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.

126 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,

Endurance and exercise performance

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

Exercise capacity in hard efforts of about 1 to 10 minutes

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

Whey Protein Isolate

Supports muscle protein synthesis

20-40 g per serving; the cited protein targets (1.4 to 2.0 g/kg/day for exercising adults, at least 1.0 to 1.2 g/kg/day for older adults) count all food, not just supplement.

Creapure® (Creatine Monohydrate — AlzChem)

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

3 to 5 g a day (about 0.1 g per kg). Optional loading: about 20 g a day in four 5 g doses for…

Provon® (Whey Protein Isolate — Glanbia)

Muscle protein synthesis after a whey dose

No dose of Provon itself has been studied. In whey isolate studies, 20 g maximally raised…

Whey Concentrate

Muscle growth and repair with resistance training

Protein supplement trials during resistance training used varied doses; the Morton…

🔬 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 retention after fatiguing exercise

250 mg twice a day (500 mg/day) for 90 days in the testosterone trial; 250 or 500 mg/day for 8…

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

Investigated for blood flow following resistance exercise

600 mg/day (the dose used in the resistance-exercise trial).

Bovine Colostrum

Exercise-induced gut permeability

10-20 g/day for 8-12 weeks in most human trials; a smaller set of trials used 0.5-1.0 g/day.…

EnduBerry™ Nu (Haskap / Blue Honeysuckle Berry)

Faster 5 km endurance run in one trial of a different haskap powder

The cited trial used 6 g a day of freeze-dried haskap berry powder (about 150 mg…

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 (126)

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,

Endurance and exercise performance

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

Exercise capacity in hard efforts of about 1 to 10 minutes

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

Whey Protein Isolate

Supports muscle protein synthesis

20-40 g per serving; the cited protein targets (1.4 to 2.0 g/kg/day for exercising adults, at least 1.0 to 1.2 g/kg/day for older adults) count all food, not just supplement.

Creapure® (Creatine Monohydrate — AlzChem)

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 with resistance training

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

Oxygen transport

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

Glucose / Dextrose

Endurance exercise fuel and delayed fatigue

Oral rehydration solution 13.5 g glucose/L; sports 40-80 g/L (4-8%); endurance 30-60 g/hr (90 g/hr glucose+fructose 2:1); post-exercise 1.0-1.2 g/kg plus protein.

PurCaf® (Organic Caffeine from Green Coffee — Applied Food Sciences)

Exercise performance in running trials

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

HMB (Beta-Hydroxy Beta-Methylbutyrate)

Endurance performance and VO2max

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

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

Sodium Bicarbonate (Baking Soda)

High-intensity exercise performance

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

Exercise Endurance

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

Wellmune (Yeast Beta-Glucan)

Athletic Recovery Support

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

Citrulline Malate

Resistance Training Performance

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

Athletic endurance

About 300 to 500 mg of nitrate a day; the trials used beetroot juice, not capsules, and a 500 mg beetroot extract capsule is not the same as a studied dose.

InnovaTea® (Natural Caffeine from Tea — NutriScience)

Endurance Exercise Performance

Commonly 100 to 200 mg of caffeine per serving.

Exercise Performance

1.5 to 3 g/day in the two primary trials (500 mg three times daily; 3,000 mg/day); endurance studies used 1 to 6 g/day, with no sign larger doses worked better.

Provon® (Whey Protein Isolate — Glanbia)

Muscle protein synthesis after a whey dose

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

Milk Protein (MPC/MPI)

Muscle protein synthesis similar to whey at a matched 20 g dose

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

Oceanix™ / TetraSOD® (Tetraselmis chuii Marine Microalgae — Fitoplancton Marino)

Explosive strength recovery after intense training

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

Blackcurrant Extract (Ribes nigrum Fruit)

Endurance and repeated-sprint exercise performance

Sports trials: 300 to 600 mg/day of New Zealand blackcurrant extract (about 105 to 210

Muscle size and strength with resistance training

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

Glycerol (Glycerin)

Endurance exercise performance in the heat

Before exercise: 1.0 to 1.2 g/kg body weight (or 1.4 g/kg fat-free mass) with about 21

Adenosine 5'-Triphosphate (ATP)

Athletic Performance Adjunct

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

Beef Protein Isolate

Lean mass & strength (vs whey)

20-46 g/day (standard 20-30 g/dose post-workout); total protein targets of 1.6-2.0 g/kg/day are general recommendations for protein from all sources, not beef protein isolate specifically.

Strength and muscle size with resistance training

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

HydroMax® (Glycerol Powder — Glanbia Nutritionals) (Glycerol Powder — Glanbia Nutritionals) (Glycerol Powder — Glanbia Nutritionals) (Glycerol Powder — Glanbia Nutritionals)

Supports pre-exercise hydration by retaining more fluid than water alone

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

Sodium / Electrolyte Sodium

Fluid retention and rehydration after exercise

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

Muscle and strength gains with resistance training

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

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

AstaZine® (Natural Astaxanthin from Haematococcus pluvialis — BGG)

Athletic Performance and Recovery

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

Betaine / TMG (Trimethylglycine)

Athletic performance: strength, mainly lower body

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

Pycnogenol® (French Maritime Pine Bark)

Endurance training and exercise recovery

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

May Support High-Intensity Performance

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

Zynamite® PX (Mango Leaf Extract for Sports Performance)

Peak power output improvement in single dose

140 mg Zynamite plus 140 mg quercetin as a single dose about 1 hour before exercise, per the sprint trial; no trial has tested it as an ongoing daily supplement.

Pre-exercise hyperhydration (glycerol class)

1.2 g glycerol/kg body weight in 26 mL/kg of fluid, 30 minutes before exercise, from the generic glycerol trials; no branded GlycerPump trials exist.

AstaPure® (Natural Astaxanthin — Algatech)

Antioxidant and recovery support

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

BetaTor® (HMB Free Acid)

Muscle preservation

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

Gynostemma pentaphyllum (Jiaogulan / Southern Ginseng)

VO2max and exercise fatigue: one 12-week trial of a gypenoside L extract

200 to 450 mg standardized extract daily, or 3 to 9 g a day of dried herb as tea; the

Strength, Endurance, and Recovery

600 mg/day of root extract, usually 300 mg twice daily, in most trials; a 250 mg/day arm was also tested, and 675 mg/day in the oligospermia trial.

Less muscle soreness and muscle damage after exercise

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

Exercise fatigue reduction via ammonia clearance

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

NewCaff™ (Microencapsulated Natural Caffeine)

Exercise performance

100 to 200 mg of caffeine per serving; performance trials use about 3 to 6 mg per kg of body weight, but from studies of plain caffeine, not any study of NewCaff.

Nitrosigine® (Arginine Silicate)

Recovery and muscle damage reduction

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

Palatinose™ (Isomaltulose)

Sustained exercise fueling

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

Sensoril® (Ashwagandha Extract — Kerry/Natreon)

Strength gains with resistance training

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

ZMA® (Zinc Magnesium Aspartate — Lonza)

Athletic Recovery and Muscle Strength

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

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

Exercise performance

Commonly 100 to 200 mg of caffeine per serving.

Aerobic capacity (VO2max)

3 to 6 g/day is typical in consumer products; the cited blood pressure meta-analysis

Endurance and VO2max in pooled exercise trials

200–600 mg/day standardized extract, taken before meals; the cited stress and mood

Power output and athletic performance

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

Brown Rice Protein (Oryza sativa)

Lean mass and strength gains similar to whey with training

48 g of rice protein isolate after each workout (3 days a week) for 8 weeks; 24 g of

Panax notoginseng (Sanqi)

Endurance time in cycling tests

1,350 mg/day for 30 days in the endurance trial; 3 g/day for 3 days in the blood sugar

Muscle Strength in Middle-Aged Adults

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

VitaCherry® Sport (whole tart cherry recovery powder — FutureCeuticals)

Supports post-exercise muscle recovery

Marketed at roughly 400 mg/day; class evidence used ~480 mg tart-cherry powder or ~30 mL Montmorency concentrate/day

Bovine Colostrum

Exercise-induced gut permeability

10-20 g/day for 8-12 weeks in most human trials; a smaller set of trials used 0.5-1.0

Cluster Dextrin® (Highly Branched Cyclic Dextrin)

Lower perceived exertion in endurance work

15 to 70 g per session in sports products; cited human studies used 15 g during endurance exercise and 45 g during a resistance training session.

Lacprodan® (Whey and Milk Protein Ingredients — Arla Foods Ingredients)

Whey protein and muscle protein synthesis

Class-level whey dosing in muscle protein synthesis trials is typically 20-40 g per serving (about 2-4 g leucine). No Lacprodan variant itself has been tested, so there is no studied dose for this product.

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

Composite muscle score up 63.5 points vs placebo (no exercise)

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

Whey Protein Hydrolysate

Faster recovery of muscle force in one small trial

20-30 g of whey protein hydrolysate per serving, taken before, during, or shortly after training, with total daily intake adjusted to overall protein targets.

Black Ginger (Kaempferia parviflora / Krachaidum / Thai Ginseng)

Exercise capacity and physical performance

Human trials used 25 to 90 mg/day in elderly fitness, 180 mg/day in soccer players, 360 mg/day in adolescent athletes, and 100 mg/day in the erectile-function pilot.

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

Investigated for blood flow following resistance exercise

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

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

May Support Strength Adaptations

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

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

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;

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

RipFACTOR® (Sphaeranthus + Mango Bark Blend for Muscle Strength — PLT Health)

Muscle strength with resistance training

Tested: 650 mg/day of LI12542F6 for 56 days, or 425 or 850 mg/day of a water-dispersible version; the two were standardized differently, so equal mass is not an equal marker dose.

Endurance: longer cycling time to exhaustion with purified Rg1

50–100 mg/day is what products typically provide; none of the cited human studies tested this dose or this blend.

Sodium Phosphate

Proposed Oxygen Delivery Support

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

Lower body strength improvement

650 mg/day; significant results beginning at 4 weeks

Terminalia Arjuna (Oxyjun®)

Cardiorespiratory endurance improvement

400 mg/day Oxyjun® in the single published, manufacturer-run heart-function trial; generic arjuna was used at 500 mg three times daily in the angina trial.

TestFACTOR® (Testosterone + Sexual Wellness)

Serum testosterone rose as a secondary marker in two muscle-strength trials

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

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

Significantly Increases Muscle Protein Synthesis (MPS)

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

NUTRALYS® Pea Protein (Roquette)

Muscle Protein Synthesis Comparable to Whey

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

Ashwa.30™ (Low-Dose Ashwagandha Root Extract — Natural Remedies)

Supports aerobic endurance in active adults

30 mg/day, one capsule, for 28 days (stress trial) or 56 days (endurance trial)

Betalains (Beetroot Pigments)

Small endurance gains from a betalain concentrate

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

BODYBALANCE® (Bioactive Collagen Peptides — Gelita)

Muscle strength gains alongside resistance training

15 grams a day for 12 weeks, alongside a resistance training programme. That is the

Caffinity® (natural coffee-fruit caffeine complex — FutureCeuticals)

Supports exercise performance and endurance output

286 mg Caffinity (~200 mg natural caffeine + ~15 mg coffee-fruit polyphenols), single pre-exercise dose

Capsaicin / Capsicum Extract (Cayenne Pepper)

Muscular endurance in short exercise tests; no aerobic endurance gain

2-10 mg total capsaicinoids/day (from 25-100 mg capsicum extract) in weight trials; exercise studies used a single 12 mg dose before training.

Capsifen® (Bioavailable Capsaicinoids via FenuMat® — Akay Bioactives)

Endurance: longer time to exhaustion

100-200 mg/day.

Carbelac® (Whey Protein Concentrate — Carbery)

Strength gains with resistance training, from generic protein and whey trials

No dose of Carbelac itself has been tested. Whey protein powders are commonly used at

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.

DL-185® (Dileucine)

Higher muscle protein synthesis than leucine in one 10-man trial

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

EnduBerry™ Nu

Faster 5 km endurance run in one trial of a different haskap powder

The cited trial used 6 g a day of freeze-dried haskap berry powder (about 150 mg anthocyanins), but that was a different company's powder, so no dose has been established for EnduBerry Nu itself.

Gremin™ (Green Coffee + Curcumin BioFusion Complex)

Muscle soreness and recovery after damaging exercise

Per Gremin™ clinical dosing; BioFusion Technology formulation per manufacturer

NUTRALYS® Wheat Protein (Roquette)

Plant protein for muscle support

No consumer supplement dose established for this branded ingredient; generic wheat protein trials used 30 g in young adults and 60 g in older adults, while 35 g in older adults did not.

PrimaVie® (Shilajit Extract — Natreon)

Muscle strength retention after fatiguing exercise

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

Quercefit® (Quercetin Phytosome — Indena)

Run Time and Recovery in One Unblinded Athlete Registry

250 to 500 mg/day, about 100 to 200 mg quercetin, in the studies; the 1,000 mg/day senolytic figure comes from trials pairing quercetin with a prescription drug, not tested for this product.

Recoverben® (Lemon Verbena Extract — Vital Solutions)

Less loss of muscle strength after hard exercise

Around 400 mg per day, often taken before exercise.

Robuvit® (French Oak Wood Extract — Horphag Research)

Athletic endurance in amateur triathletes

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

Tart Cherry Extract

Faster post-exercise muscle strength recovery

Recovery: two 8 oz servings of tart cherry juice a day, or 30 mL of concentrate twice a day; sleep: 30 mL of concentrate twice a day. No cited study tested a capsule dose in milligrams.

Vinitrox™ (Grape and Apple Polyphenols — Nexira)

Endurance: time to exhaustion in a cycling test

Around 500 mg per day, often taken before exercise.

FitNox® (Plant Nitric Oxide Complex)

Exercise support (mechanistic)

Around 250 mg per day.

Prodiet® Colostrum (Bovine Colostrum — Ingredia)

Recovery support

Trials used 20 g/day, 25 g/day, or 3.2 g/day of colostrum powder. Ingredia's suggested minimum, about 0.4 to 0.5 g of powder a day, is far below the amounts used in those trials.

Phosphorus / Phosphate

Phosphate loading for endurance performance

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

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

Short-term muscle protein synthesis (related ingredient, 10 people)

No studied dose exists for MyoVera; no trial of it has been published. The related amylopectin and chromium complex was tested at 2 grams with 6 grams of whey protein in ten adults.

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

Faster strength recovery after downhill running (60 mg a day, 10 days)

60 mg a day for 10 days in the single published Boswellia serrata recovery pilot; the 40 mg a day joint figure comes from manufacturer material, not a published trial.

HydroPrime® (Stabilized Glycerol — NNB Nutrition)

Endurance exercise performance in the heat

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

Phosphatidylserine

Cycling time to exhaustion

100-300 mg/day for cognition, with cited trials using 300 mg/day; the exercise trials

Studied for endurance exercise performance: small trials, results vary

About 1 g/day of Cs-4 in the older-adult trial, 2 g/day in the marathon trial, 3 g/day in the cyclist trial; 1.5 g/day of Cordyceps militaris; 4 g/day of a six-mushroom blend.

Mitopure® (Urolithin A — Amazentis)

Muscle strength gain (secondary endpoint)

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

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

Higenamine (Norcoclaurine)

Exercise performance and endurance claims lack human support

Oral trials: 50-150 mg/day for 8 weeks; 75 mg/day (25 mg three times daily) for 3

PureATP (Pure Adenosine 5'-Triphosphate Disodium)

Maximal Strength: Pooled Gain From Two Small Trials, Not Reps or Power

400 mg/day ATP disodium in enteric-coated capsules, the dose used in the branded-ingredient trials. None tested an uncoated bulk powder.

Carnipure® (L-Carnitine — Lonza)

Athletic recovery and performance

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

GeniusPure® (High-Purity Alpha-GPC)

Neuromuscular performance and power output

Healthy adults: 315 mg or 630 mg as a single dose in the GeniusPure trial, or 600 mg/day for six days. Alzheimer's trials used 1,200 mg/day, a medical rather than general supplement dose.

Pomegranate Extract

Strength recovery after muscle-damaging exercise (small trials)

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

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

Caffeine's performance benefits with a lower peak: proposed, not yet tested

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

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

Epicatechin (Myostatin Inhibitor / Muscle Flavonol)

Grip and leg strength in older adults (small trials)

About 50 mg/day for 7 days in Gutierrez-Salmean 2014; Mafi 2019 gave daily oral epicatechin for 8 weeks alongside resistance training.

Nitratene® (Stabilized Beet Root Nitrate)

Exercise capacity: helps in tests to exhaustion, less clear for timed performance

No dose of Nitratene itself has been tested; research used generic nitrate at about 6 to 13 mmol per day (400 to 800 mg), or 250 mL beetroot juice. A capsule is not shown equivalent to juice.

Oxystorm® (Red Spinach Nitrate)

Nitrate for endurance & blood flow

A single 1,000 mg dose providing about 90 mg nitrate in the one Oxystorm-specific trial; generic dietary-nitrate trials used roughly 300 to 600 mg nitrate per day.

PeakO2® (Adaptogenic Mushroom Blend)

Better oxygen uptake (VO2 max) after three weeks

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

Restoridyn® (Tart Cherry Extract — Anthocyte)

Faster jump recovery in one small trial of young women

The label dose is 480 mg once or twice daily, but no cited study tested 480 mg of extract; the recovery trial used 30 ml of tart cherry concentrate twice daily.

SalidroPure™ (Pure Salidroside)

Anti-fatigue and endurance

No human trial has tested the 3 to 5 mg label dose; trials of pure salidroside used 60 mg/day or 600 mg/day.

Muscle strength and exercise performance: one uncontrolled pilot

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

Silk Amino Acids / Silk Fibroin Hydrolysate

Modest athletic stamina effect (small trial)

Cognitive: 200-600 mg/day of silk fibroin enzyme hydrolysate; the one stamina trial used far more, 500 mg per kilogram of body mass a day (about 35 g for a 70 kg athlete).

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.

Molecular Hydrogen (H2)

Exercise: less perceived effort and lactate, no endurance gain

Oral hydrogen-rich water, about 11 mg H2/day (one tablet in 250 mL, three times daily) in the 24-week metabolic syndrome trial; other cited trials used 3.5 mg/day and 7.5 mg/day.