Muscle Size & Strength

    Written by:
    Mike Murray

    Fact-checked

    by:

    Natalka Roshak, Bill Willis
    Last Updated: August 3, 2023

    This page on muscle size and strength covers strategies to maximize muscle gain and strength gain. There is notable overlap in nutrition and supplementation strategies to facilitate these two goals, but there is some divergence in the best type of exercise. A larger muscle tends to be a stronger muscle.

    145 references on this page
    19,931 participants in 153 trials and 24 meta-analyses

    Overview

    Examine Database: Muscle Size & Strength

    Creatine
    L-Carnitine
    Citrulline
    Whey Protein
    HMB
    Caffeine
    Betaine
    Chromium
    Ashwagandha
    DHEA
    Panax Ginseng (Korean Ginseng)
    Sodium Bicarbonate
    16:8 Intermittent Fasting
    Arginine
    Beta-Alanine
    Collagen
    Fish Oil
    Soy Protein
    Tongkat Ali
    Tribulus Terrestris
    Vitamin D
    Alpha-GPC
    Anatabine
    Arachidonic Acid
    Bitter orange
    Blueberry
    Boron
    Calcium
    Cannabis
    Conjugated Linoleic Acid
    D-Aspartic Acid
    D-Ribose
    Dietary Protein
    Ecdysteroids
    Ephedrine
    Fenugreek
    Gamma Oryzanol
    Glutamine
    Iron
    Ketogenic Diet
    L-Tyrosine
    Leucic Acid
    Leucine
    Magnesium
    Nicotinamide Mononucleotide
    Nicotinamide Riboside
    Nitrate
    OMAD And 20:4 Intermittent Fasting
    Resistance Training
    Spirulina
    Terminalia Arjuna
    Ursolic Acid
    Velvet Antler

    Research FeedRead all studies

    Frequently asked questions

    Update History

    Examine Database References

    1. Serum Albumin - Ziegenfuss TN, Kedia AW, Sandrock JE, Raub BJ, Kerksick CM, Lopez HLEffects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR TrialNutrients.(2018 Nov 20)
    2. Muscle Mass - Raut AA, Rege NN, Tadvi FM, Solanki PV, Kene KR, Shirolkar SG, Pandey SN, Vaidya RA, Vaidya ABExploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteersJ Ayurveda Integr Med.(2012 Jul)
    3. Body Fat - Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya SExamining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trialJ Int Soc Sports Nutr.(2015 Nov 25)
    4. Power Output - Sandhu JS, Shah B, Shenoy S, Chauhan S, Lavekar GS, Padhi MMEffects of Withania somnifera (Ashwagandha) and Terminalia arjuna (Arjuna) on physical performance and cardiorespiratory endurance in healthy young adultsInt J Ayurveda Res.(2010 Jul)
    5. Serum Albumin - Paul Hwang, Flor E Morales Marroquín, Josh Gann, Tom Andre, Sarah McKinley-Barnard, Caelin Kim, Masahiko Morita, Darryn S WilloughbyEight weeks of resistance training in conjunction with glutathione and L-Citrulline supplementation increases lean mass and has no adverse effects on blood clinical safety markers in resistance-trained malesJ Int Soc Sports Nutr.(2018 Jun 27)
    6. Muscle Soreness - Pérez-Guisado J, Jakeman PMCitrulline malate enhances athletic anaerobic performance and relieves muscle sorenessJ Strength Cond Res.(2010 May)
    7. Muscle Soreness - Andrew J Chappell, Daniel M Allwood, Trevor N SimperCitrulline Malate Fails to Improve German Volume Training Performance in Healthy Young Men and WomenJ Diet Suppl.(2020)
    8. Urea - Eric T Trexler, Dale S Keith, Todd A Schwartz, Eric D Ryan, Lee Stoner, Adam M Persky, Abbie E Smith-RyanEffects of Citrulline Malate and Beetroot Juice Supplementation on Blood Flow, Energy Metabolism, and Performance During Maximum Effort Leg Extension ExerciseJ Strength Cond Res.(2019 Sep)
    9. Power Output - Eric T Trexler, Adam M Persky, Eric D Ryan, Todd A Schwartz, Lee Stoner, Abbie E Smith-RyanAcute Effects of Citrulline Supplementation on High-Intensity Strength and Power Performance: A Systematic Review and Meta-AnalysisSports Med.(2019 May)
    10. Power Output - Glenn JM, Gray M, Jensen A, Stone MS, Vincenzo JLAcute citrulline-malate supplementation improves maximal strength and anaerobic power in female, masters athletes tennis playersEur J Sport Sci.(2016 Nov)
    11. Power Output - Adam M Gonzalez, Robert W Spitz, Jamie J Ghigiarelli, Katie M Sell, Gerald T MangineAcute Effect of Citrulline Malate Supplementation on Upper-Body Resistance Exercise Performance in Recreationally Resistance-Trained MenJ Strength Cond Res.(2018 Nov)
    12. Muscular Endurance - Benjamin Wax, Andreas N Kavazis, Kevin Weldon, Joseph SperlakEffects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise in advanced weightliftersJ Strength Cond Res.(2015 Mar)
    13. Muscular Endurance - Glenn JM, Gray M, Wethington LN, Stone MS, Stewart RW Jr, Moyen NEAcute citrulline malate supplementation improves upper- and lower-body submaximal weightlifting exercise performance in resistance-trained femalesEur J Nutr.(2017 Mar)
    14. Muscular Endurance - Benjamin Wax, Andreas N Kavazis, William LuckettEffects of Supplemental Citrulline-Malate Ingestion on Blood Lactate, Cardiovascular Dynamics, and Resistance Exercise Performance in Trained MalesJ Diet Suppl.(2016)
    15. Blood Lactate (Exercise) - Fatih Kiyici, Hüseyin Eroğlu, N Fazil Kishali, Guleda BurmaogluThe Effect of Citrulline/Malate on Blood Lactate Levels in Intensive ExerciseBiochem Genet.(2017 Dec)
    16. Muscle Oxygenation - Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJCitrulline/malate promotes aerobic energy production in human exercising muscleBr J Sports Med.(2002 Aug)
    17. Serum Albumin - Urbain P, Strom L, Morawski L, Wehrle A, Deibert P, Bertz HImpact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adultsNutr Metab (Lond).(2017 Feb 20)
    18. Muscle Soreness - Kenji Doma, Akhilesh Kumar Ramachandran, Daniel Boullosa, Jonathan ConnorThe Paradoxical Effect of Creatine Monohydrate on Muscle Damage Markers: A Systematic Review and Meta-AnalysisSports Med.(2022 Feb 26)
    19. Muscle Soreness - Bethany Northeast, Tom CliffordThe Effect of Creatine Supplementation on Markers of Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis of Human Intervention TrialsInt J Sport Nutr Exerc Metab.(2021 Feb 24)
    20. Muscle Mass - Chilibeck PD, Stride D, Farthing JP, Burke DGEffect of creatine ingestion after exercise on muscle thickness in males and femalesMed Sci Sports Exerc.(2004 Oct)
    21. Muscle Mass - Candow DG, Chilibeck PD, Burke DG, Mueller KD, Lewis JDEffect of different frequencies of creatine supplementation on muscle size and strength in young adultsJ Strength Cond Res.(2011 Jul)
    22. Muscle Mass - Saremi A, Gharakhanloo R, Sharghi S, Gharaati MR, Larijani B, Omidfar KEffects of oral creatine and resistance training on serum myostatin and GASP-1Mol Cell Endocrinol.(2010 Apr 12)
    23. Muscle Mass - Arciero PJ, Hannibal NS 3rd, Nindl BC, Gentile CL, Hamed J, Vukovich MDComparison of creatine ingestion and resistance training on energy expenditure and limb blood flowMetabolism.(2001 Dec)
    24. Muscle Mass - Branch JDEffect of creatine supplementation on body composition and performance: a meta-analysisInt J Sport Nutr Exerc Metab.(2003 Jun)
    25. Muscle Mass - Kilduff LP, Pitsiladis YP, Tasker L, Attwood J, Hyslop P, Dailly A, Dickson I, Grant SEffects of creatine on body composition and strength gains after 4 weeks of resistance training in previously nonresistance-trained humansInt J Sport Nutr Exerc Metab.(2003 Dec)
    26. Muscle Mass - Antonio J, Ciccone VThe effects of pre versus post workout supplementation of creatine monohydrate on body composition and strengthJ Int Soc Sports Nutr.(2013 Aug 6)
    27. Muscle Mass - Del Favero S, Roschel H, Artioli G, Ugrinowitsch C, Tricoli V, Costa A, Barroso R, Negrelli AL, Otaduy MC, da Costa Leite C, Lancha-Junior AH, Gualano BCreatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performanceAmino Acids.(2011 Jul 9)
    28. Muscle Mass - Philip D Chilibeck, Mojtaba Kaviani, Darren G Candow, Gordon A ZelloEffect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysisOpen Access J Sports Med.(2017 Nov 2)
    29. Muscle Mass - Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout JEffect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletesInt J Sport Nutr Exerc Metab.(2006 Aug)
    30. Muscle Mass - Forbes SC, Candow DG, Ostojic SM, Roberts MD, Chilibeck PDMeta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults.Nutrients.(2021-Jun-02)
    31. Muscle Mass - Desai I, Wewege MA, Jones MD, Clifford BK, Pandit A, Kaakoush NO, Simar D, Hagstrom ADThe Effect of Creatine Supplementation on Resistance Training-Based Changes to Body Composition: A Systematic Review and Meta-analysis.J Strength Cond Res.(2024 Jul 23)
    32. Weight - Eckerson JM, Bull AA, Moore GAEffect of thirty days of creatine supplementation with phosphate salts on anaerobic working capacity and body weight in menJ Strength Cond Res.(2008 May)
    33. Weight - Kutz MR, Gunter MJCreatine monohydrate supplementation on body weight and percent body fatJ Strength Cond Res.(2003 Nov)
    34. Weight - Eckerson JM, Stout JR, Moore GA, Stone NJ, Iwan KA, Gebauer AN, Ginsberg REffect of creatine phosphate supplementation on anaerobic working capacity and body weight after two and six days of loading in men and womenJ Strength Cond Res.(2005 Nov)
    35. Aerobic Exercise Metrics - Netreba I, Shenkman BS, Popov DV, Tarasova OS, Vdovina AB, Khotchenkov VP, Stekhanova TN, Vinogradova OLCreatine as a metabolic controller of skeletal muscles structure and function in strength exercises in humansRoss Fiziol Zh Im I M Sechenova.(2006 Jan)
    36. Power Output - Law YL, Ong WS, GillianYap TL, Lim SC, Von Chia EEffects of two and five days of creatine loading on muscular strength and anaerobic power in trained athletesJ Strength Cond Res.(2009 May)
    37. Power Output - Volek JS, Ratamess NA, Rubin MR, Gómez AL, French DN, McGuigan MM, Scheett TP, Sharman MJ, Häkkinen K, Kraemer WJThe effects of creatine supplementation on muscular performance and body composition responses to short-term resistance training overreachingEur J Appl Physiol.(2004 May)
    38. Power Output - Spillane M, Schoch R, Cooke M, Harvey T, Greenwood M, Kreider R, Willoughby DSThe 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.(2009 Feb 19)
    39. Power Output - Trent J Herda, Travis W Beck, Eric D Ryan, Abbie E Smith, Ashley A Walter, Michael J Hartman, Jeffrey R Stout, Joel T CramerEffects of creatine monohydrate and polyethylene glycosylated creatine supplementation on muscular strength, endurance, and power outputJ Strength Cond Res.(2009 May)
    40. Power Output - Kerksick CM, Wilborn CD, Campbell WI, Harvey TM, Marcello BM, Roberts MD, Parker AG, Byars AG, Greenwood LD, Almada AL, Kreider RB, Greenwood MThe effects of creatine monohydrate supplementation with and without D-pinitol on resistance training adaptationsJ Strength Cond Res.(2009 Dec)
    41. Power Output - Jonathan P Little, Scott C Forbes, Darren G Candow, Stephen M Cornish, Philip D ChilibeckCreatine, arginine alpha-ketoglutarate, amino acids, and medium-chain triglycerides and endurance and performanceInt J Sport Nutr Exerc Metab.(2008 Oct)
    42. Power Output - Rawson ES, Volek JSEffects of creatine supplementation and resistance training on muscle strength and weightlifting performanceJ Strength Cond Res.(2003 Nov)
    43. Power Output - Ferguson TB, Syrotuik DGEffects of creatine monohydrate supplementation on body composition and strength indices in experienced resistance trained womenJ Strength Cond Res.(2006 Nov)
    44. Power Output - Selsby JT, DiSilvestro RA, Devor STMg2+-creatine chelate and a low-dose creatine supplementation regimen improve exercise performanceJ Strength Cond Res.(2004 May)
    45. Power Output - Bemben MG, Witten MS, Carter JM, Eliot KA, Knehans AW, Bemben DAThe effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middle-aged and older menJ Nutr Health Aging.(2010 Feb)
    46. Power Output - Bazzucchi I, Felici F, Sacchetti MEffect of short-term creatine supplementation on neuromuscular functionMed Sci Sports Exerc.(2009 Oct)
    47. Power Output - Burke DG, Chilibeck PD, Parise G, Candow DG, Mahoney D, Tarnopolsky MEffect of creatine and weight training on muscle creatine and performance in vegetariansMed Sci Sports Exerc.(2003 Nov)
    48. Power Output - Kendall KL, Smith AE, Graef JL, Fukuda DH, Moon JR, Beck TW, Cramer JT, Stout JREffects of four weeks of high-intensity interval training and creatine supplementation on critical power and anaerobic working capacity in college-aged menJ Strength Cond Res.(2009 Sep)
    49. Power Output - Cramer JT, Stout JR, Culbertson JY, Egan ADEffects of creatine supplementation and three days of resistance training on muscle strength, power output, and neuromuscular functionJ Strength Cond Res.(2007 Aug)
    50. Power Output - Carter JM, Bemben DA, Knehans AW, Bemben MG, Witten MSDoes nutritional supplementation influence adaptability of muscle to resistance training in men aged 48 to 72 yearsJ Geriatr Phys Ther.(2005)
    51. Power Output - Camic CL, Hendrix CR, Housh TJ, Zuniga JM, Mielke M, Johnson GO, Schmidt RJ, Housh DJThe effects of polyethylene glycosylated creatine supplementation on muscular strength and powerJ Strength Cond Res.(2010 Dec)
    52. Muscle Damage - Cooke MB, Rybalka E, Williams AD, Cribb PJ, Hayes ACreatine supplementation enhances muscle force recovery after eccentrically-induced muscle damage in healthy individualsJ Int Soc Sports Nutr.(2009 Jun 2)
    53. Muscular Endurance - Armentano MJ, Brenner AK, Hedman TL, Solomon ZT, Chavez J, Kemper GB, Salzberg D, Battafarano DF, Christie DSThe effect and safety of short-term creatine supplementation on performance of push-upsMil Med.(2007 Mar)
    54. Muscular Endurance - McConell GK, Shinewell J, Stephens TJ, Stathis CG, Canny BJ, Snow RJCreatine supplementation reduces muscle inosine monophosphate during endurance exercise in humansMed Sci Sports Exerc.(2005 Dec)
    55. Growth Hormone - Schedel JM, Tanaka H, Kiyonaga A, Shindo M, Schutz YAcute creatine loading enhances human growth hormone secretionJ Sports Med Phys Fitness.(2000 Dec)
    56. Anaerobic Capacity - Kinugasa R, Akima H, Ota A, Ohta A, Sugiura K, Kuno SYShort-term creatine supplementation does not improve muscle activation or sprint performance in humansEur J Appl Physiol.(2004 Mar)
    57. IGF-1 - Louise Deldicque, Magali Louis, Daniel Theisen, Henri Nielens, Mischaël Dehoux, Jean-Paul Thissen, Michael J Rennie, Marc FrancauxIncreased IGF mRNA in human skeletal muscle after creatine supplementationMed Sci Sports Exerc.(2005 May)
    58. IGF-1 - Burke DG, Candow DG, Chilibeck PD, MacNeil LG, Roy BD, Tarnopolsky MA, Ziegenfuss TEffect of creatine supplementation and resistance-exercise training on muscle insulin-like growth factor in young adultsInt J Sport Nutr Exerc Metab.(2008 Aug)
    59. Muscle Creatine Content - Nelson AG, Arnall DA, Kokkonen J, Day R, Evans JMuscle glycogen supercompensation is enhanced by prior creatine supplementationMed Sci Sports Exerc.(2001 Jul)
    60. Muscle Creatine Content - Jeffrey J Brault, Theodore F Towse, Jill M Slade, Ronald A MeyerParallel increases in phosphocreatine and total creatine in human vastus lateralis muscle during creatine supplementationInt J Sport Nutr Exerc Metab.(2007 Dec)
    61. Muscle Creatine Content - Watt KK, Garnham AP, Snow RJSkeletal muscle total creatine content and creatine transporter gene expression in vegetarians prior to and following creatine supplementationInt J Sport Nutr Exerc Metab.(2004 Oct)
    62. Strength - Wang Z, Qiu B, Li R, Han Y, Petersen C, Liu S, Zhang Y, Liu C, Candow DG, Del Coso JEffects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis.Nutrients.(2024 Oct 28)
    63. Skeletal Muscle Atrophy - Johnston AP, Burke DG, MacNeil LG, Candow DGEffect of creatine supplementation during cast-induced immobilization on the preservation of muscle mass, strength, and enduranceJ Strength Cond Res.(2009 Jan)
    64. Hydration (Total Body Water) - Nicholas Sculthorpe, Fergal Grace, Peter Jones, Iain FletcherThe effect of short-term creatine loading on active range of movementAppl Physiol Nutr Metab.(2010 Aug)
    65. Fatigue Resistance - Stout JR, Cramer JT, Mielke M, O'Kroy J, Torok DJ, Zoeller RFEffects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue thresholdJ Strength Cond Res.(2006 Nov)
    66. Fatigue Resistance - Eric S Rawson, Michael J Stec, Sara J Frederickson, Mary P MilesLow-dose creatine supplementation enhances fatigue resistance in the absence of weight gainNutrition.(2011 Apr)
    67. Fatigue Resistance - Stout JR, Sue Graves B, Cramer JT, Goldstein ER, Costa PB, Smith AE, Walter AAEffects of creatine supplementation on the onset of neuromuscular fatigue threshold and muscle strength in elderly men and women (64 - 86 years)J Nutr Health Aging.(2007 Nov-Dec)
    68. Satellite Cell Recruitment - Olsen S, Aagaard P, Kadi F, Tufekovic G, Verney J, Olesen JL, Suetta C, Kjaer MCreatine supplementation augments the increase in satellite cell and myonuclei number in human skeletal muscle induced by strength trainingJ Physiol.(2006 Jun 1)
    69. Upper Body Strength - Dos Santos EEP, de Araújo RC, Candow DG, Forbes SC, Guijo JA, de Almeida Santana CC, Prado WLD, Botero JPEfficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis.Nutrients.(2021-Oct-24)
    70. Muscle Soreness - Ho JY, Kraemer WJ, Volek JS, Fragala MS, Thomas GA, Dunn-Lewis C, Coday M, Häkkinen K, Maresh CMl-Carnitine l-tartrate supplementation favorably affects biochemical markers of recovery from physical exertion in middle-aged men and womenMetabolism.(2010 Aug)
    71. Muscle Soreness - M A Giamberardino, L Dragani, R Valente, F Di Lisa, R Saggini, L VecchietEffects of prolonged L-carnitine administration on delayed muscle pain and CK release after eccentric effortInt J Sports Med.(1996 Jul)
    72. Muscle Mass - Majid S Koozehchian, Amin Daneshfar, Ebrahim Fallah, Hamid Agha-Alinejad, Mohammad Samadi, Mojtaba Kaviani, Maryam Kaveh B, Y Peter Jung, Mozhgan Hassanzadeh Sablouei, Najmeh Moradi, Conrad P Earnest, T Jeff Chandler, Richard B KreiderEffects of nine weeks L-Carnitine supplementation on exercise performance, anaerobic power, and exercise-induced oxidative stress in resistance-trained malesJ Exerc Nutrition Biochem.(2018 Dec 31)
    73. Muscle Mass - Pistone G, Marino A, Leotta C, Dell'Arte S, Finocchiaro G, Malaguarnera MLevocarnitine administration in elderly subjects with rapid muscle fatigue: effect on body composition, lipid profile and fatigueDrugs Aging.(2003)
    74. Muscle Mass - Angelika K Sawicka, Dace Hartmane, Patrycja Lipinska, Ewa Wojtowicz, Wieslawa Lysiak-Szydlowska, Robert A Olekl-Carnitine Supplementation in Older Women. A Pilot Study on Aging Skeletal Muscle Mass and FunctionNutrients.(2018 Feb 23)
    75. Power Output - Jacobs PL, Goldstein ER, Blackburn W, Orem I, Hughes JJGlycine propionyl-L-carnitine produces enhanced anaerobic work capacity with reduced lactate accumulation in resistance trained malesJ Int Soc Sports Nutr.(2009 Apr 2)
    76. Exercise-Induced Oxidation - Bloomer RJ, Smith WAOxidative stress in response to aerobic and anaerobic power testing: influence of exercise training and carnitine supplementationRes Sports Med.(2009 Jan-Mar)
    77. Exercise-Induced Oxidation - Spiering BA, Kraemer WJ, Hatfield DL, Vingren JL, Fragala MS, Ho JY, Thomas GA, Häkkinen K, Volek JSEffects of L-carnitine L-tartrate supplementation on muscle oxygenation responses to resistance exerciseJ Strength Cond Res.(2008 Jul)
    78. Oxidative Stress Biomarkers - Bloomer RJ, Farney TM, Trepanowski JF, McCarthy CG, Canale RE, Schilling BKComparison of pre-workout nitric oxide stimulating dietary supplements on skeletal muscle oxygen saturation, blood nitrate/nitrite, lipid peroxidation, and upper body exercise performance in resistance trained menJ Int Soc Sports Nutr.(2010 May 6)
    79. Muscle Damage - Kraemer WJ, Volek JS, French DN, Rubin MR, Sharman MJ, Gómez AL, Ratamess NA, Newton RU, Jemiolo B, Craig BW, Häkkinen KThe effects of L-carnitine L-tartrate supplementation on hormonal responses to resistance exercise and recoveryJ Strength Cond Res.(2003 Aug)
    80. Androgen Receptor Density - Kraemer WJ, Spiering BA, Volek JS, Ratamess NA, Sharman MJ, Rubin MR, French DN, Silvestre R, Hatfield DL, Van Heest JL, Vingren JL, Judelson DA, Deschenes MR, Maresh CMAndrogenic responses to resistance exercise: effects of feeding and L-carnitineMed Sci Sports Exerc.(2006 Jul)
    81. Anaerobic Capacity - Wall BT, Stephens FB, Constantin-Teodosiu D, Marimuthu K, Macdonald IA, Greenhaff PLChronic oral ingestion of L-carnitine and carbohydrate increases muscle carnitine content and alters muscle fuel metabolism during exercise in humansJ Physiol.(2011 Feb 15)
    82. Blood Lactate (Exercise) - E P Brass, C L Hoppel, W R HiattEffect of intravenous L-carnitine on carnitine homeostasis and fuel metabolism during exercise in humansClin Pharmacol Ther.(1994 Jun)
    83. Heart Rate - Decombaz J, Deriaz O, Acheson K, Gmuender B, Jequier EEffect of L-carnitine on submaximal exercise metabolism after depletion of muscle glycogenMed Sci Sports Exerc.(1993 Jun)
    84. Muscle Soreness - Hoffman JR, Cooper J, Wendell M, Im J, Kang JEffects of beta-hydroxy beta-methylbutyrate on power performance and indices of muscle damage and stress during high-intensity trainingJ Strength Cond Res.(2004 Nov)
    85. Muscle Mass - Thomson JS, Watson PE, Rowlands DSEffects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained menJ Strength Cond Res.(2009 May)
    86. Muscle Mass - Slater G, Jenkins D, Logan P, Lee H, Vukovich M, Rathmacher JA, Hahn AGBeta-hydroxy-beta-methylbutyrate (HMB) supplementation does not affect changes in strength or body composition during resistance training in trained menInt J Sport Nutr Exerc Metab.(2001 Sep)
    87. Muscle Mass - Gallagher PM, Carrithers JA, Godard MP, Schulze KE, Trappe SWBeta-hydroxy-beta-methylbutyrate ingestion, Part I: effects on strength and fat free massMed Sci Sports Exerc.(2000 Dec)
    88. Muscle Mass - Kreider RB, Ferreira M, Wilson M, Almada ALEffects of calcium beta-hydroxy-beta-methylbutyrate (HMB) supplementation during resistance-training on markers of catabolism, body composition and strengthInt J Sports Med.(1999 Nov)
    89. Muscle Mass - Richard B. Kreider, Maria Pontes Ferreira, Michael Greenwood, M. Wilson, Pamela Grindstaff, Steven Plisk, Jeff Reinardy, Edward Cantler, and Anthony L. AmaldaEffects of Calcium β-HMB Supplementation During Training on Markers of Catabolism, Body Composition, Strength and Sprint PerformanceJournal of Exercise Physiology.()
    90. Body Fat - Holland BM, Roberts BM, Krieger JW, Schoenfeld BJDoes HMB Enhance Body Composition in Athletes? A Systematic Review and Meta-analysis.J Strength Cond Res.(2022-Feb-01)
    91. Muscle Damage - Rahimi MH, Mohammadi H, Eshaghi H, Askari G, Miraghajani MThe Effects of Beta-Hydroxy-Beta-Methylbutyrate Supplementation on Recovery Following Exercise-Induced Muscle Damage: A Systematic Review and Meta-Analysis.J Am Coll Nutr.(2018)
    92. Muscle Soreness - Aggelos Pappas, Athanasios Tsiokanos, Ioannis G Fatouros, Athanasios Poulios, Dimitris Kouretas, Nikos Goutzourelas, Giannis Giakas, Athanasios Z JamurtasThe Effects of Spirulina Supplementation on Redox Status and Performance Following a Muscle Damaging ProtocolInt J Mol Sci.(2021 Mar 30)
    93. Muscle Soreness - Hoffman JR, Ratamess NA, Kang J, Rashti SL, Faigenbaum ADEffect of betaine supplementation on power performance and fatigueJ Int Soc Sports Nutr.(2009 Feb 27)
    94. Power Output - Hoffman JR, Ratamess NA, Kang J, Gonzalez AM, Beller NA, Craig SAEffect of 15 days of betaine ingestion on concentric and eccentric force outputs during isokinetic exerciseJ Strength Cond Res.(2011 Aug)
    95. Power Output - Trepanowski JF, Farney TM, McCarthy CG, Schilling BK, Craig SA, Bloomer RJThe effects of chronic betaine supplementation on exercise performance, skeletal muscle oxygen saturation and associated biochemical parameters in resistance trained menJ Strength Cond Res.(2011 Dec)
    96. Growth Hormone - Apicella JM, Lee EC, Bailey BL, Saenz C, Anderson JM, Craig SA, Kraemer WJ, Volek JS, Maresh CMBetaine supplementation enhances anabolic endocrine and Akt signaling in response to acute bouts of exerciseEur J Appl Physiol.(2013 Mar)
    97. Muscle Soreness - McLeay Y, Barnes MJ, Mundel T, Hurst SM, Hurst RD, Stannard SREffect of New Zealand blueberry consumption on recovery from eccentric exercise-induced muscle damageJ Int Soc Sports Nutr.(2012 Jul 11)
    98. Muscle Soreness - Jenkins ND, Housh TJ, Johnson GO, Traylor DA, Bergstrom HC, Cochrane KC, Lewis RW Jr, Schmidt RJ, Cramer JTThe effects of anatabine on non-invasive indicators of muscle damage: a randomized, double-blind, placebo-controlled, crossover studyJ Int Soc Sports Nutr.(2013 Jul 22)
    99. Muscle Soreness - Gislaine Cristina-Souza, Ana C Santos-Mariano, Adriano E Lima-Silva, Poliana L Costa, Pablo R Domingos, Sandro F Silva, Wilson C Abreu, Fernando R De-Oliveira, Raul OsieckiPanax ginseng Supplementation Increases Muscle Recruitment, Attenuates Perceived Effort, and Accelerates Muscle Force Recovery After an Eccentric-Based Exercise in AthletesJ Strength Cond Res.(2020 Apr 29)
    100. Body Fat - Pipat, Cherdungsi., Kanyarat, RungroengEffects of Standardized Ginseng Extract and Exercise Training on Aerobic and Anaerobic Exercise Capacities in HumansJournal of Ginseng Research.()
    101. Body Fat - Angelheart J.M. RattuThe effect of ginseng supplementation on strength development in response to resistance exercise trainingMedical Journal of Indonesia.()
    102. Testosterone - E. Azizi, F. MoradiThe effect of ginseng supplementation on anabolic index, muscle strength, body composition, and testosterone and cortisol response to acute resistance exercise in male bodybuildersDepartment of Physical Education and Sport Sciences.()
    103. Muscle Soreness - Antti A Mero, Tuomo Ojala, Juha J Hulmi, Risto Puurtinen, Tuomo AM Karila, and Timo SeppäläEffects of alfa-hydroxy-isocaproic acid on body composition, DOMS and performance in athletesJISSN.()
    104. Muscle Soreness - Cao W, Qiu J, Cai T, Yi L, Benardot D, Zou MEffect of D-ribose supplementation on delayed onset muscle soreness induced by plyometric exercise in college students.J Int Soc Sports Nutr.(2020-Aug-10)
    105. Muscle Soreness - Bischof K, Moitzi AM, Stafilidis S, König DImpact of Collagen Peptide Supplementation in Combination with Long-Term Physical Training on Strength, Musculotendinous Remodeling, Functional Recovery, and Body Composition in Healthy Adults: A Systematic Review with Meta-analysis.Sports Med.(2024 Jul 26)
    106. Muscle protein synthesis (MPS) - Kirmse M, Lottmann TM, Volk NR, de Marées M, Holwerda AM, van Loon LJC, Platen PCollagen Peptide Supplementation during Training Does Not Further Increase Connective Tissue Protein Synthesis Rates.Med Sci Sports Exerc.(2024 Aug 1)
    107. Muscle Mass - Campbell WW, Joseph LJ, Anderson RA, Davey SL, Hinton J, Evans WJEffects of resistive training and chromium picolinate on body composition and skeletal muscle size in older womenInt J Sport Nutr Exerc Metab.(2002 Jun)
    108. Muscle Mass - Livolsi JM, Adams GM, Laguna PLThe effect of chromium picolinate on muscular strength and body composition in women athletesJ Strength Cond Res.(2001 May)
    109. Muscle Mass - Walker LS, Bemben MG, Bemben DA, Knehans AWChromium picolinate effects on body composition and muscular performance in wrestlersMed Sci Sports Exerc.(1998 Dec)
    110. Muscle Mass - Hallmark MA, Reynolds TH, DeSouza CA, Dotson CO, Anderson RA, Rogers MAEffects of chromium and resistive training on muscle strength and body compositionMed Sci Sports Exerc.(1996 Jan)
    111. Muscle Mass - Joseph LJ, Farrell PA, Davey SL, Evans WJ, Campbell WWEffect of resistance training with or without chromium picolinate supplementation on glucose metabolism in older men and womenMetabolism.(1999 May)
    112. Muscle Mass - Green NR, Ferrando AAPlasma boron and the effects of boron supplementation in malesEnviron Health Perspect.(1994 Nov)
    113. Muscle Mass - Ispoglou T, King RF, Polman RC, Zanker CDaily L-leucine supplementation in novice trainees during a 12-week weight training programInt J Sports Physiol Perform.(2011 Mar)
    114. Muscle Mass - Ostojic SM, Calleja J, Jourkesh MEffects of short-term dehydroepiandrosterone supplementation on body composition in young athletesChin J Physiol.(2010 Feb 28)
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    118. Muscle Mass - Grant M Tinsley, M Lane Moore, Austin J Graybeal, Antonio Paoli, Youngdeok Kim, Joaquin U Gonzales, John R Harry, Trisha A VanDusseldorp, Devin N Kennedy, Megan R CruzTime-restricted feeding plus resistance training in active females: a randomized trialAm J Clin Nutr.(2019 Sep 1)
    119. Muscle Mass - Tatiana Moro, Grant Tinsley, Antonino Bianco, Giuseppe Marcolin, Quirico Francesco Pacelli, Giuseppe Battaglia, Antonio Palma, Paulo Gentil, Marco Neri, Antonio PaoliEffects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained malesJ Transl Med.(2016 Oct 13)
    120. Muscle Mass - Matthew T Stratton, Grant M Tinsley, Michaela G Alesi, Garrett M Hester, Alex A Olmos, Paul R Serafini, Andrew S Modjeski, Gerald T Mangine, Kelsey King, Shelby N Savage, Austin T Webb, Trisha A VanDusseldorpFour Weeks of Time-Restricted Feeding Combined with Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood BiomarkersNutrients.(2020 Apr 17)
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    124. Muscle Mass - Candow DG, Chilibeck PD, Burke DG, Davison KS, Smith-Palmer TEffect of glutamine supplementation combined with resistance training in young adultsEur J Appl Physiol.(2001 Dec)
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    126. Muscle Mass - Weisgarber KD, Candow DG, Vogt E SMWhey Protein Before and During Resistance Exercise Has No Effect on Muscle Mass and Strength in Untrained Young AdultsInt J Sport Nutr Exerc Metab.(2012 Jul 4)
    127. Muscle Mass - Andersen LL, Tufekovic G, Zebis MK, Crameri RM, Verlaan G, Kjaer M, Suetta C, Magnusson P, Aagaard PThe effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strengthMetabolism.(2005 Feb)
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    129. Muscle Mass - Kuo YY, Chang HY, Huang YC, Liu CWEffect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis.Nutrients.(2022-Oct-10)
    130. Body Fat - Masoome Piri Damaghi, Atieh Mirzababaei, Sajjad Moradi, Elnaz Daneshzad, Atefeh Tavakoli, Cain C T Clark, Khadijeh MirzaeiComparison of the Effect of Soy protein and Whey protein on Body Composition: A Meta-Analysis of Randomized Clinical TrialsBr J Nutr.(2021 May 11)
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    134. IGF-1 - Reitelseder S, Agergaard J, Doessing S, Helmark IC, Lund P, Kristensen NB, Frystyk J, Flyvbjerg A, Schjerling P, van Hall G, Kjaer M, Holm LWhey and casein labeled with L-1-13Cleucine and muscle protein synthesis: effect of resistance exercise and protein ingestionAm J Physiol Endocrinol Metab.(2011 Jan)
    135. Strength - Naclerio F, Larumbe-Zabala EEffects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis.Sports Med.(2016-Jan)
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    137. Muscle Mass - Grant M Tinsley, Jeffrey S Forsse, Natalie K Butler, Antonio Paoli, Annie A Bane, Paul M La Bounty, Grant B Morgan, Peter W GrandjeanTime-restricted feeding in young men performing resistance training: A randomized controlled trialEur J Sport Sci.(2017 Mar)
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    139. Muscle Mass - Bang HS, Seo DY, Chung YM, Oh KM, Park JJ, Arturo F, Jeong SH, Kim N, Han JUrsolic Acid-induced elevation of serum irisin augments muscle strength during resistance training in menKorean J Physiol Pharmacol.(2014 Oct)
    140. Muscle Mass - Mark Messina, Heidi Lynch, Jared M Dickinson, Katharine E ReedNo Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance ExerciseInt J Sport Nutr Exerc Metab.(2018 Nov 1)
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    143. Muscle Mass - Pinkoski C, Chilibeck PD, Candow DG, Esliger D, Ewaschuk JB, Facci M, Farthing JP, Zello GAThe effects of conjugated linoleic acid supplementation during resistance trainingMed Sci Sports Exerc.(2006 Feb)
    144. Muscle Mass - Roberts MD, Iosia M, Kerksick CM, Taylor LW, Campbell B, Wilborn CD, Harvey T, Cooke M, Rasmussen C, Greenwood M, Wilson R, Jitomir J, Willoughby D, Kreider RBEffects of arachidonic acid supplementation on training adaptations in resistance-trained malesJ Int Soc Sports Nutr.(2007 Nov 28)
    145. Muscle Mass - Darryn S. Willoughby, Brian Leutholtzd-Aspartic acid supplementation combined with 28 days of heavy resistance training has no effect on body composition, muscle strength, and serum hormones associated with the hypothalamo-pituitary-gonadal axis in resistance-trained menNutrition Research.()
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    147. Anaerobic Capacity - Leyre Gravina, Frankie F Brown, Lee Alexander, James Dick, Gordon Bell, Oliver C Witard, Stuart D R Gallowayn-3 Fatty Acid Supplementation During 4 Weeks of Training Leads to Improved Anaerobic Endurance Capacity, but not Maximal Strength, Speed, or Power in Soccer PlayersInt J Sport Nutr Exerc Metab.(2017 Aug)
    148. Muscle Mass - Hettiarachchi J, Reijnierse EM, Kew N, Fetterplace K, Tan SY, Maier ABThe effect of dose, frequency, and timing of protein supplementation on muscle mass in older adults: A systematic review and meta-analysis.Ageing Res Rev.(2024 Aug)
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    152. Power Output - Chen CK, Ooi FK, Abu Kasim NA, Asari MAEffects of Jack Supplementation Combined with Resistance Training on Isokinetic Muscular Strength and Power, Anaerobic Power, and Urinary Testosterone: Epitestosterone Ratio in Young Males.Int J Prev Med.(2019)
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    159. Power Output - Del Coso J, Salinero JJ, Gonzalez-Millan C, Abian-Vicen J, Perez-Gonzalez BDose response effects of a caffeine-containing energy drink on muscle performance: a repeated measures designJ Int Soc Sports Nutr.(2012 May 8)
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    164. Power Output - Webster MJ, Webster MN, Crawford RE, Gladden LBEffect of sodium bicarbonate ingestion on exhaustive resistance exercise performanceMed Sci Sports Exerc.(1993 Aug)
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    167. Blood Lactate (Exercise) - Portington KJ, Pascoe DD, Webster MJ, Anderson LH, Rutland RR, Gladden LBEffect of induced alkalosis on exhaustive leg press performanceMed Sci Sports Exerc.(1998 Apr)
    168. Power Output - Wax B, Kavazis AN, Webb HE, Brown SPAcute L-arginine alpha ketoglutarate supplementation fails to improve muscular performance in resistance trained and untrained menJ Int Soc Sports Nutr.(2012 Apr 17)
    169. Blood Pressure - Fahs CA, Heffernan KS, Fernhall BHemodynamic and vascular response to resistance exercise with L-arginineMed Sci Sports Exerc.(2009 Apr)
    170. Power Output - Owens DJ, Sharples AP, Polydorou I, Alwan N, Donovan T, Tang J, Fraser WD, Cooper RG, Morton JP, Stewart C, Close GLA systems-based investigation into vitamin D and skeletal muscle repair, regeneration, and hypertrophyAm J Physiol Endocrinol Metab.(2015 Dec 15)
    171. Interleukin 5 - Barker T, Martins TB, Hill HR, Kjeldsberg CR, Henriksen VT, Dixon BM, Schneider ED, Dern A, Weaver LKDifferent doses of supplemental vitamin D maintain interleukin-5 without altering skeletal muscle strength: a randomized, double-blind, placebo-controlled study in vitamin D sufficient adultsNutr Metab (Lond).(2012 Mar 9)
    172. Power Output - Fulford J, Winyard PG, Vanhatalo A, Bailey SJ, Blackwell JR, Jones AMInfluence of dietary nitrate supplementation on human skeletal muscle metabolism and force production during maximum voluntary contractionsPflugers Arch.(2013 Jan 26)
    173. Power Output - Tim Ziegenfuss, Jamie Landis and Jennifer HofheinsAcute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exerciseJISSN.()
    174. Testosterone - Vedat Cinar, Abdulkerim Kasim Baltaci, Rasim Mogulkoc, Mehmet KilicTestosterone levels in athletes at rest and exhaustion: effects of calcium supplementationBiol Trace Elem Res.(Summer 2009)
    175. Muscular Endurance - Brutsaert TD, Hernandez-Cordero S, Rivera J, Viola T, Hughes G, Haas JDIron supplementation improves progressive fatigue resistance during dynamic knee extensor exercise in iron-depleted, nonanemic womenAm J Clin Nutr.(2003 Feb)
    176. Strength - L R Brilla, T F HaleyEffect of magnesium supplementation on strength training in humansJ Am Coll Nutr.(1992 Jun)
    177. Carbohydrate Oxidation - Ratamess NA, Bush JA, Kang J, Kraemer WJ, Stohs SJ, Nocera VG, Leise MD, Diamond KB, Campbell SC, Miller HB, Faigenbaum ADThe Effects of Supplementation with p-Synephrine Alone and in Combination with Caffeine on Metabolic, Lipolytic, and Cardiovascular Responses during Resistance Exercise.J Am Coll Nutr.(2016)