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
	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
	Oxygen Uptake No effect			1 study
Studies that measured oxygen uptake The effect of oral supplementation with L-carnitine on maximum and submaximum exercise capacityEur J Appl Physiol Occup Physiol · PMID 3305002
	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
Oxygen Uptake: improves

Betaine: outcomes studied for Running Performance
Outcome	Effect	Size	Studies	People
Anaerobic Capacity No effect		NoneNo effect		26 people
Power Output Mixed effect			4 studies
Oxygen Uptake	Improves (the measure goes up)		1 study	10 people
Blood glucose
Body Fat
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
Muscle Mass
Rating of Perceived Exertion	Improves (the measure goes up)			10 people
Weight

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

Role of creatine supplementation on exercise-induced cardiovascular function and oxidative stressOxid Med Cell Longev, 2009 · PMID 20716911
Influence of vitamin C on markers of oxidative stress in the earliest period of ischemic strokePharmacol Rep · PMID 20885017
Does vitamin C supplementation influence the levels of circulating oxidized LDL, sICAM-1, sVCAM-1 and vWF-antigen in healthy male smokersEur J Clin Nutr · PMID 15127090
Molecular detection of exercise-induced free radicals following ascorbate prophylaxis in type 1 diabetes mellitus: a randomised controlled trialDiabetologia · PMID 18769906
Effect of ascorbic acid on surgical stress response in gynecologic surgeryInt J Clin Pract · PMID 15587771
Effects of Applephenon and ascorbic acid on physical fatigueNutrition · PMID 17483009
Vitamin C consumption does not impair training-induced improvements in exercise performanceInt J Sports Physiol Perform · PMID 21487150
Antioxidants prevent health-promoting effects of physical exercise in humansProc Natl Acad Sci U S A · PMID 19433800
Orange juice ingestion and supplemental vitamin C are equally effective at reducing plasma lipid peroxidation in healthy adult womenJ Am Coll Nutr · PMID 14684757
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
Vitamin C supplementation lowers urinary levels of 4-hydroperoxy-2-nonenal metabolites in humansFree Radic Biol Med · PMID 21236333
Influence of acute vitamin C and/or carbohydrate ingestion on hormonal, cytokine, and immune responses to prolonged exerciseInt J Sport Nutr Exerc Metab · PMID 16327030
Influence of vitamin C supplementation on oxidative and salivary IgA changes following an ultramarathonEur J Appl Physiol · PMID 12627313
Vitamin C supplementation and salivary immune function following exercise-heat stressInt J Sports Physiol Perform · PMID 19223675
The effect of 2 weeks vitamin C supplementation on immunoendocrine responses to 2.5 h cycling exercise in manEur J Appl Physiol · PMID 16685547
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
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
Pre-exercise alkalosis and acid-base recoveryInt J Sports Med · PMID 18004683
Effects of Sodium Bicarbonate Ingestion on Measures of Wingate Test Performance: A Meta-AnalysisJ Am Nutr Assoc · PMID 33314967
Acute and chronic effect of sodium bicarbonate ingestion on Wingate test performance: a systematic review and meta-analysisJ Sports Sci · PMID 30319077
Does sodium-bicarbonate ingestion improve simulated judo performanceInt J Sport Nutr Exerc Metab · PMID 17507744
Plasma pH does not influence the cerebral metabolic ratio during maximal whole body exerciseJ Physiol · PMID 21098003
Bicarbonate attenuates arterial desaturation during maximal exercise in humansJ Appl Physiol · PMID 12133884
The effect of induced alkalosis and acidosis on plasma lactate and work output in elite oarsmenEur J Appl Physiol Occup Physiol · PMID 2548862
Influence of sodium bicarbonate on performance and hydration in lightweight rowingInt J Sports Physiol Perform · PMID 21941012
Reliability and effect of sodium bicarbonate: buffering and 2000-m rowing performanceInt J Sports Physiol Perform · PMID 22634964
Sodium bicarbonate can be used as an ergogenic aid in high-intensity, competitive cycle ergometry of 1 h durationEur J Appl Physiol Occup Physiol · PMID 10367725
Effect of sodium bicarbonate contribution on energy metabolism during exercise: a systematic review and meta-analysis.J Int Soc Sports Nutr · PMID 33546730
Effect of sodium bicarbonate ingestion upon repeated sprintsBr J Sports Med · PMID 2730998
Multiday acute sodium bicarbonate intake improves endurance capacity and reduces acidosis in menJ Int Soc Sports Nutr · PMID 23531361
Sodium bicarbonate ingestion does not improve performance in women cyclistsMed Sci Sports Exerc · PMID 7869886
Effects of caffeine, sodium bicarbonate, and their combined ingestion on high-intensity cycling performanceInt J Sport Nutr Exerc Metab · PMID 22693238
Dose-related effects of prolonged NaHCO3 ingestion during high-intensity exerciseMed Sci Sports Exerc · PMID 17019296
Effects of induced metabolic alkalosis on prolonged intermittent-sprint performanceMed Sci Sports Exerc · PMID 15870629
The effects of serial and acute NaHCO3 loading in well-trained cyclistsJ Strength Cond Res · PMID 23001395
Effect of induced alkalosis on the power-duration relationship of "all-out" exerciseMed Sci Sports Exerc · PMID 19952817
Effect of alkalosis on plasma epinephrine responses to high intensity cycle exercise in humansEur J Appl Physiol · PMID 12012079
Systemic pH modifies ketone body production rates and lipolysis in humansAm J Physiol · PMID 1975988
Effects of sodium bicarbonate on nitrogen metabolism and ketone bodies during very low energy protein diets in obese subjectsMetabolism · PMID 2556622
Time course of blood bicarbonate and pH three hours after sodium bicarbonate ingestionInt J Sports Physiol Perform · PMID 19208932
Influence of pre-exercise acidosis and alkalosis on the kinetics of acid-base recovery following intense exerciseInt J Sport Nutr Exerc Metab · PMID 15902990
Repeated bouts of sprint running after induced alkalosisJ Sports Sci · PMID 1664869
The effects of combined glucose-electrolyte and sodium bicarbonate ingestion on prolonged intermittent exercise performanceJ Sports Sci · PMID 22616569
Metabolic alkalosis, recovery and sprint performanceInt J Sports Med · PMID 20703975
The effects of sodium bicarbonate and sodium citrate on 600 m running time of trained femalesJ Sports Med Phys Fitness · PMID 8775646
The effect of sodium bicarbonate ingestion on high-intensity intermittent running and subsequent performanceJ Strength Cond Res · PMID 20555273
Effects of induced alkalosis on simulated match performance in elite female water polo playersInt J Sport Nutr Exerc Metab · PMID 20601737
The effect of sodium bicarbonate ingestion on 1500-m racing timeJ Sports Sci · PMID 8558626
Effects of sodium bicarbonate, caffeine, and their combination on repeated 200-m freestyle performanceInt J Sport Nutr Exerc Metab · PMID 18458356
Sodium bicarbonate ingestion improves performance in interval swimmingEur J Appl Physiol Occup Physiol · PMID 2849539
Sodium bicarbonate ingestion and repeated swim sprint performanceJ Strength Cond Res · PMID 20881504
Sodium bicarbonate improves swimming performanceInt J Sports Med · PMID 18004687
Acidosis stimulates beta-endorphin release during exerciseJ Appl Physiol · PMID 7836218
Effect of sodium bicarbonate ingestion on exhaustive resistance exercise performanceMed Sci Sports Exerc · PMID 8396707
Increased blood pH but not performance with sodium bicarbonate supplementation in elite rugby union playersInt J Sport Nutr Exerc Metab · PMID 20739719
Effects of chronic NaHCO3 ingestion during interval training on changes to muscle buffer capacity, metabolism, and short-term endurance performanceJ Appl Physiol · PMID 16627675
Acute versus chronic sodium bicarbonate ingestion and anaerobic work and power outputJ Sports Med Phys Fitness · PMID 11687764
Effects of chronic bicarbonate ingestion on the performance of high-intensity workEur J Appl Physiol Occup Physiol · PMID 10483803
Influence of sodium bicarbonate ingestion on plasma ammonia accumulation during incremental exercise in manEur J Appl Physiol Occup Physiol · PMID 8381081
The effects of buffer ingestion on metabolic factors related to distance running performanceEur J Appl Physiol Occup Physiol · PMID 8851907
Induced metabolic alkalosis affects muscle metabolism and repeated-sprint abilityMed Sci Sports Exerc · PMID 15126714
Effect of induced alkalosis on exhaustive leg press performanceMed Sci Sports Exerc · PMID 9565933
Metabolic and blood catecholamine responses to exercise during alkalosisMed Sci Sports Exerc · PMID 3386500
The acute reversal of a diet-induced metabolic acidosis does not restore endurance capacity during high-intensity exercise in manEur J Appl Physiol Occup Physiol · PMID 8861677
Effects of sodium bicarbonate ingestion on prolonged intermittent exerciseMed Sci Sports Exerc · PMID 12900682
Acid-base balance during repeated bouts of exercise: influence of HCO3Int J Sports Med · PMID 6094373
Effects of various sodium bicarbonate loading protocols on the time-dependent extracellular buffering profileJ Strength Cond Res · PMID 20040895
Phosphatidylserine supplementation and recovery following downhill runningMed Sci Sports Exerc · PMID 16960523
The effects of IQPLUS Focus on cognitive function, mood and endocrine response before and following acute exerciseJ Int Soc Sports Nutr · PMID 22017963
Effects of acute supplementation of Panax ginseng on endurance running in a hot & humid environmentIndian J Med Res · PMID 21321426
Effect of Korean red ginseng on arterial stiffness in subjects with hypertensionJ Altern Complement Med · PMID 21235416
Korean red ginseng (Panax ginseng C.A. Meyer) root fractions: differential effects on postprandial glycemia in healthy individualsJ Ethnopharmacol · PMID 21619921
No ergogenic effects of ginseng (Panax ginseng C.A. Meyer) during graded maximal aerobic exerciseJ Am Diet Assoc · PMID 9336557
No ergogenic effect of ginseng ingestionInt J Sport Nutr · PMID 8876346
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
Whole beetroot consumption acutely improves running performanceJ Acad Nutr Diet · PMID 22709704
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
Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trialNutr J · PMID 23231777
Dietary nitrate supplementation reduces the O2 cost of walking and running: a placebo-controlled studyJ Appl Physiol · PMID 21071588
Magnesium supplementation and insulin resistance in patients with rheumatoid arthritis.Eur J Transl Myol · PMID 35791617
Effect of oral magnesium supplement on cardiometabolic markers in people with prediabetes: a double blind randomized controlled clinical trial.Sci Rep · PMID 36307427
Magnesium citrate supplementation decreased blood pressure and HbA1c in normomagnesemic subjects with metabolic syndrome: a 12-week, placebo-controlled, double-blinded pilot trial.Magnes Res · PMID 34859788
Clinical and Metabolic Responses to Magnesium Supplementation in Women with Polycystic Ovary Syndrome.Biol Trace Elem Res · PMID 31960275
Does Magnesium Affect Sex Hormones and Cardiometabolic Risk Factors in Patients with PCOS? Findings from a Systematic Review and Meta-Analysis.Medicina · PMID 40005397
Response of Vitamin D after Magnesium Intervention in a Postmenopausal Population from the Province of Granada, Spain.Nutrients · PMID 32751522
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The effect of magnesium supplementation on glucose and insulin levels of tae-kwan-do sportsmen and sedentary subjectsPak J Pharm Sci · PMID 18614418
Effects of oral magnesium supplementation on insulin sensitivity and blood pressure in normo-magnesemic nondiabetic overweight Korean adultsNutr Metab Cardiovasc Dis · PMID 19359148
Oral magnesium supplementation reduces insulin resistance in non-diabetic subjects - a double-blind, placebo-controlled, randomized trialDiabetes Obes Metab · PMID 21205110
Magnesium improves the beta-cell function to compensate variation of insulin sensitivity: double-blind, randomized clinical trialEur J Clin Invest · PMID 21241290
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The effect of magnesium supplementation in increasing doses on the control of type 2 diabetesDiabetes Care · PMID 9589224
Oral Magnesium Supplementation for Treating Glucose Metabolism Parameters in People with or at Risk of Diabetes: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled TrialsNutrients · PMID 34836329
Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trialDiabetes Care · PMID 12663588
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
Oral magnesium supplementation in insulin-requiring Type 2 diabetic patientsDiabet Med · PMID 9632126
Efficacy of Magnesium Supplementation on Glycemic Control in Type 2 Diabetes Patients: A Meta-analysis.J ASEAN Fed Endocr Soc · PMID 33442083
Ingestion of tyrosine: effects on endurance, muscle strength, and anaerobic performanceInt J Sport Nutr Exerc Metab · PMID 16089275
Four weeks of IV iron supplementation reduces perceived fatigue and mood disturbance in distance runnersPLoS One · PMID 25247929
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