Condition

Anaerobic Exercise Performance

Anaerobic exercise performance is how well you handle all-out efforts like sprints and heavy lifts, which run on oxygen-free energy systems that build up hydrogen ions and lactate, the source of the burn. Creatine and caffeine have the strongest support: jump height went up with creatine, and caffeine improved exercise measures across pooled reviews. Beta-alanine also improved anaerobic capacity, but that evidence is limited, drawn from small trials.

Sources: PMID 30926628; PMID 39032921

Supplements studied: 24
Graded outcomes: 22
Trials: 24
People studied: 9,430

Evidence by supplement

Strong
Moderate
Limited
Very limited

24 supplements

Caffeine

Caffeine: outcomes studied for Anaerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Moderate Improvement	Improves (the measure goes up)	Moderate effect	4 studies	799 people
Studies that measured aerobic exercise metrics Effect of caffeine ingestion on time trial performance in cyclists: a systematic review and meta-analysis.J Int Soc Sports Nutr · PMID 38836626 Effect of ambient temperature on caffeine ergogenicity during endurance exerciseEur J Appl Physiol · PMID 21120518 The influence of a CYP1A2 polymorphism on the ergogenic effects of caffeineJ Int Soc Sports Nutr · PMID 22420682 and 1 more on the Caffeine page
	Anaerobic Capacity	Improves (the measure goes up)		5 studies	298 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
	Jump Height	Improves (the measure goes up)		1 study	145 people
Studies that measured jump height Effects of acute ingestion of caffeine on team sports performance: a systematic review and meta-analysis.Res Sports Med · PMID 30518253
	Muscular Endurance	Improves (the measure goes up)		1 study	627 people
Studies that measured muscular endurance The Effect of Pre-Exercise Caffeine and Glucose Ingestion on Endurance Capacity in Hypoxia: A Double-Blind Crossover Trial.Nutrients · PMID 39519456
	Agility	Improves (the measure goes up)			206 people
	Exercise Capacity	Improves (the measure goes up)			352 people
	Sprint Performance Metrics	Improves (the measure goes up)			396 people
	Strength	Improves (the measure goes up)			904 people

Nitrate

Nitrate: outcomes studied for Anaerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Exercise Capacity Small Improvement	Improves (the measure goes up)	Small effect	4 studies
Studies that measured exercise capacity The Effect of Dietary Nitrate Supplementation on Endurance Exercise Performance in Healthy Adults: A Systematic Review and Meta-Analysis.Sports Med · PMID 27600147 Nitrate supplementation improves physical performance specifically in non-athletes during prolonged open-ended tests: a systematic review and meta-analysis.Br J Nutr · PMID 29553034 Factors that Moderate the Effect of Nitrate Ingestion on Exercise Performance in Adults: A Systematic Review with Meta-Analyses and Meta-Regressions.Adv Nutr · PMID 35580578 and 1 more on the Nitrate page
	Strength	Improves (the measure goes up)		3 studies	73 people
Studies that measured strength Does Nitrate Supplementation Improve Muscle Strength, Power, and Sprint Performance in Females? A Systematic Review and Meta-Analysis.Life · PMID 41010367 Effects of Dietary Nitrate Supplementation on Back Squat and Bench Press Performance: A Systematic Review and Meta-Analysis.Nutrients · PMID 37299456 The Effect of Dietary Nitrate Supplementation on Isokinetic Torque in Adults: A Systematic Review and Meta-Analysis.Nutrients · PMID 33023118
	Peak power output (PPO)	Improves (the measure goes up)		1 study	268 people
Studies that measured peak power output (ppo) Effect of dietary nitrate on human muscle power: a systematic review and individual participant data meta-analysis.J Int Soc Sports Nutr · PMID 34625064
	Jump Height	Improves (the measure goes up)			75 people
	Maximal isometric voluntary contraction	Improves (the measure goes up)			383 people
	Sprint Performance Metrics	Improves (the measure goes up)			67 people

Taurine

Aerobic Exercise Metrics: improves
Anaerobic Capacity: improves
Muscular Endurance: improves

Taurine: outcomes studied for Anaerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Aerobic Exercise Metrics Small Improvement	Improves (the measure goes up)	Small effect	1 study	308 people
Studies that measured aerobic exercise metrics Does One Shot Work? The Acute Impact of a Single Taurine Dose on Exercise Performance: A Meta-Analytic Review.Scand J Med Sci Sports · PMID 40852891
	Anaerobic Capacity	Improves (the measure goes up)			308 people
	Muscular Endurance	Improves (the measure goes up)			308 people
	Power Output	Improves (the measure goes up)			308 people

Creatine

Jump Height: improves
Strength: improves
Peak power output (PPO): improves

Creatine: outcomes studied for Anaerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Jump Height Small Increase	Improves (the measure goes up)	Small effect		1,937 people
	Strength	Improves (the measure goes up)		5 studies	1,937 people
Studies that measured strength Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis.Nutrients · PMID 34836013 Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-AnalysesSports Med · PMID 25946994 Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis.Sports Med · PMID 27328852 and 2 more on the Creatine page
	Peak power output (PPO)	Improves (the measure goes up)			1,937 people

Sodium Bicarbonate

Anaerobic Capacity: improves
Serum Bicarbonate: improves
Power Output: improves

Sodium Bicarbonate: outcomes studied for Anaerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Anaerobic Capacity Small Improvement	Improves (the measure goes up)	Small effect	10 studies
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 7 more on the Sodium Bicarbonate page
	Serum Bicarbonate	Improves (the measure goes up)		26 studies	215 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	93 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	215 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	215 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
	Oxygen Uptake	Improves (the measure goes up)			215 people
	Peak power output (PPO)	Improves (the measure goes up)			93 people

Beta-Alanine

Anaerobic Capacity: improves
Muscle Mass: improves
Oxygen Uptake: improves

Beta-Alanine: outcomes studied for Anaerobic Exercise 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
	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
	Oxygen Uptake	Improves (the measure goes up)		1 study	46 people
Studies that measured oxygen uptake Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trialJ Int Soc Sports Nutr · PMID 19210788

Eleuthero

Anaerobic Capacity: improves
Fatigue Resistance: improves
Oxygen Uptake: improves

Eleuthero: outcomes studied for Anaerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Anaerobic Capacity Small Improvement	Improves (the measure goes up)	Small effect	1 study	6 people
Studies that measured anaerobic capacity Effect of Eleutherococcus senticosus extract on human physical working capacityPlanta Med · PMID 3749339
	Fatigue Resistance	Improves (the measure goes down)			6 people
	Oxygen Uptake	Improves (the measure goes up)			6 people

Tongkat Ali

Power Output: improves
Strength: improves

Tongkat Ali: outcomes studied for Anaerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Power Output Small Improvement	Improves (the measure goes up)	Small effect		40 people
	Strength	Improves (the measure goes up)		2 studies	40 people
Studies that measured strength Exercise associated or not to the intake of Eurycoma longifolia improves strength and cardiorespiratory fitness in men with androgen deficiencyComplement Ther Clin Pract · PMID 33445146 Effects of Jack Supplementation Combined with Resistance Training on Isokinetic Muscular Strength and Power, Anaerobic Power, and Urinary Testosterone: Epitestosterone Ratio in Young Males.Int J Prev Med · PMID 31367282

L-Tyrosine

Adrenaline
Heart Rate: improves
Blood glucose: improves

L-Tyrosine: outcomes studied for Anaerobic Exercise Performance
Grade	Outcome	Effect	Studies	People
	Adrenaline Mixed effect			14 people
	Heart Rate	Improves (the measure goes down)	5 studies	14 people
Studies that measured heart rate Effects of L-tyrosine and carbohydrate ingestion on endurance exercise performanceJ Appl Physiol · 1985 · PMID 12381742 L-tyrosine ameliorates some effects of lower body negative pressure stressPhysiol Behav · PMID 7716196 Oral l-tyrosine supplementation augments the vasoconstriction response to whole-body cooling in older adultsExp Physiol · PMID 28477375 and 2 more on the L-Tyrosine page
	Blood glucose	Improves (the measure goes down)	1 study	34 people
Studies that measured blood glucose Ingestion of tyrosine: effects on endurance, muscle strength, and anaerobic performanceInt J Sport Nutr Exerc Metab · PMID 16089275
	Dopamine	Improves (the measure goes up)	1 study	14 people
Studies that measured dopamine Effects of tyrosine and tryptophan ingestion on plasma catecholamine and 3,4-dihydroxyphenylacetic acid concentrationsJ Clin Endocrinol Metab · PMID 6885965
	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)		20 people
	Noradrenaline	Improves (the measure goes up)		14 people
	Power Output	Improves (the measure goes up)		14 people
	Strength	Improves (the measure goes up)		20 people

Fenugreek

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

Fenugreek: outcomes studied for Anaerobic Exercise Performance
Grade	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
Studies that measured estrogen Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age menInt J Sport Nutr Exerc Metab · PMID 21116018 The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysisInt J Sports Med · PMID 37253363
	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

Arginine

Anaerobic Capacity: improves
Nitric Oxide: improves
Oxygen Cost of Exercise: improves

Arginine: outcomes studied for Anaerobic Exercise Performance
Grade	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
Studies that measured nitric oxide Beneficial effects of a long-term oral L-arginine treatment added to a hypocaloric diet and exercise training program in obese, insulin-resistant type 2 diabetic patientsAm J Physiol Endocrinol Metab · PMID 16772327 No effect of short-term arginine supplementation on nitric oxide production, metabolism and performance in intermittent exercise in athletesJ Nutr Biochem · PMID 18708287 Effects of 7 days of arginine-alpha-ketoglutarate supplementation on blood flow, plasma L-arginine, nitric oxide metabolites, and asymmetric dimethyl arginine after resistance exerciseInt J Sport Nutr Exerc Metab · PMID 21813912 and 1 more on the Arginine page
	Oxygen Cost of Exercise	Improves (the measure goes up)			9 people

Panax Ginseng (Korean Ginseng)

Body Fat: improves
Oxygen Uptake: improves
Exercise Recovery: improves

Panax Ginseng (Korean Ginseng): outcomes studied for Anaerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People
	Body Fat Small Decrease	Improves (the measure goes down)	Small effect		41 people
	Oxygen Uptake	Improves (the measure goes up)		2 studies	41 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
	Fatigue Symptoms	Improves (the measure goes down)			24 people
	Heart Rate	Improves (the measure goes down)			41 people
	Peak power output (PPO)	Improves (the measure goes up)			24 people
	Weight	Improves (the measure goes down)			41 people

Citric Acid

Anaerobic Exercise Performance: improves

Citric Acid: outcomes studied for Anaerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Anaerobic Exercise Performance Sodium citrate has been studied in small human trials as an extracellular buffering agent for high-intensity anaerobic exercise, similar to sodium bicarbonate. Results are mixed, with some studies showing modest improvements in repeated sprint performance and time to exhaustion while others find no benefit. The mechanism is extracellular pH buffering, not Krebs cycle enhancement.	Improves (the measure goes up)	Small effect		200 people

L-Carnitine

Aerobic Exercise Metrics
Power Output: improves
Muscle Carnitine Content: improves

L-Carnitine: outcomes studied for Anaerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Aerobic Exercise Metrics No effect		NoneNo effect	4 studies	32 people
Power Output	Improves (the measure goes up)		5 studies	32 people
Muscle Carnitine Content	Improves (the measure goes up)			32 people

Quercetin

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

Quercetin: outcomes studied for Anaerobic Exercise 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
Sprint Performance Metrics: improves

Fish Oil: outcomes studied for Anaerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Anaerobic Capacity No effect		NoneNo effect	1 study	26 people
	Sprint Performance Metrics	Improves (the measure goes up)			26 people

Black Ginger

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

Black Ginger: outcomes studied for Anaerobic Exercise 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
Power Output: improves

Citrulline: outcomes studied for Anaerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Aerobic Exercise Metrics No effect		NoneNo effect	1 study	32 people
	Power Output	Improves (the measure goes up)		3 studies	32 people

Red Spinach Extract

Anaerobic Exercise Performance: improves

Red Spinach Extract: outcomes studied for Anaerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Anaerobic Exercise Performance In a crossover study of NCAA female soccer athletes (n=11), acute red spinach extract did not improve peak or mean power during repeated Wingate tests, but significantly reduced fatigue index. A 7-day trial in resistance-trained males (n=10) found no significant improvement in bench press repetitions, peak power, or mean power with RSE supplementation.	Improves (the measure goes up)	Small effect	1 study	21 people

Choline

Anaerobic Capacity
Rating of Perceived Exertion: improves
Fatigue Symptoms: improves

Choline: outcomes studied for Anaerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity No effect		NoneNo effect		14 people
Rating of Perceived Exertion	Improves (the measure goes up)		1 study	14 people
Fatigue Symptoms	Improves (the measure goes down)			14 people

Bitter orange

Headaches
Sprint Performance Metrics: improves
Insomnia Signs and Symptoms: changes; see studies

Bitter orange: outcomes studied for Anaerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Headaches No effect		NoneNo effect		13 people
Sprint Performance Metrics	Improves (the measure goes up)		1 study	13 people
Insomnia Signs and Symptoms	Changes; see studies			13 people

D-Ribose

Ammonia
Power Output
ATP Regeneration: improves

D-Ribose: outcomes studied for Anaerobic Exercise Performance
Outcome	Effect	Size	Studies	People
Ammonia No effect		NoneNo effect		51 people
Power Output Mixed effect			3 studies	28 people
ATP Regeneration	Improves (the measure goes up)		2 studies	20 people
Peak power output (PPO) No effect			2 studies	39 people
Blood glucose	Improves (the measure goes down)		1 study	31 people
Blood Lactate (Exercise)	Changes; see studies			51 people
Maximal isometric voluntary contraction
Uric Acid	Improves (the measure goes down)			19 people

Resveratrol

Fat Oxidation: improves
Anaerobic Capacity: worsens
Glycogen: improves

Resveratrol: outcomes studied for Anaerobic Exercise 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

Pyruvate

Power Output: improves

Pyruvate: outcomes studied for Anaerobic Exercise Performance
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Power Output	Improves (the measure goes up)		1 study	42 people

Key findings

Aerobic Exercise MetricsCaffeineImproves (the measure goes up)
Exercise CapacityNitrateImproves (the measure goes up)
Jump HeightCreatineImproves (the measure goes up)

The Anaerobic Exercise Performance protocol

2 primary supplements · 2 supporting supplements

Creatine Monohydrate5 g daily (or 20 g/day for 5–7 days loading)
Caffeine3–6 mg/kg body weight, 30–60 min pre-exercise

See the full protocol

Shop the evidence-backed picks

Fullscript collectionMuscle, performance and healthy ageing: evidence-graded picksOpen on Fullscript

The collection holds the supplements we grade A or B for its theme, in products from the Fullscript catalog. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.

Or shop one supplement

The supplements graded A or B for Anaerobic Exercise Performance. Each opens the products we list for that supplement.

Grade A
Grade B
Grade B
Grade B

We earn from purchases made in our Fullscript store, and links to Fullscript, iHerb or Thorne carry our referral, so we may earn a commission at no extra cost to you. Grades come from the research and never change based on what we earn. Full disclosure

Studies cited

100 studies from PubMed

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
Red Spinach Extract Supplementation Improves Cycle Time Trial Performance in Recreationally Active Men and WomenJournal of Strength and Conditioning Research, 2021 · PMID 31136549
Impact of Red Spinach Extract Supplementation on Bench Press Performance, Muscle Oxygenation, and Cognitive Function in Resistance-Trained MalesSports (Basel), 2021 · PMID 34071862
Red Spinach Extract Increases Ventilatory Threshold during Graded Exercise TestingSports (Basel), 2017 · PMID 29910440
Differential vascular reactivity responses acutely following ingestion of a nitrate rich red spinach extractEuropean Journal of Applied Physiology, 2016 · PMID 27695978
Resveratrol Blunts the Positive Effects of Exercise Training on Cardiovascular Health in Aged MenJ Physiol, 2013 · PMID 23878368
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
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
l-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humansJ Appl Physiol, 1985 · PMID 26023227
No effects of oral ribose supplementation on repeated maximal exercise and de novo ATP resynthesisJ Appl Physiol, 1985 · PMID 11641371
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
Effect of a long-term oral l-arginine supplementation on glucose metabolism: a randomized, double-blind, placebo-controlled trialDiabetes Obes Metab · PMID 22553931
Beneficial effects of a long-term oral L-arginine treatment added to a hypocaloric diet and exercise training program in obese, insulin-resistant type 2 diabetic patientsAm J Physiol Endocrinol Metab · PMID 16772327
The effect of oral L-arginine supplementation on fasting glucose, HbA1c, nitric oxide and total antioxidant status in diabetic patients with atherosclerotic peripheral arterial disease of lower extremitiesEur Rev Med Pharmacol Sci · PMID 22530351
A study of growth hormone release in man after oral administration of amino acidsCurr Med Res Opin · PMID 6790230
Growth hormone responses to varying doses of oral arginineGrowth Horm IGF Res · PMID 15809017
No effect of short-term arginine supplementation on nitric oxide production, metabolism and performance in intermittent exercise in athletesJ Nutr Biochem · PMID 18708287
L-arginine supplementation in peripheral arterial disease: no benefit and possible harmCirculation · PMID 17592080
Effects of 7 days of arginine-alpha-ketoglutarate supplementation on blood flow, plasma L-arginine, nitric oxide metabolites, and asymmetric dimethyl arginine after resistance exerciseInt J Sport Nutr Exerc Metab · PMID 21813912
Pharmacokinetic and pharmacodynamic properties of oral L-citrulline and L-arginine: impact on nitric oxide metabolismBr J Clin Pharmacol · PMID 17662090
Hemodynamic and vascular response to resistance exercise with L-arginineMed Sci Sports Exerc · PMID 19276857
L-arginine-induced vasodilation in healthy humans: pharmacokinetic-pharmacodynamic relationshipBr J Clin Pharmacol · PMID 9833603
Effect of L-Arginine supplementation on lipid profiles and inflammatory markers: A systematic review and meta-analysis of randomized controlled trials.Pharmacol Res · PMID 31442577
Oral arginine does not stimulate basal or augment exercise-induced GH secretion in either young or old adultsJ Gerontol A Biol Sci Med Sci · PMID 10496544
Acute L-arginine alpha ketoglutarate supplementation fails to improve muscular performance in resistance trained and untrained menJ Int Soc Sports Nutr · PMID 22510253
Restoring vascular nitric oxide formation by L-arginine improves the symptoms of intermittent claudication in patients with peripheral arterial occlusive diseaseJ Am Coll Cardiol · PMID 9809945
Influence of chronic supplementation of arginine aspartate in endurance athletes on performance and substrate metabolism - a randomized, double-blind, placebo-controlled studyInt J Sports Med · PMID 15895316
The effect of l-arginine supplementation on lipid profile: a systematic review and meta-analysis of randomised controlled trials.Br J Nutr · PMID 31922465
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
Beta-alanine and the hormonal response to exerciseInt J Sports Med · PMID 18548362
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
Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in womenAmino Acids · PMID 17136505
Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trialJ Int Soc Sports Nutr · PMID 19210788
Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue thresholdJ Strength Cond Res · PMID 17194255
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
Important role of muscle carnosine in rowing performanceJ Appl Physiol · PMID 20671038
β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysisBr J Sports Med · PMID 27797728
Effects of Beta-Alanine Supplementation on Physical Performance in Aerobic-Anaerobic Transition Zones: A Systematic Review and Meta-Analysis.Nutrients · PMID 32824885
Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football playersJ Strength Cond Res · PMID 21659893
Short-duration beta-alanine supplementation increases training volume and reduces subjective feelings of fatigue in college football playersNutr Res · PMID 19083385
Effects of beta-alanine supplementation on Yo-Yo test performance: A meta-analysis.Clin Nutr ESPEN · PMID 34024507
The effect of beta-alanine supplementation on neuromuscular fatigue in elderly (55-92 Years): a double-blind randomized studyJ Int Soc Sports Nutr · PMID 18992136
Effect of Carnosine or β-Alanine Supplementation on Markers of Glycemic Control and Insulin Resistance in Humans and Animals: A Systematic Review and Meta-analysisAdv Nutr · PMID 34333586
Fourteen weeks of β-alanine supplementation and HIIT did not improve serum BDNF concentrations and Stroop test performance.Int J Sports Med · PMID 39832765
Effects of p-synephrine alone and in combination with selected bioflavonoids on resting metabolism, blood pressure, heart rate and self-reported mood changesInt J Med Sci · PMID 21537493
Seville (sour) orange juice: synephrine content and cardiovascular effects in normotensive adults.J Clin Pharmacol · PMID 11583473
Safety evaluation of p-synephrine following 15 days of oral administration to healthy subjects: A clinical study.Phytother Res · PMID 29130542
Blood pressure and heart rate effects following a single dose of bitter orangeAnn Pharmacother · PMID 16317106
Absence of QTc-interval-prolonging or hemodynamic effects of a single dose of bitter-orange extract in healthy subjectsPharmacotherapy · PMID 16305290
Acute cardiovascular effects of bitter orange extract (p-synephrine) consumed alone and in combination with caffeine in human subjects: A placebo-controlled, double-blind study.Phytother Res · PMID 29047215
Cardiovascular Safety of Oral p-Synephrine (Bitter Orange) in Healthy Subjects: A Randomized Placebo-Controlled Cross-over Clinical Trial.Phytother Res · PMID 26948284
The Safety and Efficacy of (Bitter Orange) Extracts and -Synephrine: A Systematic Review and Meta-Analysis.Nutrients · PMID 36235672
A 60day double-blind, placebo-controlled safety study involving Citrus aurantium (bitter orange) extract.Food Chem Toxicol · PMID 23354394
Acute hematological and mood perception effects of bitter orange extract (p-synephrine) consumed alone and in combination with caffeine: A placebo-controlled, double-blind study.Phytother Res · PMID 29672965
Dietary herbal supplements with phenylephrine for weight loss.J Med Food · PMID 17201647
Effects of p-Synephrine and Caffeine Ingestion on Substrate Oxidation during Exercise.Med Sci Sports Exerc · PMID 29727404
Acute p-synephrine ingestion increases whole-body fat oxidation during 1-h of cycling at Fatmax.Eur J Nutr · PMID 31691018
Acute p-synephrine ingestion increases fat oxidation rate during exerciseBr J Clin Pharmacol · PMID 27038225
Effect of -Synephrine on Fat Oxidation Rate during Exercise of Increasing Intensity in Healthy Active Women.Nutrients · PMID 36297036
Does the Time of Day Play a Role in the Acute Effect of -Synephrine on Fat Oxidation Rate during Exercise in Women? A Randomized, Crossover and Double-Blind Study.Nutrients · PMID 36501060
Acute consumption of p-synephrine does not enhance performance in sprint athletes.Appl Physiol Nutr Metab · PMID 26673246
Bitter Orange Intake Before Submaximal Aerobic Exercise Is Safe for Cardiovascular and Autonomic Systems in Healthy Males: A Randomized Trial.Front Nutr · PMID 35694173
The Effects of Supplementation with p-Synephrine Alone and in Combination with Caffeine on Metabolic, Lipolytic, and Cardiovascular Responses during Resistance Exercise.J Am Coll Nutr · PMID 27484437
No effect of acute ingestion of Thai ginseng (Kaempferia parviflora) on sprint and endurance exercise performance in humansJ Sports Sci · PMID 20845210
Positive Modulation Effect of 8-Week Consumption of Kaempferia parviflora on Health-Related Physical Fitness and Oxidative Status in Healthy Elderly VolunteersEvid Based Complement Alternat Med · PMID 22899957
Effects of 1,3-dimethylamylamine and caffeine alone or in combination on heart rate and blood pressure in healthy men and womenPhys Sportsmed · PMID 22030947
Ergogenic effect of varied doses of coffee-caffeine on maximal aerobic power of young African subjectsAfr Health Sci · PMID 21503180
The effect of caffeine ingestion on mood state and bench press performance to failureJ Strength Cond Res · PMID 21157384
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
Dose response effects of a caffeine-containing energy drink on muscle performance: a repeated measures designJ Int Soc Sports Nutr · PMID 22569090
Acute caffeine ingestion increases voluntarily chosen resistance training load following limited sleepInt J Sport Nutr Exerc Metab · PMID 22349085
Effects of caffeine on the metabolic and catecholamine responses to exercise in 5 and 28 degrees CMed Sci Sports Exerc · PMID 8201901
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
The effects of low-dose caffeine on perceived pain during a grip to exhaustion taskJ Strength Cond Res · PMID 21522070
Caffeine increases sweating sensitivity via changes in sudomotor activity during physical loadingJ Med Food · PMID 21883004
Effects of caffeinated and decaffeinated coffee on biological risk factors for type 2 diabetes: a randomized controlled trialNutr J · PMID 21914162
Caffeine and sprinting performance: dose responses and efficacyJ Strength Cond Res · PMID 22388491
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
The effects of different doses of caffeine on endurance cycling time trial performanceJ Sports Sci · PMID 22142020
Effect of caffeine ingestion on time trial performance in cyclists: a systematic review and meta-analysis.J Int Soc Sports Nutr · PMID 38836626
Effect of ambient temperature on caffeine ergogenicity during endurance exerciseEur J Appl Physiol · PMID 21120518
The influence of a CYP1A2 polymorphism on the ergogenic effects of caffeineJ Int Soc Sports Nutr · PMID 22420682
Caffeine ingestion, affect and perceived exertion during prolonged cyclingAppetite · PMID 21605608

Evidence by supplement

Key findings

The Anaerobic Exercise Performance protocol

Shop the evidence-backed picks

Studies cited

Related conditions

Supplement stack for Anaerobic Exercise Performance