Aerobic Exercise Metrics

    Researchedby:
    Brady Holmer

    Fact-checked

    by:

    Mike Murray, Jake Hathcock
    Last Updated: November 4, 2024

    Aerobic exercise refers to any activity that uses large muscle groups, is rhythmic in nature, can be maintained continuously for a prolonged period of time, and predominantly relies on aerobic metabolism. Supplements that improve fat oxidation, power output, maximal oxygen uptake (VO2max), and endurance significantly can benefit aerobic performance.

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    What does aerobic exercise performance entail?

    Aerobic exercise includes activities such as low-to-moderate-intensity running, cycling, and swimming. These exercises are described as aerobic because they are fueled by aerobic metabolism, which means oxygen is used to make energy. The capacity to deliver oxygen to muscles via the cardiorespiratory system (the lungs, heart, and blood vessels) and the ability to produce energy (adenosine triphosphate, or ATP) using oxygen are important components of aerobic exercise performance.

    While aerobic exercise performance determines success in endurance sports, it is also an important aspect of other sports that include an endurance component (e.g., soccer and basketball) and is closely tied to cardiovascular health.

    How is aerobic exercise performance measured?

    Aerobic exercise performance is measured by how long it takes someone to complete an event of a specific distance (i.e., a “time trial”), with a faster time indicating better performance.

    Other measures of aerobic fitness that may predict aerobic exercise performance include aerobic capacity, lactate threshold, and exercise efficiency/economy (i.e., the oxygen cost of movement). Aerobic capacity, or VO2max, is the highest rate of oxygen consumption that the body can achieve. VO2max is the most commonly measured component of aerobic fitness and is a key predictor of aerobic exercise performance — elite endurance athletes have VO2max values 50%–100% higher than non-elite active people.[1] VO2max, lactate threshold, and exercise efficiency are all measured, or estimated, using specific exercise testing protocols.

    What types of training can improve aerobic exercise performance?

    Low-intensity, high-volume training (<80% of maximal heart rate), threshold/tempo training (80–95% of maximal heart rate), and high-intensity interval training (HIIT) (>95% of maximal heart rate) can all improve aerobic exercise performance when performed 20–60 minutes per day, 3–5 times per week, for around 2–6 months.[2] A well-designed training program may incorporate all types of training to attain peak performance, with some data suggesting a ratio of 80% low-intensity training and 20% high-intensity training is optimal.

    Have any supplements been studied for aerobic exercise performance?

    Among the supplements and ergogenic aids showing the most promise for improving aerobic exercise performance are caffeine, supplemental carbohydrates, creatine (creatine monohydrate), nitrate (e.g., beetroot juice), beta-alanine, and sodium bicarbonate.[3] Other supplements with less robust evidence to support their efficacy are citrulline, glycerol, quercetin, taurine, arginine, and medium-chain triglycerides (MCTs).[4]

    How can diet affect aerobic exercise performance?

    Aerobic exercise performance is enhanced by strategies that maintain high carbohydrate availability. Because glycogen depletion is associated with fatigue and reduced work rates, sports nutrition guidelines recommend a higher-carbohydrate diet. However, the number of carbohydrates consumed should depend on the volume and intensity of exercise.[5][3] For light to moderate exercise performed for up to 60 minutes per day, 3–7 grams of carbohydrate per kilogram of body weight per day (g/kg/d) is recommended, while individuals performing higher-intensity exercise for longer durations (1 to 5 hours per day) should consume 6–12 g/kg/d.[6] It’s also important to ensure an adequate intake of energy, carbohydrates, protein, fat, vitamins, and minerals.

    Which other factors can affect aerobic exercise performance?

    Adequate rest and muscle recovery are crucial for aerobic exercise performance. One of the main factors influencing recovery is sleep, a lack of which has been shown to impair physical and mental recovery from exercise.[7] Other factors that can positively influence recovery include nutrient timing and choice of foods,[8] limiting alcohol exposure,[9] avoiding overtraining,[10], and reducing emotional and psychological stress and fatigue.

    The environment can also influence aerobic exercise performance; heat and cold, humidity, air temperature, wind speed, altitude, and even clothing are all factors to consider when exercising in extreme conditions.[2][11]

    Examine Database: Aerobic Exercise Metrics

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    Frequently asked questions

    What does aerobic exercise performance entail?

    Aerobic exercise includes activities such as low-to-moderate-intensity running, cycling, and swimming. These exercises are described as aerobic because they are fueled by aerobic metabolism, which means oxygen is used to make energy. The capacity to deliver oxygen to muscles via the cardiorespiratory system (the lungs, heart, and blood vessels) and the ability to produce energy (adenosine triphosphate, or ATP) using oxygen are important components of aerobic exercise performance.

    While aerobic exercise performance determines success in endurance sports, it is also an important aspect of other sports that include an endurance component (e.g., soccer and basketball) and is closely tied to cardiovascular health.

    How is aerobic exercise performance measured?

    Aerobic exercise performance is measured by how long it takes someone to complete an event of a specific distance (i.e., a “time trial”), with a faster time indicating better performance.

    Other measures of aerobic fitness that may predict aerobic exercise performance include aerobic capacity, lactate threshold, and exercise efficiency/economy (i.e., the oxygen cost of movement). Aerobic capacity, or VO2max, is the highest rate of oxygen consumption that the body can achieve. VO2max is the most commonly measured component of aerobic fitness and is a key predictor of aerobic exercise performance — elite endurance athletes have VO2max values 50%–100% higher than non-elite active people.[1] VO2max, lactate threshold, and exercise efficiency are all measured, or estimated, using specific exercise testing protocols.

    What types of training can improve aerobic exercise performance?

    Low-intensity, high-volume training (<80% of maximal heart rate), threshold/tempo training (80–95% of maximal heart rate), and high-intensity interval training (HIIT) (>95% of maximal heart rate) can all improve aerobic exercise performance when performed 20–60 minutes per day, 3–5 times per week, for around 2–6 months.[2] A well-designed training program may incorporate all types of training to attain peak performance, with some data suggesting a ratio of 80% low-intensity training and 20% high-intensity training is optimal.

    Have any supplements been studied for aerobic exercise performance?

    Among the supplements and ergogenic aids showing the most promise for improving aerobic exercise performance are caffeine, supplemental carbohydrates, creatine (creatine monohydrate), nitrate (e.g., beetroot juice), beta-alanine, and sodium bicarbonate.[3] Other supplements with less robust evidence to support their efficacy are citrulline, glycerol, quercetin, taurine, arginine, and medium-chain triglycerides (MCTs).[4]

    How can diet affect aerobic exercise performance?

    Aerobic exercise performance is enhanced by strategies that maintain high carbohydrate availability. Because glycogen depletion is associated with fatigue and reduced work rates, sports nutrition guidelines recommend a higher-carbohydrate diet. However, the number of carbohydrates consumed should depend on the volume and intensity of exercise.[5][3] For light to moderate exercise performed for up to 60 minutes per day, 3–7 grams of carbohydrate per kilogram of body weight per day (g/kg/d) is recommended, while individuals performing higher-intensity exercise for longer durations (1 to 5 hours per day) should consume 6–12 g/kg/d.[6] It’s also important to ensure an adequate intake of energy, carbohydrates, protein, fat, vitamins, and minerals.

    Which other factors can affect aerobic exercise performance?

    Adequate rest and muscle recovery are crucial for aerobic exercise performance. One of the main factors influencing recovery is sleep, a lack of which has been shown to impair physical and mental recovery from exercise.[7] Other factors that can positively influence recovery include nutrient timing and choice of foods,[8] limiting alcohol exposure,[9] avoiding overtraining,[10], and reducing emotional and psychological stress and fatigue.

    The environment can also influence aerobic exercise performance; heat and cold, humidity, air temperature, wind speed, altitude, and even clothing are all factors to consider when exercising in extreme conditions.[2][11]

    Examine Database References

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    2. L-Carnitine - Smith WA, Fry AC, Tschume LC, Bloomer RJEffect of glycine propionyl-L-carnitine on aerobic and anaerobic exercise performanceInt J Sport Nutr Exerc Metab.(2008 Feb)
    3. Colostrum - Coombes JS, Conacher M, Austen SK, Marshall PADose effects of oral bovine colostrum on physical work capacity in cyclistsMed Sci Sports Exerc.(2002 Jul)
    4. Colostrum - Buckley JD, Butler RN, Southcott E, Brinkworth GDBovine colostrum supplementation during running training increases intestinal permeabilityNutrients.(2009 Feb)
    5. Citrulline - Hickner RC, Tanner CJ, Evans CA, Clark PD, Haddock A, Fortune C, Geddis H, Waugh W, McCammon ML-citrulline reduces time to exhaustion and insulin response to a graded exercise testMed Sci Sports Exerc.(2006 Apr)
    6. Creatine - Peyrebrune MC, Stokes K, Hall GM, Nevill MEEffect of creatine supplementation on training for competition in elite swimmersMed Sci Sports Exerc.(2005 Dec)
    7. Velvet Antler - Sleivert G, Burke V, Palmer C, Walmsley A, Gerrard D, Haines S, Littlejohn RThe effects of deer antler velvet extract or powder supplementation on aerobic power, erythropoiesis, and muscular strength and endurance characteristicsInt J Sport Nutr Exerc Metab.(2003 Sep)
    8. Iron - McClung JP, Karl JP, Cable SJ, Williams KW, Nindl BC, Young AJ, Lieberman HRRandomized, double-blind, placebo-controlled trial of iron supplementation in female soldiers during military training: effects on iron status, physical performance, and moodAm J Clin Nutr.(2009 Jul)
    9. Branched-Chain Amino Acids - Blomstrand E, Hassmén P, Ekblom B, Newsholme EAAdministration of branched-chain amino acids during sustained exercise--effects on performance and on plasma concentration of some amino acidsEur J Appl Physiol Occup Physiol.(1991)
    10. Cordyceps - Parcell AC, Smith JM, Schulthies SS, Myrer JW, Fellingham GCordyceps Sinensis (CordyMax Cs-4) supplementation does not improve endurance exercise performanceInt J Sport Nutr Exerc Metab.(2004 Apr)
    11. Cannabis - A M Renaud, Y CormierAcute effects of marihuana smoking on maximal exercise performanceMed Sci Sports Exerc.(1986 Dec)
    12. L-Tyrosine - Erin E Sutton, M Regina Coill, Patricia A DeusterIngestion of tyrosine: effects on endurance, muscle strength, and anaerobic performanceInt J Sport Nutr Exerc Metab.(2005 Apr)
    13. Vitamin E - Rokitzki L, Logemann E, Huber G, Keck E, Keul Jalpha-Tocopherol supplementation in racing cyclists during extreme endurance trainingInt J Sport Nutr.(1994 Sep)
    14. Blueberry - Lisa S McAnulty, David C Nieman, Charles L Dumke, Lesli A Shooter, Dru A Henson, Alan C Utter, Ginger Milne, Steven R McAnultyEffect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of runningAppl Physiol Nutr Metab.(2011 Dec)
    15. Vitamin C - Roberts LA, Beattie K, Close GL, Morton JPVitamin C consumption does not impair training-induced improvements in exercise performanceInt J Sports Physiol Perform.(2011 Mar)
    16. Creatine - Murphy AJ, Watsford ML, Coutts AJ, Richards DAEffects of creatine supplementation on aerobic power and cardiovascular structure and functionJ Sci Med Sport.(2005 Sep)
    17. Pyruvate - Morrison MA, Spriet LL, Dyck DJPyruvate ingestion for 7 days does not improve aerobic performance in well-trained individualsJ Appl Physiol.(2000 Aug)
    18. Sodium Bicarbonate - Stephens TJ, McKenna MJ, Canny BJ, Snow RJ, McConell GKEffect of sodium bicarbonate on muscle metabolism during intense endurance cyclingMed Sci Sports Exerc.(2002 Apr)
    19. Vitamin C - Ataka S, Tanaka M, Nozaki S, Mizuma H, Mizuno K, Tahara T, Sugino T, Shirai T, Kajimoto Y, Kuratsune H, Kajimoto O, Watanabe YEffects of Applephenon and ascorbic acid on physical fatigueNutrition.(2007 May)
    20. L-Carnitine - Stuessi C, Hofer P, Meier C, Boutellier UL -Carnitine and the recovery from exhaustive endurance exercise: a randomised, double-blind, placebo-controlled trialEur J Appl Physiol.(2005 Dec)
    21. Colostrum - Buckley JD, Abbott MJ, Brinkworth GD, Whyte PBBovine colostrum supplementation during endurance running training improves recovery, but not performanceJ Sci Med Sport.(2002 Jun)
    22. Black Ginger - Wasuntarawat C, Pengnet S, Walaikavinan N, Kamkaew N, Bualoang T, Toskulkao C, McConell GNo effect of acute ingestion of Thai ginseng (Kaempferia parviflora) on sprint and endurance exercise performance in humansJ Sports Sci.(2010 Sep)
    23. Sodium Bicarbonate - McNaughton L, Dalton B, Palmer GSodium bicarbonate can be used as an ergogenic aid in high-intensity, competitive cycle ergometry of 1 h durationEur J Appl Physiol Occup Physiol.(1999 Jun)
    24. L-Tyrosine - Les Tumilty, Nicholas Gregory, Manfred Beckmann, Rhys ThatcherNo Influence of Low-, Medium-, or High-Dose Tyrosine on Exercise in a Warm EnvironmentMed Sci Sports Exerc.(2020 Jun)
    25. Citrulline - Brian Cunniffe, Maria Papageorgiou, Barbara OʼBrien, Nathan A Davies, George K Grimble, Marco CardinaleAcute Citrulline-Malate Supplementation and High-Intensity Cycling PerformanceJ Strength Cond Res.(2016 Sep)
    26. Spirulina - Artur Juszkiewicz, Piotr Basta, Elżbieta Petriczko, Bogusław Machaliński, Jerzy Trzeciak, Karolina Łuczkowska, Anna Skarpańska-StejnbornAn attempt to induce an immunomodulatory effect in rowers with spirulina extractJ Int Soc Sports Nutr.(2018 Feb 20)
    27. Creatine - Reardon TF, Ruell PA, Fiatarone Singh MA, Thompson CH, Rooney KBCreatine supplementation does not enhance submaximal aerobic training adaptations in healthy young men and womenEur J Appl Physiol.(2006 Oct)
    28. Creatine - Tarnopolsky MA, Roy BD, MacDonald JRA randomized, controlled trial of creatine monohydrate in patients with mitochondrial cytopathiesMuscle Nerve.(1997 Dec)
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    30. Iron - Woods A, Garvican-Lewis LA, Saunders PU, Lovell G, Hughes D, Fazakerley R, Anderson B, Gore CJ, Thompson KGFour weeks of IV iron supplementation reduces perceived fatigue and mood disturbance in distance runnersPLoS One.(2014 Sep 23)
    31. L-Carnitine - Fatouros IG, Douroudos I, Panagoutsos S, Pasadakis P, Nikolaidis MG, Chatzinikolaou A, Sovatzidis A, Michailidis Y, Jamurtas AZ, Mandalidis D, Taxildaris K, Vargemezis VEffects of L-carnitine on oxidative stress responses in patients with renal diseaseMed Sci Sports Exerc.(2010 Oct)
    32. Cocoa Extract - Fraga CG, Actis-Goretta L, Ottaviani JI, Carrasquedo F, Lotito SB, Lazarus S, Schmitz HH, Keen CLRegular consumption of a flavanol-rich chocolate can improve oxidant stress in young soccer playersClin Dev Immunol.(2005 Mar)
    33. Caffeine - Desbrow B, Biddulph C, Devlin B, Grant GD, Anoopkumar-Dukie S, Leveritt MDThe effects of different doses of caffeine on endurance cycling time trial performanceJ Sports Sci.(2012)
    34. L-Tyrosine - Les Tumilty, Glen Davison, Manfred Beckmann, Rhys ThatcherOral tyrosine supplementation improves exercise capacity in the heatEur J Appl Physiol.(2011 Dec)
    35. Spirulina - Morgan Johnson, Lauren Hassinger, Joshua Davis, Steven T Devor, Robert A DiSilvestroA randomized, double blind, placebo controlled study of spirulina supplementation on indices of mental and physical fatigue in menInt J Food Sci Nutr.(2016)
    36. Creatine - Smith AE, Fukuda DH, Ryan ED, Kendall KL, Cramer JT, Stout JErgolytic/ergogenic effects of creatine on aerobic powerInt J Sports Med.(2011 Dec)
    37. L-Tyrosine - Les Tumilty, Glen Davison, Manfred Beckmann, Rhys ThatcherFailure of oral tyrosine supplementation to improve exercise performance in the heatMed Sci Sports Exerc.(2014 Jul)
    38. Spirulina - Tom Gurney, Owen SpendiffSpirulina supplementation improves oxygen uptake in arm cycling exerciseEur J Appl Physiol.(2020 Dec)
    39. Vitamin C - Bryant RJ, Ryder J, Martino P, Kim J, Craig BWEffects of vitamin E and C supplementation either alone or in combination on exercise-induced lipid peroxidation in trained cyclistsJ Strength Cond Res.(2003 Nov)
    40. Colostrum - Shing CM, Jenkins DG, Stevenson L, Coombes JSThe influence of bovine colostrum supplementation on exercise performance in highly trained cyclistsBr J Sports Med.(2006 Sep)
    41. Astaxanthin - Earnest CP, Lupo M, White KM, Church TSEffect of astaxanthin on cycling time trial performanceInt J Sports Med.(2011 Nov)
    42. Branched-Chain Amino Acids - Gualano AB, Bozza T, Lopes De Campos P, Roschel H, Dos Santos Costa A, Luiz Marquezi M, Benatti F, Herbert Lancha Junior ABranched-chain amino acids supplementation enhances exercise capacity and lipid oxidation during endurance exercise after muscle glycogen depletionJ Sports Med Phys Fitness.(2011 Mar)
    43. Vitamin C - Nieman DC, Henson DA, McAnulty SR, McAnulty L, Swick NS, Utter AC, Vinci DM, Opiela SJ, Morrow JDInfluence of vitamin C supplementation on oxidative and immune changes after an ultramarathonJ Appl Physiol (1985).(2002 May)
    44. Caffeine - Ganio MS, Johnson EC, Klau JF, Anderson JM, Casa DJ, Maresh CM, Volek JS, Armstrong LEEffect of ambient temperature on caffeine ergogenicity during endurance exerciseEur J Appl Physiol.(2011 Jun)
    45. Creatine - 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)
    46. Creatine - Cañete S, San Juan AF, Pérez M, Gómez-Gallego F, López-Mojares LM, Earnest CP, Fleck SJ, Lucia ADoes creatine supplementation improve functional capacity in elderly womenJ Strength Cond Res.(2006 Feb)
    47. Theanine - A Juszkiewicz, A Glapa, P Basta, E Petriczko, K Żołnowski, B Machaliński, J Trzeciak, K Łuczkowska, A Skarpańska-StejnbornThe effect of L-theanine supplementation on the immune system of athletes exposed to strenuous physical exerciseJ Int Soc Sports Nutr.(2019 Feb 15)
    48. Astaxanthin - Res PT, Cermak NM, Stinkens R, Tollakson TJ, Haenen GR, Bast A, Van Loon LJAstaxanthin supplementation does not augment fat use or improve endurance performanceMed Sci Sports Exerc.(2013 Jun)
    49. Grape Juice - de Lima Tavares Toscano L, Silva AS, de França ACL, de Sousa BRV, de Almeida Filho EJB, da Silveira Costa M, Marques ATB, da Silva DF, de Farias Sena K, Cerqueira GS, da Conceição Rodrigues Gonçalves MA single dose of purple grape juice improves physical performance and antioxidant activity in runners: a randomized, crossover, double-blind, placebo studyEur J Nutr.(2019 Nov 15)
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    51. Vitamin C - Davison GW, Ashton T, George L, Young IS, McEneny J, Davies B, Jackson SK, Peters JR, Bailey DMMolecular detection of exercise-induced free radicals following ascorbate prophylaxis in type 1 diabetes mellitus: a randomised controlled trialDiabetologia.(2008 Nov)
    52. Citrulline - Stephen J Bailey, Jamie R Blackwell, Terrence Lord, Anni Vanhatalo, Paul G Winyard, Andrew M Jonesl-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humansJ Appl Physiol (1985).(2015 Aug 15)
    53. Caffeine - Womack CJ, Saunders MJ, Bechtel MK, Bolton DJ, Martin M, Luden ND, Dunham W, Hancock MThe influence of a CYP1A2 polymorphism on the ergogenic effects of caffeineJ Int Soc Sports Nutr.(2012 Mar 15)
    54. Magnesium - Golf SW, Bender S, Grüttner JOn the significance of magnesium in extreme physical stressCardiovasc Drugs Ther.(1998 Sep)
    55. Spirulina - Marco Antonio Hernández-Lepe, José Alberto López-Díaz, Marco Antonio Juárez-Oropeza, Rosa Patricia Hernández-Torres, Abraham Wall-Medrano, Arnulfo Ramos-JiménezEffect of Arthrospira (Spirulina) maxima Supplementation and a Systematic Physical Exercise Program on the Body Composition and Cardiorespiratory Fitness of Overweight or Obese Subjects: A Double-Blind, Randomized, and Crossover Controlled TrialMar Drugs.(2018 Oct 1)
    56. Umckaloabo - Luna LA Jr, Bachi AL, Novaes e Brito RR, Eid RG, Suguri VM, Oliveira PW, Gregorio LC, Vaisberg MImmune responses induced by Pelargonium sidoides extract in serum and nasal mucosa of athletes after exhaustive exercise: modulation of secretory IgA, IL-6 and IL-15Phytomedicine.(2011 Feb 15)
    57. Citrulline - Joshua L Gills, Jordan M Glenn, Michelle Gray, Braden Romer, Hocheng LuAcute citrulline-malate supplementation is ineffective during aerobic cycling and subsequent anaerobic performance in recreationally active malesEur J Sport Sci.(2020 Feb 18)
    58. Nitrate - Murphy M, Eliot K, Heuertz RM, Weiss EWhole beetroot consumption acutely improves running performanceJ Acad Nutr Diet.(2012 Apr)
    59. Nitrate - Lansley KE, Winyard PG, Fulford J, Vanhatalo A, Bailey SJ, Blackwell JR, DiMenna FJ, Gilchrist M, Benjamin N, Jones AMDietary nitrate supplementation reduces the O2 cost of walking and running: a placebo-controlled studyJ Appl Physiol.(2011 Mar)
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    61. Grape Juice - Toscano LT, Tavares RL, Toscano LT, Silva CS, Almeida AE, Biasoto AC, Gonçalves Mda C, Silva ASPotential ergogenic activity of grape juice in runnersAppl Physiol Nutr Metab.(2015 Sep)
    62. Colostrum - Antonio J, Sanders MS, Van Gammeren DThe effects of bovine colostrum supplementation on body composition and exercise performance in active men and womenNutrition.(2001 Mar)
    63. Rhodiola Rosea - Noreen EE, Buckley JG, Lewis SL, Brandauer J, Stuempfle KJThe effects of an acute dose of Rhodiola rosea on endurance exercise performanceJ Strength Cond Res.(2013 Mar)
    64. Citrulline - Sean T Stanelle, Kelsey L McLaughlin, Stephen F CrouseOne Week of L-Citrulline Supplementation Improves Performance in Trained CyclistsJ Strength Cond Res.(2020 Mar)
    65. Cannabis - R D Steadward, M SinghThe effects of smoking marihuana on physical performanceMed Sci Sports.(Winter 1975)
    66. Coenzyme Q10 - Bloomer RJ, Canale RE, McCarthy CG, Farney TMImpact of oral ubiquinol on blood oxidative stress and exercise performanceOxid Med Cell Longev.(2012)
    67. Citrulline - Takashi Suzuki, Masahiko Morita, Yoshinori Kobayashi, Ayako KamimuraOral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover studyJ Int Soc Sports Nutr.(2016 Feb 19)
    68. Vitamin E - McAnulty SR, McAnulty LS, Nieman DC, Morrow JD, Shooter LA, Holmes S, Heward C, Henson DAEffect of alpha-tocopherol supplementation on plasma homocysteine and oxidative stress in highly trained athletes before and after exhaustive exerciseJ Nutr Biochem.(2005 Sep)
    69. L-Carnitine - Colombani P, Wenk C, Kunz I, Krähenbühl S, Kuhnt M, Arnold M, Frey-Rindova P, Frey W, Langhans WEffects of L-carnitine supplementation on physical performance and energy metabolism of endurance-trained athletes: a double-blind crossover field studyEur J Appl Physiol Occup Physiol.(1996)
    70. Sodium Bicarbonate - Pruscino CL, Ross ML, Gregory JR, Savage B, Flanagan TREffects of sodium bicarbonate, caffeine, and their combination on repeated 200-m freestyle performanceInt J Sport Nutr Exerc Metab.(2008 Apr)
    71. L-Tyrosine - Troy D Chinevere, Robert D Sawyer, Andrew R Creer, Robert K Conlee, Allen C ParcellEffects of L-tyrosine and carbohydrate ingestion on endurance exercise performanceJ Appl Physiol (1985).(2002 Nov)
    72. Ashwagandha - 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)
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    75. Tart Cherry Juice - Keane KM, Bailey SJ, Vanhatalo A, Jones AM, Howatson GEffects of montmorency tart cherry (L. Prunus Cerasus) consumption on nitric oxide biomarkers and exercise performance.Scand J Med Sci Sports.(2018-Jul)
    76. Tongkat Ali - Alice Erwig Leitão, Melissa de Carvalho Souza Vieira, Diogo Almeida Gomes, Leonessa Boing, Andreia Pelegrini, Edson Luiz, Adriana Coutinho de Azevedo GuimarãesExercise associated or not to the intake of Eurycoma longifolia improves strength and cardiorespiratory fitness in men with androgen deficiencyComplement Ther Clin Pract.(2021 Feb)
    77. Creatine - Mielgo-Ayuso J, Calleja-Gonzalez J, Marqués-Jiménez D, Caballero-García A, Córdova A, Fernández-Lázaro DEffects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis.Nutrients.(2019-Mar-31)
    78. Beta-Alanine - Huerta Ojeda Á, Tapia Cerda C, Poblete Salvatierra MF, Barahona-Fuentes G, Jorquera Aguilera CEffects of Beta-Alanine Supplementation on Physical Performance in Aerobic-Anaerobic Transition Zones: A Systematic Review and Meta-Analysis.Nutrients.(2020-Aug-19)
    79. Caffeine - Wang Z, Qiu B, Gao J, Del Coso JEffects of Caffeine Intake on Endurance Running Performance and Time to Exhaustion: A Systematic Review and Meta-Analysis.Nutrients.(2022-Dec-28)
    80. Caffeine - Grgic J, Grgic I, Pickering C, Schoenfeld BJ, Bishop DJ, Pedisic ZWake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analysesBr J Sports Med.(2019 Mar 29)
    81. Citrulline - Harnden CS, Agu J, Gascoyne TEffects of citrulline on endurance performance in young healthy adults: a systematic review and meta-analysis.J Int Soc Sports Nutr.(2023-Dec)
    82. Capsaicin - .(2022-10-28)
    83. Resveratrol - Guille Martinez-Negrin, Jarred P Acton, Stuart P Cocksedge, Stephen J Bailey, Tom CliffordThe effect of dietary (poly)phenols on exercise-induced physiological adaptations: A systematic review and meta-analysis of human intervention trialsCrit Rev Food Sci Nutr.(2020 Dec 24)
    84. Molecular Hydrogen - Zhou K, Liu M, Wang Y, Liu H, Manor B, Bao D, Zhang L, Zhou JEffects of molecular hydrogen supplementation on fatigue and aerobic capacity in healthy adults: A systematic review and meta-analysis.Front Nutr.(2023)
    85. Echinacea - Deccy S, Bartkowiak C, Rodricks N, Paultre KEchinacea Supplementation Does Not Impact Aerobic Capacity and Erythropoiesis in Athletes: A Meta-Analysis.Nutrients.(2024 Jun 22)
    86. Nitrate - Gilsanz, L et al.Effect of Caffeine and Nitrates Combination on Exercise Performance, Heart Rate and Oxygen Uptake: A Systematic Review and Meta-AnalysisNutrients.(2024-10-02)