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

← All Categories

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

Improved Exercise Performance

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

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

📈 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

3-5 g/day (no loading needed); optional loading 20 g/day x5-7 days, then 3-5 g/day.

Provon® (Whey Protein Isolate — Glanbia)

Muscle Protein Synthesis Stimulation

20-40 g whey protein isolate per serving; 20 g provides ~2.5 g leucine. Typically 1-2…

Whey Concentrate

Muscle Growth and Repair

20-40 g post-workout; 1.6-2 g/kg/day total protein for athletes; 15-30 g pre-meal for…

🔬 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

250 mg twice daily (500 mg/day); CoQ10-potentiation studies 200 mg/day.

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 run in one trial, using a different haskap powder

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

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 (172)

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

Improved Exercise Performance

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

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

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

Glucose / Dextrose

Endurance exercise fuel and delayed fatigue

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

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.

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)

Potassium and normal muscle function

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

Whey Protein Isolate

Supports muscle protein synthesis

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

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)

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

Oceanix™ (Marine Phytoplankton Recovery Booster — Lonza)

Explosive strength preservation (single manufacturer-funded trial)

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

Strength and high-intensity exercise performance

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

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

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

Wellmune (Yeast Beta-Glucan)

Athletic Recovery Support

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

Betaine / TMG (Trimethylglycine)

Athletic performance — power and strength

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

Citrulline Malate

Resistance Training Performance

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

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;

Muscle protein synthesis activation

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

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:

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.

AstaZine® (Natural Astaxanthin from Haematococcus pluvialis — BGG)

Athletic Performance and Recovery

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

Athletic endurance

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

DL-185® (Dileucine)

Superior muscle protein synthesis vs. leucine

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

Strength, Endurance, and Recovery

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

Improved Exercise Performance

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

Palatinose™ (Isomaltulose)

Sustained exercise fueling

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

Phosphorus / Phosphate

Bone mineral density and skeletal strength

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

HydroPrime® (Stabilized Glycerol)

Endurance performance and thermoregulation

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

Exercise Performance

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

Sensoril® (Ashwagandha Extract — Verdure/Natreon)

Exercise Tolerance and Recovery

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

Pre-exercise hyperhydration

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

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.

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

Branched-Chain Amino Acids (BCAAs)

Less Muscle Soreness After Exercise, in People Who Already Train

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

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

Black Ginger (Kaempferia parviflora / Krachaidum / Thai Ginseng)

Exercise capacity and physical performance

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

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

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

Exercise Performance

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

Phosphatidic Acid (Mediator®)

Muscle hypertrophy and lean mass gains

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

RipFACTOR® (Botanical Muscle Accelerator)

Strength gains reported within 14 days in two sponsor-funded trials

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

May Support High-Intensity Performance

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

Terminalia Arjuna (Oxyjun®)

Cardiorespiratory endurance improvement

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

Testofen® (Fenugreek for Male Vitality)

Resistance Training Strength and Body Composition

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

Muscle strength and endurance preservation

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

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 +

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.

CherryPure® (Montmorency Tart Cherry — Shoreline Fruit)

Exercise recovery

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

Epicatechin (Myostatin Inhibitor / Muscle Flavonol)

Muscle protein synthesis and grip strength

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

Gynostemma pentaphyllum (Jiaogulan / Southern Ginseng)

Blood sugar: studied in people with type 2 diabetes

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

Athletic recovery and reduced muscle damage

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

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

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

Nitrosigine® (Arginine Silicate)

Recovery and muscle damage reduction

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

Phosphatidylserine

Exercise-induced cortisol attenuation

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

PrimaVie® (Shilajit Extract — Natreon)

Muscle strength preservation during training

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

Pycnogenol® (French Maritime Pine Bark)

Athletic performance and recovery

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

ZMA® (Zinc Magnesium Aspartate — Lonza)

Athletic Recovery and Muscle Strength

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

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

Exercise recovery acceleration

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

Nitratene® (Stabilized Beet Root Nitrate)

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

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

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

Exercise performance

Commonly 100 to 200 mg of caffeine per serving.

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;

goCOCOA® (Cocoa Flavanol Extract)

Exercise performance (mechanism only, not tested in the cited studies)

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

Gremin™ (Green Coffee + Curcumin BioFusion Complex)

Muscle recovery and DOMS reduction

Per Gremin™ clinical dosing; BioFusion Technology formulation per manufacturer

Physical endurance

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

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

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

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

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

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

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

CordycepsPrime™ (Fermented Cordyceps sinensis Mycelium Extract)

Recovery: one 14-person study of muscle repair markers

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

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 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

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;

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

Higher short-term muscle protein synthesis when leucine is added to a small protein dose

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

Endurance: a 20% gain reported in one 12-person single-dose study of purified Rg1

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

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

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

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;

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)

Body composition with exercise

About 15 grams per day, combined with resistance training.

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

Carbelac® (Whey Protein Concentrate — Carbery)

Recovery: not tested on this page

Commonly 20 to 40 g of whey protein per serving.

CarnoLife® (L-Carnitine L-Tartrate)

Exercise recovery

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

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

LJ100® (Tongkat Ali — HP Ingredients)

No strength or exercise-capacity evidence is cited

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

Magnesium Aspartate

Muscle function and recovery

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

NUTRALYS® Wheat Protein (Roquette)

Plant protein for muscle support

Per Roquette NUTRALYS Wheat / VITEN product specification

Acute Cognitive Performance

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

Quercefit® (Quercetin Phytosome — Indena)

Run Time and Recovery in One Unblinded Athlete Registry

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

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

Stadice® (Joint Health Complex)

Active recovery and exercise-induced joint stress

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

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

AminoZorb® (Buffered Branched-Chain Amino Acids)

Commonly 5 to 10 grams of BCAAs per day.

FitNox® (Plant Nitric Oxide Complex)

Exercise support (mechanistic)

Around 250 mg per day.

HydroCurc® (Highly Bioavailable Curcumin)

Exercise Recovery: Not Measured Here

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

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;

Molecular Hydrogen (H2)

Exercise: less perceived effort and lactate, no endurance gain

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

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.

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

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

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

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.

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

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

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

Muscle strength and exercise recovery

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

Mitopure® (Urolithin A — Amazentis)

Muscle strength preservation

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

Traditional use for energy and stamina

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

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

PureATP (Pure Adenosine 5'-Triphosphate Disodium)

Blood Flow: Rat Data and an Uncontrolled Pilot

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

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

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

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

Sexual Function: Studied Mostly in People With a Diagnosed Problem

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

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

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

SalidroPure™ (Pure Salidroside)

Anti-fatigue and endurance

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

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

Yohimbe / Yohimbine (Pausinystalia yohimbe)

Body fat: one small 21 day trial in athletes

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

Eurycomanone (Tongkat Ali Quassinoid)

Muscle and exercise performance: not shown

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

Building Block for Muscle Protein (Adequacy, Not Extra)

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

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®.

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

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

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

FORTIGEL® Bioactive Collagen Peptides

Supports activity-related knee comfort

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

Metabolaid® (Hibiscus + Lemon Verbena)

AMPK activation and fat oxidation

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

Mycoprotein (Quorn)

Protein for muscle support

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

Oxystorm® (Red Spinach Nitrate)

Nitrate for endurance & blood flow

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

Pomegranate Extract

Blood flow & exercise recovery

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

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

Gradual caffeine release intended to smooth the spike and 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

AstraGin® (Astragalus and Notoginseng Saponin Extract)

Amino acid and protein absorption enhancement

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

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

EnduBerry™ Nu

Faster 5 km run in one trial, using a different haskap powder

Anthocyanin-rich serving before exercise

MitoBurn® (L-BAIBA)

White-to-brown fat conversion

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

S7® (plant-based nitric oxide booster — FutureCeuticals)

Supports the body's own nitric oxide production

25–50 mg once daily (50 mg used in the main RCT and the 230% NO pilot)

TendoGuard® (Tendon Collagen Complex)

Tendon and ligament structural support

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

Aspartic Acid / D-Aspartic Acid (DAA)

Sperm Quality (Not Measured in Any Cited Study)

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

Cococin® (Freeze-Dried Coconut Water — Sabinsa)

Isotonic electrolytes for sport & hydration

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

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

NUTRALYS® Fava Bean Protein (Roquette)

Plant protein for muscle support

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