are encouraging rather than settled.

Sources: PMID 21503180; PMID 16540848; PMID 27600147

Supplements studied: 20
Graded outcomes: 19
Trials: 45
People studied: 1,485

Evidence by supplement

Strong
Moderate
Limited
Very limited

20 supplements

Sodium Bicarbonate

Sodium Bicarbonate: outcomes studied for Running Performance
Grade	Outcome	Effect	Size	Studies	People
	Anaerobic Capacity Small Improvement	Improves (the measure goes up)	Small effect	11 studies	72 people
Studies that measured anaerobic capacity Sodium bicarbonate improves swimming performanceInt J Sports Med · PMID 18004687 Sodium bicarbonate ingestion and repeated swim sprint performanceJ Strength Cond Res · PMID 20881504 Sodium bicarbonate ingestion improves performance in interval swimmingEur J Appl Physiol Occup Physiol · PMID 2849539 and 8 more on the Sodium Bicarbonate page
	Serum Bicarbonate	Improves (the measure goes up)		26 studies	55 people
Studies that measured serum bicarbonate Effects of various sodium bicarbonate loading protocols on the time-dependent extracellular buffering profileJ Strength Cond Res · PMID 20040895 Acid-base balance during repeated bouts of exercise: influence of HCO3Int J Sports Med · PMID 6094373 Effects of sodium bicarbonate ingestion on prolonged intermittent exerciseMed Sci Sports Exerc · PMID 12900682 and 23 more on the Sodium Bicarbonate page
	Power Output	Improves (the measure goes up)		6 studies	45 people
Studies that measured power output Reliability and effect of sodium bicarbonate: buffering and 2000-m rowing performanceInt J Sports Physiol Perform · PMID 22634964 Influence of sodium bicarbonate on performance and hydration in lightweight rowingInt J Sports Physiol Perform · PMID 21941012 The effect of induced alkalosis and acidosis on plasma lactate and work output in elite oarsmenEur J Appl Physiol Occup Physiol · PMID 2548862 and 3 more on the Sodium Bicarbonate page
	Blood Acidity	Changes; see studies		4 studies	40 people
Studies that measured blood acidity Acidosis stimulates beta-endorphin release during exerciseJ Appl Physiol · PMID 7836218 Time course of blood bicarbonate and pH three hours after sodium bicarbonate ingestionInt J Sports Physiol Perform · PMID 19208932 Effects of sodium bicarbonate on nitrogen metabolism and ketone bodies during very low energy protein diets in obese subjectsMetabolism · PMID 2556622 and 1 more on the Sodium Bicarbonate page
	Blood Lactate (Exercise)	Changes; see studies		2 studies	46 people
Studies that measured blood lactate (exercise) Effects of sodium bicarbonate, caffeine, and their combination on repeated 200-m freestyle performanceInt J Sport Nutr Exerc Metab · PMID 18458356 Repeated bouts of sprint running after induced alkalosisJ Sports Sci · PMID 1664869
	Training Volume	Improves (the measure goes up)		1 study	7 people
	Oxygen Uptake	Improves (the measure goes up)			7 people

Branched-Chain Amino Acids

Branched-Chain Amino Acids: outcomes studied for Running Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect	3 studies	225 people
Studies that measured aerobic exercise metrics Ingestion of branched-chain amino acids and tryptophan during sustained exercise in man: failure to affect performanceJ Physiol · PMID 7473239 Branched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletionJ Sports Med Phys Fitness · PMID 21297567 Administration of branched-chain amino acids during sustained exercise--effects on performance and on plasma concentration of some amino acidsEur J Appl Physiol Occup Physiol · PMID 1748109
	Fat Oxidation	Improves (the measure goes up)		1 study	7 people
Studies that measured fat oxidation The effect of branched chain amino acids on psychomotor performance during treadmill exercise of changing intensity simulating a soccer gameAppl Physiol Nutr Metab · PMID 22050133
	Blood glucose	Changes; see studies			7 people
	Blood Lactate (Exercise)	Changes; see studies			7 people
	Fatigue Symptoms	Changes; see studies			218 people
	Ketone Bodies	Improves (the measure goes up)			7 people

Nitrate

Aerobic Exercise Metrics: improves
Heart Rate: improves
Oxygen Cost of Exercise: improves

Nitrate: outcomes studied for Running Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect		20 people
	Heart Rate	Improves (the measure goes down)		2 studies	11 people
Studies that measured heart rate Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trialNutr J · PMID 23231777 Absence of an effect of high nitrate intake from beetroot juice on blood pressure in treated hypertensive individuals: a randomized controlled trialAm J Clin Nutr · PMID 26135348
	Oxygen Cost of Exercise	Improves (the measure goes up)		2 studies	9 people
Studies that measured oxygen cost of exercise Dietary nitrate supplementation reduces the O2 cost of walking and running: a placebo-controlled studyJ Appl Physiol · PMID 21071588 The effects of dietary nitrate supplementation on endurance exercise performance and cardiorespiratory measures in healthy adults: a systematic review and meta-analysis.J Int Soc Sports Nutr · PMID 34243756
	Rating of Perceived Exertion	Improves (the measure goes up)		1 study	22 people
Studies that measured rating of perceived exertion Whole beetroot consumption acutely improves running performanceJ Acad Nutr Diet · PMID 22709704

Caffeine

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

Caffeine: outcomes studied for Running Performance
Grade	Outcome	Effect	Size	Studies	People
	Anaerobic Capacity Moderate Improvement	Improves (the measure goes up)	Moderate effect	5 studies	10 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
	Reaction Time	Improves (the measure goes up)		5 studies	10 people
Studies that measured reaction time Effects of acute caffeine consumption following sleep loss on cognitive, physical, occupational and driving performance: A systematic review and meta-analysis.Neurosci Biobehav Rev · PMID 31837359 Effect of caffeine on reactive agility time when fresh and fatiguedMed Sci Sports Exerc · PMID 21266929 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.Int J Environ Res Public Health · PMID 35010566 and 2 more on the Caffeine page
	Blood Lactate (Exercise)	Changes; see studies		4 studies	21 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	21 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	21 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	21 people

Ashwagandha

Oxygen Uptake: improves
Quality of Life: improves

Ashwagandha: outcomes studied for Running Performance
Grade	Outcome	Effect	Size	Studies	People
	Oxygen Uptake Small Improvement	Improves (the measure goes up)	Small effect	2 studies	50 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
	Quality of Life	Improves (the measure goes up)		1 study	50 people
Studies that measured quality of life Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adultsAyu · PMID 26730141

Beta-Alanine

Anaerobic Capacity: improves
Muscular Endurance: improves
Power Output: improves

Beta-Alanine: outcomes studied for Running Performance
Grade	Outcome	Effect	Size	Studies	People
	Anaerobic Capacity Small Improvement	Improves (the measure goes up)	Small effect	2 studies	19 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
	Muscular Endurance	Improves (the measure goes up)		5 studies	360 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
	Power Output	Improves (the measure goes up)		3 studies	375 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

Betalains

5-10km Time Trial: improves

Betalains: outcomes studied for Running Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	5-10km Time Trial 50-100mg BRC for 6-7 days improved 5-10km time by 2-3%; lower HR, RPE, and blood lactate (PMID: 29910288)	Improves (the measure goes up)	Small effect		35 people

Magnesium

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

Magnesium: outcomes studied for Running Performance
Grade	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
Studies that measured blood glucose Efficacy of Magnesium Supplementation on Glycemic Control in Type 2 Diabetes Patients: A Meta-analysis.J ASEAN Fed Endocr Soc · PMID 33442083 Oral magnesium supplementation in insulin-requiring Type 2 diabetic patientsDiabet Med · PMID 9632126 The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trialJ Hum Hypertens · PMID 19020533 and 14 more on the Magnesium page
	Muscle Oxygenation	Improves (the measure goes up)		1 study	23 people
Studies that measured muscle oxygenation On the significance of magnesium in extreme physical stressCardiovasc Drugs Ther · PMID 9794094
	Insulin	Changes; see studies			23 people

L-Carnitine

Aerobic Exercise Metrics
Blood Lactate (Exercise): changes; see studies
Power Output: improves

L-Carnitine: outcomes studied for Running Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics No effect		NoneNo effect	4 studies	7 people
Studies that measured aerobic exercise metrics Effect of glycine propionyl-L-carnitine on aerobic and anaerobic exercise performanceInt J Sport Nutr Exerc Metab · PMID 18272931 L -Carnitine and the recovery from exhaustive endurance exercise: a randomised, double-blind, placebo-controlled trialEur J Appl Physiol · PMID 16193341 Effects of carnitine coingested caffeine on carnitine metabolism and endurance capacity in athletesJ Nutr Sci Vitaminol · PMID 11922111 and 1 more on the L-Carnitine page
	Blood Lactate (Exercise)	Changes; see studies		5 studies	26 people
Studies that measured blood lactate (exercise) Clinical Effects of L-Carnitine Supplementation on Physical Performance in Healthy Subjects, the Key to Success in Rehabilitation: A Systematic Review and Meta-Analysis from the Rehabilitation Point of View.J Funct Morphol Kinesiol · PMID 34842765 The effects of acute L-carnitine supplementation on endurance performance of athletesJ Strength Cond Res · PMID 24263659 Effect of propionyl-L-carnitine on exercise performance in peripheral arterial diseaseMed Sci Sports Exerc · PMID 11528327 and 2 more on the L-Carnitine page
	Power Output	Improves (the measure goes up)		5 studies	7 people
Studies that measured power output Influence of L-carnitine administration on maximal physical exerciseEur J Appl Physiol Occup Physiol · PMID 2127744 Effects of nine weeks L-Carnitine supplementation on exercise performance, anaerobic power, and exercise-induced oxidative stress in resistance-trained malesJ Exerc Nutrition Biochem · PMID 30661327 l-Carnitine l-tartrate supplementation favorably affects biochemical markers of recovery from physical exertion in middle-aged men and womenMetabolism · PMID 20045157 and 2 more on the L-Carnitine page
	Oxygen Uptake	Improves (the measure goes up)		3 studies	7 people
Studies that measured oxygen uptake Chronic oral ingestion of L-carnitine and carbohydrate increases muscle carnitine content and alters muscle fuel metabolism during exercise in humansJ Physiol · PMID 21224234 The effect of oral supplementation with L-carnitine on maximum and submaximum exercise capacityEur J Appl Physiol Occup Physiol · PMID 3305002 Effect of intravenous L-carnitine on carnitine homeostasis and fuel metabolism during exercise in humansClin Pharmacol Ther · PMID 8004884
	Respiratory Exchange Ratio	Improves (the measure goes up)		2 studies	7 people
Studies that measured respiratory exchange ratio Liver-Oriented Acute Metabolic Effects of A Low Dose of L-Carnitine under Fat-Mobilizing Conditions: Pilot Human Clinical TrialJ Nutr Sci Vitaminol · PMID 32350175 Effect of L-carnitine on exercise performance in patients with mitochondrial myopathyBraz J Med Biol Res · PMID 25714882
	Heart Rate	Improves (the measure goes down)			33 people
	Rating of Perceived Exertion	Improves (the measure goes up)			26 people
	Running Speed	Improves (the measure goes up)			26 people

Vitamin C

Aerobic Exercise Metrics
Cortisol: improves
Oxidative Stress Biomarkers: improves

Vitamin C: outcomes studied for Running Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	15 people
Studies that measured aerobic exercise metrics Vitamin C consumption does not impair training-induced improvements in exercise performanceInt J Sports Physiol Perform · PMID 21487150 Effects of Applephenon and ascorbic acid on physical fatigueNutrition · PMID 17483009
	Cortisol	Improves (the measure goes down)		5 studies	28 people
Studies that measured cortisol The effect of 2 weeks vitamin C supplementation on immunoendocrine responses to 2.5 h cycling exercise in manEur J Appl Physiol · PMID 16685547 Vitamin C supplementation and salivary immune function following exercise-heat stressInt J Sports Physiol Perform · PMID 19223675 Influence of vitamin C supplementation on oxidative and salivary IgA changes following an ultramarathonEur J Appl Physiol · PMID 12627313 and 2 more on the Vitamin C page
	Oxidative Stress Biomarkers	Improves (the measure goes down)		5 studies	28 people
Studies that measured oxidative stress biomarkers Vitamin C supplementation lowers urinary levels of 4-hydroperoxy-2-nonenal metabolites in humansFree Radic Biol Med · PMID 21236333 High dosage of ascorbic acid and alpha-tocopherol is not useful for diminishing oxidative stress and DNA damage in healthy elderly adultsAnn Nutr Metab · PMID 18446021 Orange juice ingestion and supplemental vitamin C are equally effective at reducing plasma lipid peroxidation in healthy adult womenJ Am Coll Nutr · PMID 14684757 and 2 more on the Vitamin C page
	Exercise Adaptations	Improves (the measure goes up)		1 study	15 people
Studies that measured exercise adaptations Antioxidants prevent health-promoting effects of physical exercise in humansProc Natl Acad Sci U S A · PMID 19433800
	Plasma Vitamin C	Improves (the measure goes up)		1 study	28 people
Studies that measured plasma vitamin c Molecular detection of exercise-induced free radicals following ascorbate prophylaxis in type 1 diabetes mellitus: a randomised controlled trialDiabetologia · PMID 18769906
	Exercise-Induced Immune Suppression	Improves (the measure goes up)			28 people
	Oxygen Uptake	Improves (the measure goes up)			15 people

Creatine

Aerobic Exercise Metrics
Power Output: improves
Anaerobic Capacity: improves

Creatine: outcomes studied for Running Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics No effect		NoneNo effect	2 studies	55 people
Studies that measured aerobic exercise metrics Creatine supplementation does not enhance submaximal aerobic training adaptations in healthy young men and womenEur J Appl Physiol · PMID 16896727 A randomized, controlled trial of creatine monohydrate in patients with mitochondrial cytopathiesMuscle Nerve · PMID 9390662
	Power Output	Improves (the measure goes up)		44 studies	49 people
Studies that measured power output Comparison of creatine ingestion and resistance training on energy expenditure and limb blood flowMetabolism · PMID 11735088 Creatine, arginine alpha-ketoglutarate, amino acids, and medium-chain triglycerides and endurance and performanceInt J Sport Nutr Exerc Metab · PMID 19033611 The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levelsJ Int Soc Sports Nutr · PMID 19228401 and 41 more on the Creatine page
	Anaerobic Capacity	Improves (the measure goes up)		11 studies	135 people
Studies that measured anaerobic capacity Short-term creatine supplementation does not improve muscle activation or sprint performance in humansEur J Appl Physiol · PMID 14574579 Creatine supplementation: effects on urinary excretion and anaerobic performanceJ Sports Med Phys Fitness · PMID 14625517 Creatine supplementation and performance in 6 consecutive 60 meter sprintsJ Physiol Biochem · PMID 15957245 and 8 more on the Creatine page
	Weight	Improves (the measure goes down)		10 studies	121 people
Studies that measured weight Creatine monohydrate supplementation on body weight and percent body fatJ Strength Cond Res · PMID 14636103 Reliability and detecting change following short-term creatine supplementation: comparison of two-component body composition methodsJ Strength Cond Res · PMID 17530953 Effects of creatine supplementation on aerobic power and cardiovascular structure and functionJ Sci Med Sport · PMID 16248471 and 7 more on the Creatine page
	Swimming Performance Metrics	Improves (the measure goes up)		7 studies	20 people
Studies that measured swimming performance metrics Creatine supplementation does not improve sprint performance in competitive swimmersMed Sci Sports Exerc · PMID 8933496 Effects of creatine supplementation on the performance and body composition of competitive swimmersJ Nutr Biochem · PMID 15302082 Swim performance following creatine supplementation in Division III athletesJ Strength Cond Res · PMID 12930165 and 4 more on the Creatine page
	Hydration (Total Body Water)	Improves (the measure goes up)		5 studies	10 people
	Muscle Damage	Changes; see studies		4 studies	84 people
	Creatinine	Improves (the measure goes up)		3 studies	25 people
	Oxygen Uptake	Improves (the measure goes up)		2 studies	55 people
	Oxidative Stress Biomarkers	Improves (the measure goes down)		1 study	25 people
	Anti-Oxidant Enzyme Profile	Improves (the measure goes up)			25 people
	Blood Lactate (Exercise)	Changes; see studies			45 people
	C-Reactive Protein (CRP)	Improves (the measure goes down)			25 people
	Fatigue Resistance	Improves (the measure goes down)			55 people
	Fatigue Symptoms	Improves (the measure goes down)			25 people
	TNF-Alpha	Improves (the measure goes down)			25 people

Velvet Antler

Aerobic Exercise Metrics
Testosterone: improves
Erythropoietin: improves

Velvet Antler: outcomes studied for Running Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics No effect		NoneNo effect	1 study	38 people
Studies that measured aerobic exercise metrics The effects of deer antler velvet extract or powder supplementation on aerobic power, erythropoiesis, and muscular strength and endurance characteristicsInt J Sport Nutr Exerc Metab · PMID 14669926
	Testosterone	Improves (the measure goes up)		1 study	38 people
Studies that measured testosterone Effect of elk velvet antler supplementation on the hormonal response to acute and chronic exercise in male and female rowersInt J Sport Nutr Exerc Metab · PMID 16286669
	Erythropoietin	Improves (the measure goes up)			38 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)			38 people
	Red Blood Cell Count	Improves (the measure goes up)			38 people

Phosphatidylserine

Cortisol
Exercise-Induced Oxidation: changes; see studies
Inflammation: improves

Phosphatidylserine: outcomes studied for Running Performance
Outcome	Effect	Size	Studies	People
Cortisol No effect		NoneNo effect	1 study	8 people
Exercise-Induced Oxidation	Changes; see studies		1 study	8 people
Inflammation	Improves (the measure goes down)			8 people
Muscle Damage	Changes; see studies			8 people
Muscle Soreness	Improves (the measure goes down)			8 people

L-Tyrosine

Adrenocorticotropic Hormone
Blood glucose: improves
Aerobic Exercise Metrics: improves

L-Tyrosine: outcomes studied for Running Performance
Outcome	Effect	Size	Studies	People
Adrenocorticotropic Hormone No effect		NoneNo effect		20 people
Blood glucose	Improves (the measure goes down)		1 study	20 people
Aerobic Exercise Metrics	Improves (the measure goes up)			20 people
Blood Lactate (Exercise)	Changes; see studies			20 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)			20 people
Strength	Improves (the measure goes up)			20 people

HMB

Anaerobic Capacity
Muscle Mass: improves
Power Output: improves

HMB: outcomes studied for Running Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity No effect		NoneNo effect		28 people
Muscle Mass	Improves (the measure goes up)		8 studies	28 people
Power Output	Improves (the measure goes up)		2 studies	28 people
Body Fat	Improves (the measure goes down)		1 study	28 people

Echinacea

Erythropoietin
Oxygen Cost of Exercise: improves
Oxygen Uptake: improves

Echinacea: outcomes studied for Running Performance
Outcome	Effect	Size	Studies	People
Erythropoietin No effect		NoneNo effect		24 people
Oxygen Cost of Exercise	Improves (the measure goes up)		1 study	24 people
Oxygen Uptake	Improves (the measure goes up)			24 people
Red Blood Cell Count	Improves (the measure goes up)			24 people

Betaine

Anaerobic Capacity
Power Output: improves
Muscle Mass: improves

Betaine: outcomes studied for Running Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity No effect		NoneNo effect		26 people
Power Output	Improves (the measure goes up)		5 studies	16 people
Muscle Mass	Improves (the measure goes up)		1 study	16 people
Oxygen Uptake	Improves (the measure goes up)		1 study	10 people
Weight	Changes; see studies		1 study	16 people
Blood glucose	Changes; see studies			10 people
Body Fat	Changes; see studies			16 people
Heart Rate	Changes; see studies			10 people
Hematocrit	Improves (the measure goes up)			10 people
Hydration (Total Body Water)	Improves (the measure goes up)			10 people
Rating of Perceived Exertion	Improves (the measure goes up)			10 people

Colostrum

Anaerobic Capacity
Weight: improves
Muscle Mass: improves

Colostrum: outcomes studied for Running Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity No effect		NoneNo effect		35 people
Weight	Improves (the measure goes down)		5 studies	35 people
Muscle Mass	Improves (the measure goes up)		1 study	35 people
Body Fat	Improves (the measure goes down)			35 people
Power Output	Improves (the measure goes up)			35 people

Panax Ginseng (Korean Ginseng)

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

Panax Ginseng (Korean Ginseng): outcomes studied for Running Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity No effect		NoneNo effect		9 people
Blood glucose	Improves (the measure goes down)		3 studies	9 people
Blood Lactate (Exercise)	Changes; see studies		2 studies	9 people
Fat Oxidation	Improves (the measure goes up)			9 people
Heart Rate	Improves (the measure goes down)			9 people
Oxygen Cost of Exercise	Improves (the measure goes up)			9 people
Rating of Perceived Exertion	Improves (the measure goes up)			9 people

Iron

Aerobic Exercise Metrics: improves

Iron: outcomes studied for Running Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Aerobic Exercise Metrics	Improves (the measure goes up)		2 studies	14 people

Key findings

Anaerobic CapacitySodium BicarbonateImproves (the measure goes up)
Aerobic Exercise MetricsBranched-Chain Amino AcidsImproves (the measure goes up)
Oxygen UptakeAshwagandhaImproves (the measure goes up)

The Running Performance protocol

2 primary supplements · 2 supporting supplements

Caffeine3–6 mg/kg body weight, 30–60 min pre-run
Beetroot Juice (Nitrate)6–8 mmol nitrate 2–3h pre-run

See the full protocol

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Studies cited

100 studies from PubMed

The Role of HMB Supplementation in Enhancing the Effects of Resistance Training in Older Adults: A Systematic Review and Meta-Analysis on Muscle Quality, Body Composition, and Physical Function.Nutrients, 2025 · PMID 41305674
Effects of Withania somnifera supplementation on cognitive function: A systematic review and meta-analysisPhytother Res, 2024 · PMID 38146803
Effects of Ashwagandha (Withania somnifera) Supplementation on Exercise Performance: A Systematic Review and Meta-AnalysisSports Med, 2024 · PMID 38529566
Ashwagandha (Withania somnifera) and its withanolides attenuate oxidative and inflammatory signaling in the nervous systemPhytomedicine, 2024 · PMID 38678538
Effects of β-hydroxy-β-methylbutyrate (HMB) supplementation on lipid profile in adults: a GRADE-assessed systematic review and meta-analysis of randomized controlled trials.Front Nutr, 2024 · PMID 39385778
Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis of randomized controlled trialsSleep Med, 2023 · PMID 36804187
Clinical effects of Ashwagandha (Withania somnifera) root extract on human health: A systematic review of reviewsJ Ethnopharmacol, 2023 · PMID 37062481
A Comprehensive Review on Pharmacological Activity of Withania somnifera (Ashwagandha)Curr Drug Discov Technol, 2023 · PMID 37234185
Effects of Ashwagandha (Withania somnifera) on Testosterone Levels: A Systematic Review and Meta-AnalysisPhytomedicine, 2022 · PMID 35371298
Ashwagandha (Withania somnifera)-Current Research on the Health-Promoting Activities: A Narrative ReviewPharmaceutics, 2022 · PMID 35553682
Withania somnifera (L.) Dunal: A review of chemical composition and pharmacological activitiesJ Ethnopharmacol, 2022 · PMID 34883514
Betanin as a multipath oxidative stress and inflammation modulator: a beetroot pigment with protective effects on cardiovascular disease pathogenesisCrit Rev Food Sci Nutr, 2022 · PMID 32960870
Does creatine supplementation improve glycemic control and insulin resistance in healthy and diabetic patients? A systematic review and meta-analysis.Clin Nutr ESPEN, 2022 · PMID 35063192
Efficacy of Ashwagandha (Withania somnifera) in Improving Cardiorespiratory Endurance and Recovery in Healthy Athletic Adults: A Systematic ReviewNutrients, 2021 · PMID 33599941
Safety of Ashwagandha Root Extract: A Randomized, Placebo-Controlled, Study in Healthy VolunteersComplement Ther Med, 2021 · PMID 35973005
Beetroot as a functional food with huge health benefits: Antioxidant, antitumor, physical function, and chronic metabolomics activityFood Sci Nutr, 2021 · PMID 34760270
Possible Effects of Beetroot Supplementation on Physical Performance Through Metabolic, Neuroendocrine, and Antioxidant Mechanisms: A Narrative Review of the LiteratureAntioxidants (Basel), 2021 · PMID 34055855
Examining the Neuroprotective Effects of Ashwagandha: Brain-Derived Neurotrophic Factor in RatsNeurochem Int, 2019 · PMID 30466985
HMB Supplementation in Elderly Populations: A Systematic Review and Meta-AnalysisClin Nutr, 2019 · PMID 30092696
Efficacy of HMB in Hospitalized Older Patients: A Randomized Controlled TrialNutr Clin Pract, 2019 · PMID 30541308
Beta-Alanine and High-Intensity Exercise Capacity: A Systematic ReviewAmino Acids, 2018 · PMID 29766439
Beta-Alanine Supplementation in Older Adults: A Systematic ReviewExp Gerontol, 2018 · PMID 30155953
Beta-Alanine Effects on Tactical Performance: A ReviewJ Strength Cond Res, 2018 · PMID 29683012
Effect of 1-week betalain-rich beetroot concentrate supplementation on cycling performance and select physiological parametersEur J Appl Physiol, 2018 · PMID 30155761
HMB for Preservation of Muscle Mass in Older Adults: A Systematic ReviewJ Nutr Health Aging, 2018 · PMID 29478892
Effects of HMB on Exercise-Induced Muscle Damage: A Meta-AnalysisJ Am Coll Nutr, 2018 · PMID 29129718
Effects of HMB on Skeletal Muscle in Catabolic ConditionsNutrients, 2018 · PMID 29619588
International Society of Sports Nutrition Position Stand: Beta-AlanineJ Int Soc Sports Nutr, 2017 · PMID 28548636
Effects of Beta-Alanine on Carnosine Content and Exercise PerformanceMed Sci Sports Exerc, 2017 · PMID 28217944
Safety and Efficacy of Beta-Alanine Supplementation: A ReviewAmino Acids, 2017 · PMID 29114780
Betalain-rich concentrate supplementation improves exercise performance and recovery in competitive triathletesAppl Physiol Nutr Metab, 2017 · PMID 28177705
International Society of Sports Nutrition Position Stand: Beta-Hydroxy-Beta-Methylbutyrate (HMB)J Int Soc Sports Nutr, 2017 · PMID 28852372
Beta-Hydroxy-Beta-Methylbutyrate and Muscle Protein Synthesis: A ReviewCurr Opin Clin Nutr Metab Care, 2017 · PMID 28615903
HMB for Prevention of Sarcopenia in Older Adults: Clinical EvidenceClin Nutr, 2017 · PMID 28557540
HMB and Resistance Training: A Comprehensive ReviewSports Med, 2017 · PMID 29108901
Beta-Alanine Supplementation and Exercise Performance: A Meta-AnalysisBr J Sports Med, 2016 · PMID 27042904
Paresthesia from Beta-Alanine: Mechanisms and MitigationAmino Acids, 2016 · PMID 27600058
Betalain-Rich Concentrate Supplementation Improves Exercise Performance in Competitive RunnersSports (Basel), 2016 · PMID 29910288
The effects of beetroot juice supplementation on indices of muscle damage following eccentric exerciseEur J Appl Physiol, 2016 · PMID 26537365
Effects of HMB Supplementation on Strength and Muscle Mass: A Meta-AnalysisJ Strength Cond Res, 2016 · PMID 27164507
Beta-Hydroxy-Beta-Methylbutyrate Free Acid and Muscle Protein AnabolismInt J Sport Nutr Exerc Metab, 2016 · PMID 27710596
Safety and Tolerability of Long-Term HMB SupplementationJ Am Coll Nutr, 2016 · PMID 27575826
Evaluation of antioxidant potential of Rasayana drugs in healthy human volunteersAyu, 2014 · PMID 25364199
An Overview on Ashwagandha: A Rasayana (Rejuvenator) of AyurvedaAfr J Tradit Complement Altern Med, 2011 · PMID 32557429
Role of creatine supplementation on exercise-induced cardiovascular function and oxidative stressOxid Med Cell Longev, 2009 · PMID 20716911
Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby playersClin J Sport Med, 2009 · PMID 19741313
Does creatine supplementation improve the plasma lipid profile in healthy male subjects undergoing aerobic trainingJ Int Soc Sports Nutr, 2008 · PMID 18831767
Effects of creatine supplementation on glucose tolerance and insulin sensitivity in sedentary healthy males undergoing aerobic trainingAmino Acids, 2008 · PMID 17396216
Creatine supplementation increases glycogen storage but not GLUT-4 expression in human skeletal muscleClin Sci (Lond), 2004 · PMID 14507259
Creatine supplementation affects glucose homeostasis but not insulin secretion in humansAnn Nutr Metab, 2003 · PMID 12624482
Betalains--a new class of dietary cationized antioxidantsJ Agric Food Chem, 2001 · PMID 11714300
Creatine supplementation and health variables: a retrospective studyMed Sci Sports Exerc, 2001 · PMID 11224803
Effect of oral creatine supplementation on human muscle GLUT4 protein content after immobilizationDiabetes, 2001 · PMID 11147785
Role of submaximal exercise in promoting creatine and glycogen accumulation in human skeletal muscle1999 · PMID 10444618
Effects of bovine colostrum supplementation on immune variables in highly trained cyclistsJ Appl Physiol, 1985 · PMID 17095643
IGF-I, IgA, and IgG responses to bovine colostrum supplementation during trainingJ Appl Physiol, 1985 · PMID 12133885
Effects of bovine colostrum supplementation on serum IGF-I, IgG, hormone, and saliva IgA during trainingJ Appl Physiol, 1985 · PMID 9338422
Effects of L-tyrosine and carbohydrate ingestion on endurance exercise performanceJ Appl Physiol, 1985 · PMID 12381742
Dietary nitrate improves muscle but not cerebral oxygenation status during exercise in hypoxiaJ Appl Physiol, 1985 · PMID 22773768
Influence of vitamin C supplementation on oxidative and immune changes after an ultramarathonJ Appl Physiol, 1985 · PMID 11960947
Effects of Withania somnifera in patients of schizophrenia: A randomized, double blind, placebo controlled pilot trial studyIndian J Pharmacol · PMID 24014929
Adjunctive Use of a Standardized Extract of Withania somnifera (Ashwagandha) to Treat Symptom Exacerbation in Schizophrenia: A Randomized, Double-Blind, Placebo-Controlled StudyJ Clin Psychiatry · PMID 29995356
Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trialJ Int Soc Sports Nutr · PMID 26609282
Exploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteersJ Ayurveda Integr Med · PMID 23125505
Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR TrialNutrients · PMID 30463324
Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclistsJ Ayurveda Integr Med · PMID 23326093
Effects of Ashwagandha ( Withania somnifera) on Physical Performance: Systematic Review and Bayesian Meta-AnalysisJ Funct Morphol Kinesiol · PMID 33670194
Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract: A Double-Blind, Randomized, Placebo-Controlled TrialJ Evid Based Complementary Altern Med · PMID 27055824
Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trialsPhytother Res · PMID 36017529
A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adultsIndian J Psychol Med · PMID 23439798
Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical StudyCureus · PMID 32021735
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
Withania somnifera improves semen quality by regulating reproductive hormone levels and oxidative stress in seminal plasma of infertile malesFertil Steril · PMID 19501822
Clinical Evaluation of the Spermatogenic Activity of the Root Extract of Ashwagandha (Withania somnifera) in Oligospermic Males: A Pilot StudyEvid Based Complement Alternat Med · PMID 24371462
Comparative evaluation of the effects of Withania somnifera with pentoxifylline on the sperm parameters in idiopathic male infertility: A triple-blind randomised clinical trialAndrologia · PMID 29770466
A double-blind, placebo-controlled evaluation of the anxiolytic efficacy ff an ethanolic extract of withania somniferaIndian J Psychiatry · PMID 21407960
Naturopathic care for anxiety: a randomized controlled trial ISRCTN78958974PLoS One · PMID 19718255
Safety and efficacy of Withania somnifera for anxiety and insomnia: Systematic review and meta-analysis.Hum Psychopharmacol · PMID 39083548
Randomized placebo-controlled adjunctive study of an extract of withania somnifera for cognitive dysfunction in bipolar disorderJ Clin Psychiatry · PMID 24330893
Efficacy and Safety of Ashwagandha (Withania somnifera (L.) Dunal) Root Extract in Improving Memory and Cognitive FunctionsJ Diet Suppl · PMID 28471731
Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participantsPharmacognosy Res · PMID 24497737
A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha ( Withania somnifera) in Aging, Overweight MalesAm J Mens Health · PMID 30854916
Efficacy of Ashwagandha (Withania somnifera Dunal. Linn.) in the management of psychogenic erectile dysfunctionAyu · PMID 22529644
Efficacy and Safety of Ashwagandha Root Extract in Subclinical Hypothyroid Patients: A Double-Blind, Randomized Placebo-Controlled TrialJ Altern Complement Med · PMID 28829155
An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled studyMedicine · PMID 31517876
In vivo effects of Ashwagandha (Withania somnifera) extract on the activation of lymphocytesJ Altern Complement Med · PMID 19388865
Evaluation of the efficacy of Withania somnifera (Ashwagandha) root extract in patients with obsessive-compulsive disorder: A randomized double-blind placebo-controlled trialComplement Ther Med · PMID 27515872
Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysisPLoS One · PMID 34559859
Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled StudyCureus · PMID 31728244
Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot StudyBiomed Res Int · PMID 26504795
A randomized, double blind placebo controlled study of efficacy and tolerability of Withaina somnifera extracts in knee joint painJ Ayurveda Integr Med · PMID 27647541
Hypoglycemic, diuretic and hypocholesterolemic effect of winter cherry (Withania somnifera, Dunal) rootIndian J Exp Biol · PMID 11116534
Efficacy of Ashwagandha (Withania somnifera [L.] Dunal) in improving cardiorespiratory endurance in healthy athletic adultsAyu · PMID 26730141
Effect of Withania somnifera (Ashwagandha) on the development of chemotherapy-induced fatigue and quality of life in breast cancer patientsIntegr Cancer Ther · PMID 23142798
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
The effect of beta-alanine supplementation on power performance during repeated sprint activityJ Strength Cond Res · PMID 19935102
beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprintersJ Appl Physiol · PMID 17690198
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

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