Top Picks — Athletic Performance

💪 Best Athletic Performance Supplements

Athletic performance supplements ranked by clinical evidence — for strength, endurance, power, and recovery. Creatine, beta-alanine, caffeine, and more.

171 ingredients reviewed Ranked by clinical evidence

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Top 5 — Ranked by Evidence

Creatine Monohydrate

Strength and high-intensity exercise performance

Standard daily: 3-5 g/day (no loading needed). Optional loading: 20 g/day × 5-7 days,

Provon® (Whey Protein Isolate — Glanbia)

Muscle Protein Synthesis Stimulation

20-40 g whey protein isolate per serving across published trials. 20 g provides ~2.5 g

Power output and athletic performance

AD/MCI: 400 mg × 3/day = 1200 mg/day. COGNITIVE: 300-600 mg/day. ATHLETIC: 250-600 mg

Improves Physical Performance

100–400 mg/day; performance: 3–6 mg/kg body weight 60 minutes pre-exercise; upper safe

Creapure® (Pharmaceutical-Grade Creatine Monohydrate)

Strength and power output

Loading: 0.3 g/kg/day for 5–7 days (typically 20 g/day split in 4 doses). Maintenance:

📈 Fastest Growing Athletic Performance Ingredients

Branded ingredients seeing rapid growth in formulator adoption and clinical research in 2024–2026.

Creatine Monohydrate

Strength and high-intensity exercise performance

Standard daily: 3-5 g/day (no loading needed). Optional loading: 20 g/day × 5-7 days, then 3-5…

Provon® (Whey Protein Isolate — Glanbia)

Muscle Protein Synthesis Stimulation

20-40 g whey protein isolate per serving across published trials. 20 g provides ~2.5 g…

Whey Concentrate

Muscle Growth and Repair

20–40 g post-workout for muscle growth/recovery; 1.6–2 g/kg/day total protein for athletes;…

🔬 Future Athletic Performance Ingredients to Watch

Lower current evidence but active research underway — these may become top picks within 2–3 years.

PrimaVie® (Shilajit Extract — Natreon)

Muscle strength preservation during training

Clinical trial dose: 250 mg twice daily (500 mg/day total) for 90 days. CoQ10 potentiation…

cellflo6® (Gallate-Enhanced Green Tea Procyanidins — PLT Health)

Enhanced blood flow following resistance exercise

600 mg/day cellflo6 — the dose showing significant blood flow improvements in the Auburn…

Bovine Colostrum

Exercise-induced gut permeability — strongest evidence

Athletic gut/immune: 20-60 g/day × 4-12 weeks. Pediatric diarrhea: 7-14 g/day. Choose products…

EnduBerry™ Nu (Haskap / Blue Honeysuckle Berry)

Improved endurance running performance (branded crossover RCT)

The branded crossover trial used a single haskap-berry dose before exercise; typical use is a…

Recommended Athletic Performance Products

Heads up: NutraSmarts may earn a commission from purchases made through these links, at no extra cost to you. We curate these picks based on the same evidence we cite throughout the page. Full disclosure.

Real products featuring the best-evidenced athletic performance ingredients ranked above - chosen for clinically-studied forms and doses, third-party testing, and value. Match the supplement to your specific need.

Best for energy, pumps & focus pre-training Amazon →

Transparent Labs Bulk Pre-Workout

Powder, 30 servings (flavored)

Fully transparent label with clinically meaningful citrulline, beta-alanine, and organic caffeine; no artificial sweeteners or dyes.

Best for post-workout muscle recovery Amazon →

Momentous Essential Grass-Fed Whey Protein

20 g whey isolate/serving, 25 servings

Grass-fed whey isolate that is NSF Certified for Sport, screening for banned substances; includes ProHydrolase enzymes.

Best for strength & lean muscle support Amazon →

Thorne Creatine

5 g micronized monohydrate/serving, 90 servings

Micronized monohydrate, the most-researched creatine form, and NSF Certified for Sport; unflavored, mixes easily.

Best for hydration during & after exercise Amazon →

LMNT Zero-Sugar Electrolytes Variety Pack

Stick packs (1,000 mg sodium each), 12 ct

High-sodium, zero-sugar mix with potassium and magnesium for sweat replacement; sampler of flavors.

All Athletic Performance Ingredients (171)

Creatine Monohydrate

Strength and high-intensity exercise performance

Standard daily: 3-5 g/day (no loading needed). Optional loading: 20 g/day × 5-7 days,

Provon® (Whey Protein Isolate — Glanbia)

Muscle Protein Synthesis Stimulation

20-40 g whey protein isolate per serving across published trials. 20 g provides ~2.5 g

Power output and athletic performance

AD/MCI: 400 mg × 3/day = 1200 mg/day. COGNITIVE: 300-600 mg/day. ATHLETIC: 250-600 mg

Improves Physical Performance

100–400 mg/day; performance: 3–6 mg/kg body weight 60 minutes pre-exercise; upper safe

Creapure® (Pharmaceutical-Grade Creatine Monohydrate)

Strength and power output

Loading: 0.3 g/kg/day for 5–7 days (typically 20 g/day split in 4 doses). Maintenance:

Whey Concentrate

Muscle Growth and Repair

20–40 g post-workout for muscle growth/recovery; 1.6–2 g/kg/day total protein for

Improved Exercise Performance

4–6 grams per day, typically taken for 2–12 weeks

PEAK ATP® (Disodium Adenosine Triphosphate)

Strength and lean body mass gains

400 mg/day PEAK ATP® (disodium ATP); acute: 400 mg taken 30–60 minutes pre-exercise;

RipFACTOR® (Botanical Muscle Accelerator)

Strength gains within 14 days — clinically proven

Performance dose: 325 mg/day (significant strength and endurance benefits);

Sodium Bicarbonate (Baking Soda)

High-intensity exercise performance enhancement

0.3 g/kg body weight (typically 20–25 g for 70 kg person) taken 60–90 minutes before

Equivalent to whey for muscle and strength gains

MUSCLE/RT: 20-40 g/day. FDA HEART CLAIM: 25 g/day. Anderson 1995 NEJM meta 38 trials:

AstaZine® (Natural Astaxanthin from Haematococcus pluvialis — BGG)

Athletic Performance and Recovery

4-12 mg/day AstaZine (research-validated; some applications 12-24 mg)

Glucose / Dextrose

Endurance exercise performance and glycogen sparing

WHO ORS: 13.5 g glucose/L (75 mmol/L) + 75 mmol/L Na. SPORTS: 4-8% solution (40-80

Pycnogenol® (French Maritime Pine Bark)

Athletic performance and recovery

50–200 mg/day; cardiovascular: 100–200 mg/day; cognitive: 100 mg/day; athletic

Sodium / Electrolyte Sodium

Endurance performance and hyponatremia prevention

1,500–2,300 mg/day dietary sodium (AI/UL); electrolyte replacement during exercise:

InnovaTea® (Natural Caffeine from Tea — NutriScience)

Exercise performance

Commonly 100 to 200 mg of caffeine per serving.

NewCaff™ (Microencapsulated Natural Caffeine)

Exercise performance

Commonly 100 to 200 mg per serving; performance studies use about 3 to 6 mg per kg.

PurCaf® (Organic Caffeine from Green Coffee)

Exercise performance

Commonly 100 to 200 mg per serving; performance studies use about 3 to 6 mg per kg.

Oxygen transport

18 mg/day (women RDA); 27 mg/day (pregnant); 8 mg/day (men); therapeutic: 150–200 mg

MegaNatural®-BP (Patented Grape Seed Extract — Polyphenolics)

Athletic Performance via Blood Flow

150-300 mg/day MegaNatural-BP (research-validated)

Muscle function and cramp prevention

AI 4,700 mg/day (NAM) or 3,500–4,700 mg/day (WHO/AHA). Supplements limited to 99

Long-term muscle and strength gains

PRE-SLEEP: 20-40 g casein 30 min before sleep (Res 2012: 40 g intrinsically labeled).

Pea Protein Isolate

Muscle Thickness and Strength Gains

20-50 g per serving; 1.4-2.0 g/kg/day total protein for resistance training. 25 g

Restoridyn® (Tart Cherry Extract — Anthocyte)

Documented exercise recovery effects

Standard exercise recovery protocol: 480 mg Restoridyn® 1-2 times daily for 4-7 days

Whey Protein Isolate

Supports muscle protein synthesis

20-40 g per serving taken 1-3 times daily, often around resistance training and/or

Bovine Colostrum

Exercise-induced gut permeability — strongest evidence

Athletic gut/immune: 20-60 g/day × 4-12 weeks. Pediatric diarrhea: 7-14 g/day. Choose

Insect Protein (Cricket / Mealworm)

Muscle protein synthesis equivalent to milk protein

MUSCLE PROTEIN SYNTHESIS: 30 g lesser mealworm = MPS equivalent to 30 g milk protein.

Lacprodan® (Branded Family of Hydrolyzed Whey and Milk Proteins)

Supports muscle protein synthesis

Class-level whey protein dosing in muscle protein synthesis trials is typically 20–40

Oceanix™ (Marine Phytoplankton Recovery Booster — Lonza)

Explosive strength preservation (98% vs 68% baseline)

25 mg/day Oceanix — the small concentrated clinical dose used across multiple trials.

Testosterone and Muscle

KSM-66® root extract: 300-600 mg/day (most stress/sleep trials). Shoden®: 120-240

Carnipure® (L-Carnitine — Lonza)

Athletic recovery and performance

Same as generic L-carnitine: 1-3 g/day general supplementation. Specific applications:

Strength and high-intensity exercise performance

Typical dosing: 1.5-3 g/day of creatine HCL based on marketing claims of higher

Dynagenix® (Water-Soluble Boswellia for Joint + Muscle Recovery — PLT Health)

96% strength recovery in 3 days (DOMS trial)

40 mg/day Dynagenix for joint comfort and mobility (the 2025 osteoarthritis trial

Egg White Albumin Powder

Complete Protein for Muscle Support

20-40 g protein per serving post-exercise or distributed across meals; ~0.3-0.4 g

Milk Protein (MPC/MPI)

Muscle protein synthesis equivalent to whey at matched doses

MPS: 20 g = whey-equivalent. Trommelen 2020: 38 g sustained MPS 5+ hr. PRE-BED: 30-40

PepForm® (Leucine-Rich Whey Peptides — Glanbia Nutritionals)

Increased muscle protein synthesis in older adults

Per published trial protocols: 15 g leucine-enriched whey beverage delivering 4.2 g

PeptiStrong® (AI-Discovered Fava Bean Peptides)

Muscle protein synthesis and recovery acceleration

2,400 mg/day PeptiStrong® (clinical dose across 3 RCTs); taken daily; muscle recovery

TestFACTOR® (Testosterone + Sexual Wellness)

Grip strength improvement

PERFORMANCE: 325 mg/day × 8 wk testosterone + sexual function. ULTRA-PERFORMANCE: 650

Muscle strength and endurance preservation

Standard dose: 500-1,000 mg/day urolithin A direct supplementation. Most clinical

Wellmune (Yeast Beta-Glucan)

Athletic Recovery Support

Most Wellmune trials use 250 mg/day, taken daily for periods of 4 to 12 weeks. Some

Zynamite® PX (Mango Leaf Extract for Sports Performance)

Peak power output improvement in single dose

140 mg Zynamite® + 140 mg quercetin (single dose, 1 hour pre-exercise); 140 mg/day +

Betaine / TMG (Trimethylglycine)

Athletic performance — power and strength

2–6 g/day; athletic performance: 2.5 g/day (most studied dose); homocysteine

HMB (Beta-Hydroxy Beta-Methylbutyrate)

Muscle mass preservation during inactivity and aging

3 g/day in divided doses (1 g three times daily); HMB-FA: 1–3 g/day pre-workout;

AlphaSize® (Alpha-GPC — Chemi Nutra)

Power and exercise output

300 to 600 mg per day for cognition; about 600 mg pre-exercise in sports studies.

Amino9® (Clinically Validated EAA Blend)

Complete muscle protein synthesis stimulation

5.6g Amino9® per serving (clinical dose used in published RCT); typically 5–10g/day;

AstaPure® (Natural Astaxanthin — Algatech)

Antioxidant and recovery support

4 to 12 mg per day, taken with a fat-containing meal for absorption.

Athletic endurance

300–500 mg nitrate/day (equivalent to 70–140 mL concentrated beet juice or 500 mg

BetaTor® (HMB Free Acid)

Muscle preservation

About 1 to 3 grams per day, often around training.

Carbelac® (Whey Protein Concentrate — Carbery)

Muscle building and strength

Commonly 20 to 40 g of whey protein per serving.

DL-185® (Dileucine)

Superior muscle protein synthesis vs. leucine

2,000 mg (2g) once daily; absorbed 185% faster than equivalent leucine dose; clinical

GeniusPure® (High-Purity Alpha-GPC)

Neuromuscular performance and power output

300–600 mg/day alpha-GPC (as standard 50% — adjust for GeniusPure® 70% or 90%

Gynostemma pentaphyllum (Jiaogulan / Southern Ginseng)

Exercise capacity and stamina

Standardized extract: 200-450 mg twice daily (containing standardized gypenosides).

Strength, Endurance, and Recovery

300–600 mg/day KSM-66® root extract (5% withanolides); 300 mg twice daily or 600 mg

Athletic recovery and reduced muscle damage

General supplementation: 1-3 g/day L-carnitine. Athletic recovery: 2 g/day L-carnitine

Improved Exercise Performance

3–6 g/day L-citrulline or 6–8 g/day citrulline malate (2:1 ratio) 30–60 minutes

Muscle protein synthesis activation

2–5 g/dose with protein; MPS threshold: ~2–3 g leucine per meal; BCAA supplements:

LJ100® (Tongkat Ali — HP Ingredients)

Muscle strength and exercise capacity

Standard formulation use: 100-300 mg LJ100® daily. Most clinical trials use 200

Nitrosigine® (Arginine Silicate)

Recovery and muscle damage reduction

1,500 mg/day; most studies use 1,500 mg taken 30–60 minutes pre-exercise

NUTRALYS® Pea Protein (Roquette)

Muscle Protein Synthesis Comparable to Whey

20-50 g/day pea protein for muscle/sports applications; per product specification for

Palatinose™ (Isomaltulose)

Sustained exercise fueling

25–75 g per dose in acute glycemic and exercise trials, typically replacing sucrose or

PeakO2® (Adaptogenic Mushroom Blend)

VO2 max improvement and oxygen utilization

1–4g/day for ongoing use; 4g/day for clinical performance benefits (21-day loading);

Phosphatidylserine

Exercise-induced cortisol attenuation

Cognitive (elderly): 100-300 mg/day. Athletic (cortisol): 600-800 mg/day × 10-15 days.

Phosphorus / Phosphate

Bone mineral density and skeletal strength

700 mg/day (RDA for adults); athletic phosphate loading: 3–4 g/day sodium phosphate

Quercefit® (Quercetin Phytosome — Indena)

Exercise Performance and Recovery in Athletes

250-500 mg/day Quercefit® (delivering ~100-200 mg quercetin), one or two tablets

Tart Cherry Extract

Post-exercise muscle recovery and reduced soreness

Exercise recovery: 480 mg standardized extract or 8-12 oz tart cherry juice 1-2 times

Testofen® (Fenugreek for Male Vitality)

Resistance Training Strength and Body Composition

300-600 mg/day (libido lower; resistance training higher)

Muscle strength and exercise recovery

Standard dose: 100-400 mg/day standardized root extract. Most clinical trials use

Velositol® (Chromium-Driven MPS Complex - Nutrition 21)

Doubles Muscle Protein Synthesis (MPS)

2 g/day Velositol with protein (research-validated)

Betalains (Beetroot Pigments)

Athletic performance enhancement (beetroot RCTs)

BEETROOT JUICE: 250-500 mL/day (~5-10 mmol nitrate + 30-100 mg betalains).

HydroPrime® (Stabilized Glycerol)

Endurance performance and thermoregulation

2–6g glycerol (as HydroPrime®) 1–2× daily; pre-exercise hyperhydration: 1g/kg

MalTor™ (Taurine + L-Malic Acid Recovery Complex)

Exercise recovery acceleration

Per MalTor™ clinical specifications; NutriScience Innovations product data; 5g MalTor™

PurTea® (Organic Green Tea Caffeine — Applied Food Sciences)

Exercise performance

Commonly 100 to 200 mg of caffeine per serving.

goCOCOA® (Cocoa Flavanol Extract)

Exercise performance and muscle blood flow

200–400 mg/day cocoa flavanols (epicatechin equivalent); cardiovascular/cognitive:

HydroCurc® (Highly Bioavailable Curcumin)

Post-Exercise Recovery

500 mg/day; clinical trials use 250-1,000 mg/day depending on indication

Physical endurance

200–600 mg/day standardized extract; taken before meals

Sensoril® (Ashwagandha Extract — Verdure/Natreon)

Exercise Tolerance and Recovery

125-500 mg/day Sensoril (research-validated; stress applications often 250 mg/day)

Capsinoids (Non-Pungent Capsaicin Analogs)

Improved exercise performance and recovery (limited)

WEIGHT MANAGEMENT (Snitker 2009 + Galgani 2010): 6 mg capsinoids daily × 4-12 wk.

Molecular Hydrogen (H2)

Exercise performance and recovery (limited)

HRW: 1.5-7 ppm H2 in water, 0.5-2 L/day. LeBaron 2020 high-conc: ~7 ppm × 24 wk

Branched-Chain Amino Acids (BCAAs)

Muscle Growth and Recovery

5–10 g/day (2:1:1 leucine:isoleucine:valine ratio); pre/intra/post-workout; leucine

Adenosine 5'-Triphosphate (ATP)

Athletic Performance Adjunct

400 mg/day disodium ATP (research-validated dose, primarily based on PEAK ATP studies)

cellflo6® (Gallate-Enhanced Green Tea Procyanidins — PLT Health)

Enhanced blood flow following resistance exercise

600 mg/day cellflo6 — the dose showing significant blood flow improvements in the

Cluster Dextrin® (Highly Branched Cyclic Dextrin)

Lower perceived exertion in endurance work

15–70 g pre- or intra-workout (typical: 30–50 g mixed in 500 mL fluid). Endurance

Pre-exercise hyperhydration

Pre-exercise glycerol hyperhydration: typically 1.0–1.5 g glycerol per kg body weight

MuscleGuard™ (Vegan 4-Nutrient Sports Performance Blend — Lonza)

63% increase in composite muscle score (no exercise)

Single daily dose providing the patent-pending ratio: 1500 mg L-Carnitine + 2000 mg

MyoVera™ (Chromium-Based Muscle Protein Synthesis Amplifier — Nutrition 21)

Amplified muscle protein synthesis response

MyoVera daily dose per Nutrition21 specifications — to be taken alongside protein

Sustamine® (L-Alanyl-L-Glutamine)

Endurance and Time-to-Exhaustion

Exercise/hydration trials used roughly 1–2 g per 500 mL of fluid during activity, or

Black Ginger (Kaempferia parviflora / Krachaidum / Thai Ginseng)

Exercise capacity and physical performance

Standard dose: 100-180 mg/day standardized extract (typically 5-7% methoxyflavones).

Citrulline Malate

Resistance Training Performance

6-8 g pre-exercise (most clinical research dose); 8 g taken 60 minutes before training

Endurance exercise hydration

HYDRATION: 240-500 mL (8-17 oz) general. POST-EX REHYDRATION (~2% body mass loss):

Exercise performance and endurance

1,000–3,000 mg/day mycelium powder; 400–800 mg/day standardized extract

May Support Strength Adaptations

150 mg/day in branded human studies, taken with or without other workout ingredients.

Phosphatidic Acid (Mediator®)

Muscle hypertrophy and lean mass gains

750 mg/day; timing: taken around resistance training sessions; 8-week minimum for

VO2 max and endurance improvement

50–100 mg/day; 50 mg is the established clinical dose

May Support High-Intensity Performance

Ergogenic protocols use 0.3-0.5 g/kg body mass (about 0.5 g/kg most effective), taken

Lower body strength improvement

650 mg/day; significant results beginning at 4 weeks

Terminalia Arjuna (Oxyjun®)

Cardiorespiratory endurance improvement

500 mg/day Oxyjun®; traditional cardiac use: 1–3 g/day bark powder; effects on

Whey Protein Hydrolysate

Supports rapid post-exercise recovery

20-30 g of whey protein hydrolysate per serving, taken before, during, or shortly

BODYBALANCE® (Bioactive Collagen Peptides — Gelita)

Body composition with exercise

About 15 grams per day, combined with resistance training.

CarnoLife® (L-Carnitine L-Tartrate)

Exercise recovery

Commonly 1 to 2 grams of L-carnitine L-tartrate per day.

CherryPure® (Montmorency Tart Cherry — Shoreline Fruit)

Exercise recovery

Often 480 mg of cherry powder per day, or the equivalent in juice concentrate.

Ecdysterone / Turkesterone (Ecdysteroid Anabolics)

Lean muscle mass increase without hormonal side effects

Ecdysterone: 500–1,000 mg/day (12-week RCTs); Turkesterone: 500 mg/day; both: taken

EnduBerry™ Nu

Improved endurance running performance (branded crossover RCT)

Anthocyanin-rich serving before exercise

Epicatechin (Myostatin Inhibitor / Muscle Flavonol)

Muscle protein synthesis and grip strength

50–200 mg/day (-)-epicatechin; muscle/anabolic applications: 150–200 mg/day;

Eurycomanone (Tongkat Ali Quassinoid)

Athletic performance support

Physta® 200-400 mg/day; LJ100® 100-200 mg/day; purified eurycomanone 50-200 mg/day.

Exercise fatigue reduction via ammonia clearance

2–6 g/day; fatigue reduction: 2 g before exercise; sleep: 400 mg before bedtime; liver

Metabolaid® (Hibiscus + Lemon Verbena)

Exercise performance and endurance

500 mg/day Metabolaid® (325 mg lemon verbena + 175 mg hibiscus); taken before exercise

Nitratene® (Stabilized Beet Root Nitrate)

Exercise performance and oxygen efficiency

200–400 mg inorganic nitrate equivalent; 1–3 hours pre-exercise for peak NO elevation;

Acute Cognitive Performance

50-200 mg as a single acute dose; 100-200 mg is the most commonly studied range for

PrimaVie® (Shilajit Extract — Natreon)

Muscle strength preservation during training

Clinical trial dose: 250 mg twice daily (500 mg/day total) for 90 days. CoQ10

Recoverben® (Lemon Verbena Extract — Monteloeder)

Muscle recovery

Around 400 mg per day, often taken before exercise.

Robuvit® (French Oak Wood Extract)

Athletic endurance and performance

300 mg/day Robuvit®; fatigue studies use 300 mg/day; athletic performance: 300 mg/day

Muscle strength and exercise performance (preliminary)

Standard clinical dose: 250 mg twice daily (500 mg/day total) of purified shilajit

Exercise Performance

500–3,000 mg/day; energy drinks typically contain 1,000 mg; athletic performance: 1–3

TendoGuard® (Tendon Collagen Complex)

Tendon injury recovery acceleration

5–10 g/day collagen peptide complex; most tendon studies use 5–10 g/day type I

Yohimbe / Yohimbine (Pausinystalia yohimbe)

Athletic performance and training intensity

5–20 mg/day yohimbine HCl; fat loss: 20 mg/day (split doses) in clinical studies;

ZMA® (Zinc Magnesium Aspartate — Lonza)

Athletic Recovery and Muscle Strength

30 mg zinc + 450 mg magnesium + 10.5 mg B6 (per ZMA standard formulation)

Carb10® (Pea Starch Carbohydrate)

Sustained workout energy without GI distress

15–25g per serving for workout fueling; can be used pre, intra, or post-workout;

Gremin™ (Green Coffee + Curcumin BioFusion Complex)

Muscle recovery and DOMS reduction

Per Gremin™ clinical dosing; BioFusion Technology formulation per manufacturer

SalidroPure™ (Pure Salidroside)

Anti-fatigue and endurance

3–5 mg/day pure salidroside (equivalent to ~500 mg 1% standardized Rhodiola extract)

Mitopure® (Urolithin A — Amazentis)

Muscle strength preservation

Standard clinical dose: 500-1,000 mg/day Mitopure®. Most clinical trials use 500-1,000

Single small positive RT trial (n=16) showed strength benefit

MUSCLE/STRENGTH: 400-450 mg/day divided (Bang 2014: 450 mg POSITIVE; Pereira 2020: 400

CordyFuel™ (Branded Cordyceps Extract)

Supports exercise endurance and oxygen utilization

Branded-specific dosing is not well defined in indexed trials. Class-level cordyceps

Creatinol-O-Phosphate (COP)

Niche pre-workout ingredient

Italian cardiology trials used variable parenteral and oral doses depending on

Pre-exercise hyperhydration (glycerol class)

No branded GlycerPump™ RCTs. Glycerol-class hyperhydration protocols typically use

Pre-exercise hyperhydration (glycerol class)

No branded GlycerSize™ RCTs. Glycerol-class hyperhydration protocols typically use

Supports Muscle Strength and Power

Manufacturer-recommended use is 1.5-3 g/day without a loading phase; head-to-head

Muscle Protein Synthesis (Adjunct to Leucine)

Typically as part of BCAA blends (2:1:1 leucine:isoleucine:valine); standalone rarely

Sodium Phosphate

Proposed Oxygen Delivery Support

Loading protocols typically use about 1 g of sodium phosphate four times daily

CordycepsPrime™ (Branded Cordyceps Extract)

Exercise tolerance and aerobic capacity support

CordycepsPrime™ label dose per manufacturer; broader cordyceps literature has used 1–4

GBB (Gamma-Butyrobetaine / 'Super Carnitine')

Exercise performance and fat oxidation

10–25 mg/day GBB-EE (ethyl ester) as thermogenic/carnitine elevator; very low dose

Muscle Protein Synthesis (Adjunct)

Typically as part of BCAA blends (2:1:1 leucine:isoleucine:valine); standalone rarely

Enhanced Physical Performance

1.5–3 g/day dried root powder; gelatinized maca preferred for digestion; 8–12 weeks

Magnesium Aspartate

Muscle function and recovery

Repletion typically targets 200-400 mg elemental magnesium daily; older fatigue

Stadice® (Joint Health Complex)

Active recovery and exercise-induced joint stress

Per Stadice® product specifications; clinical dosing per Zeus Hygia product

4-Hydroxy-L-Isoleucine

Potential role in post-workout carbohydrate handling

Standalone 4-OH-Ile human data is limited; preclinical doses range 18–50 mg/kg in

AminoZorb® (Buffered Branched-Chain Amino Acids)

Commonly 5 to 10 grams of BCAAs per day.

Bemethyl (Bemitil / Metaprot)

Physical performance & endurance

RUSSIAN/CIS APPROVED: 250-500 mg 1-2×/day for asthenia; courses 3-5 days with 2-3 day

FitNox® (Plant Nitric Oxide Complex)

Exercise performance

Around 250 mg per day.

Kinetiq® (Bitter Orange Extract — Novel Ingredients)

Exercise performance

Commonly providing around 50 mg of p-synephrine per day.

Carnosine Precursor

4 g/day for atopic dermatitis trials; 1.5–4 g/day in carnosine precursor research;

Prodiet® Colostrum (Bovine Colostrum — Ingredia)

Recovery support

Commonly a few grams of colostrum per day.

Testncrease® (Testosterone Support Blend)

Exercise performance and muscle support

Per Testncrease® product specifications; typically 2 capsules/day with meals; clinical

Vinitrox™ (Grape and Apple Polyphenols — Nexira)

Exercise performance support

Around 500 mg per day, often taken before exercise.

Beef Protein Isolate

Lean mass & strength (vs whey)

MUSCLE/HYPERTROPHY: 20-46 g daily (Sharp 2018: 46 g; standard 20-30 g/dose

Velvet Antler (Deer/Elk)

Single small trial: knee extensor strength (with caveats)

ATHLETIC: 1.5-1.6 g/day or 560 mg/day. TCM TRADITIONAL: 0.3-1 g/day powdered.

Exercise Performance

3–6 g/day for cardiovascular effects; 6–10 g/day pre-exercise for blood flow; often

Pyruvate (Calcium Pyruvate / Sodium Pyruvate)

Body fat reduction with exercise

MODERN: 5-10 g/day Ca/Na pyruvate (Kalman 1999: 6 g/day × 6 wk). STANKO 1990s: 22-53

Supports energy and stamina

Traditional intake ranges from 1 teaspoon (about 5 g) to 1 tablespoon (15 g) daily;

PureATP (Pure Adenosine 5'-Triphosphate Disodium)

Athletic Performance (Extrapolated Evidence)

400 mg/day disodium ATP (extrapolated from PEAK ATP research; PureATP-specific studies

Silk Amino Acids / Silk Fibroin Hydrolysate

Modest athletic stamina effect (small trial)

COGNITIVE: 200-600 mg silk fibroin enzyme hydrolysate (FEH)/day × 3-16 wk. STAMINA:

Laxogenin (5-Alpha-Hydroxy Laxogenin Plant Steroid)

Non-hormonal muscle protein synthesis support

50–100 mg/day laxogenin; limited human clinical data available; animal and cell

Exercise recovery and muscle protection

4–12 mg/day from Haematococcus pluvialis extract; skin: 4–6 mg/day; exercise recovery:

Arnica (Arnica montana)

Topical arnica gel for bruising — modest effect

TOPICAL (recommended): 20% tincture or 10-25% gel 2-4×/day. OTC: Arnicare®, Traumeel®.

AstraGin® (Nutrient Absorption Enhancer)

Amino acid and protein absorption enhancement

25–50 mg/day as absorption enhancer (co-ingredient); 100 mg/day for gut health

Capsaicin / Capsicum Extract (Cayenne Pepper)

Thermogenic energy expenditure (class evidence)

2-10 mg total capsaicinoids per day, typically from 25-100 mg of capsicum extract. 2

Lactobacillus plantarum 299v (Lp299v / LP299V®)

Boosts non-heme iron absorption from food

PIVOTAL 10¹⁰ CFU/day (10 billion) Axling 2020 athlete 12 wk + Hoekstra 2021 pregnancy

Mycoprotein (Quorn)

Protein for muscle support

Typical dietary serving: 90-180 g cooked mycoprotein per meal (providing 11-22 g

OPTIZIOME® P3 HYDROLYZER® (Protease Blend for Protein Digestion — BIO-CAT)

Improves protein & amino-acid uptake

250 mg per dose providing 31,875 HUT units of proteolytic activity. Typically taken

Pomegranate Extract

Blood flow & exercise recovery

Standard cardiovascular dose: 500-1,500 mg/day pomegranate extract standardized to

Cococin® (Freeze-Dried Coconut Water — Sabinsa)

Isotonic electrolytes for sport & hydration

Variable by application. Hair/skin serum: multi-patented composition with Saberry® and

FORTIGEL® Bioactive Collagen Peptides

Supports activity-related knee comfort

5 g per day of FORTIGEL® dissolved in water or beverage, typically taken once daily

MitoBurn® (L-BAIBA)

White-to-brown fat conversion

250–500 mg/day; 500 mg is the full clinical dose

NUTRALYS® Fava Bean Protein (Roquette)

Plant protein for muscle support

Per Roquette NUTRALYS Fava product specification; typical 20-30 g/day for protein

NUTRALYS® Wheat Protein (Roquette)

Plant protein for muscle support

Per Roquette NUTRALYS Wheat / VITEN product specification

Oxystorm® (Red Spinach Nitrate)

Nitrate for endurance & blood flow

1–2g Oxystorm® providing ~200–400 mg dietary nitrate; consume 2–3 hours before

zümXR® (Targeted-Release Caffeine Technology — PLT Health)

Sustained energy without spike or crash

Caffeine doses typically 50-300 mg per serving (matching immediate-release caffeine

Pre-workout pump (preliminary)

PAIN TRIALS: 1.335-3.560 g/day. RCT: 2.670 g/day divided × 14 d. BODYBUILDING: 500

Aspartic Acid / D-Aspartic Acid (DAA)

Sperm Quality (Limited Evidence)

DAA: 2,500–3,000 mg/day in clinical trials; supplemental cycles typically 12 days to 4

Beef Heart (Desiccated)

Richest natural food source of CoQ10

Typical supplementation: 1.5-3 g/day (2-4 capsules at 750 mg each) desiccated beef

Mildronate (Meldonium)

Exercise capacity & endurance

RUSSIAN/LATVIAN APPROVED: 500-1,000 mg/day oral. POST-MI: 1,000 mg/day IV × 10-14

Glucuronolactone (D-Glucurono-γ-Lactone)

Component of energy drink combinations

RED BULL: 600 mg per 250 mL serving. EU SCF safe up to 250 mg/kg/day (2003). ISOLATED