Fitness

Studies suggest that arginine supplementation can increase nitric oxide production, leading to better exercise capacity and reduced muscle fatigue.

Aspartic acid is involved in the urea cycle, aiding in the removal of excess nitrogen, a byproduct of muscle exertion. This can contribute to improved performance and reduced muscle fatigue during and after workouts. Some studies suggests that it could enhance performance in strength and endurance-based activities.

Studies show that beta-alanine supplementation enhances athletic performance, particularly in activities involving repeated bouts of high-intensity exercise, like sprinting and weightlifting. The increase in carnosine within muscle tissues allows for extended duration of intense physical activity.

Studies suggest that betaine supplementation can improve power output and endurance during exercise. It may also reduce muscle damage and soreness after intense workouts.

Studies have shown that citrulline improves exercise performance, particularly in high-intensity and endurance activities, by improving blood flow and reducing fatigue. It can also help reduce muscle soreness post-workout.

Studies indicate cordyceps supplementation can increase VO2 max and time to exhaustion, which are key indicators of aerobic fitness. It's ability to increase energy and decrease fatigue helps with improved fitness performance

Creatine's performance-enhancing effects extend beyond muscle growth. It improves power output, reduces fatigue during intense exercise, and facilitates faster recovery, all contributing to improved athletic performance and fitness levels.

Isoleucine is one of the three BCAAs, crucial for muscle recovery and growth. It helps in preventing muscle breakdown and may improve athletic performance. Studies have shown that BCAA supplementation, including isoleucine, can reduce muscle soreness and fatigue post-exercise.

L-Carnitine facilitates the transport of fatty acids into the mitochondria, the powerhouses of cells, to be used as energy. Supplementation may improve exercise capacity by increasing fat oxidation and reducing reliance on glycogen stores, potentially delaying fatigue. Studies suggest benefits for recovery by reducing markers of muscle damage and improving oxygen supply to muscles.

Leucine is important for muscle recovery after workouts by reducing muscle protein breakdown (MPB). Supplementation can lead to improved overall fitness, reduced fatigue during workout and better performance during training sessions.

Potassium plays a key role in muscle contractions and nerve impulses, supporting optimal physical performance and reducing muscle cramps. It aids in the transport of nutrients into the cells and helps maintain fluid balance.

During exercise, particularly intense or prolonged activities, individuals lose electrolytes like sodium through sweat. Replenishing sodium lost through sweat is important for maintaining fluid balance, muscle function and preventing performance decline and muscle cramping.

Valine is one of the three BCAAs, which are essential for muscle recovery and growth after workouts. They also help reduce fatigue during exercise and may improve performance, making them a valuable supplement for fitness enthusiasts.

Some studies suggest A-AKG supplementation may improve exercise performance and reduce muscle fatigue, but the evidence is not conclusive and more research is needed. Benefits may vary depending on the individual and type of exercise.

Caffeine's ergogenic effects have been demonstrated in various studies. It can enhance endurance, strength, and power output during workouts. Caffeine may also promote fat burning by stimulating the release of fatty acids from fat stores. By reducing perceived exertion, caffeine can make exercise feel less challenging, allowing individuals to push themselves harder and longer.

Glutamine assists in muscle protein synthesis and reduces muscle damage after strenuous workouts. It may also help restore glycogen stores, contributing to faster recovery. It supports the removal of waste products from exercise-induced stress. While beneficial, it is not the most critical supplement for fitness.

By supporting glucose availability and potentially aiding in the removal of lactic acid, alanine can contribute to increased stamina and reduced muscle fatigue during physical activity.

Studies suggest that Alpha-GPC may increase growth hormone secretion and improve lower body power output, potentially beneficial for athletes. Further research is needed.

Calcium plays a role in muscle function and nerve transmission, both essential for physical activity and fitness. While not a primary driver of athletic performance like protein, calcium is still important for maintaining optimal body function during workouts and recovery.

Some studies suggest that carnosine supplementation can improve muscle buffering capacity, potentially leading to enhanced athletic performance.

While CLA is not a primary muscle-building supplement, its potential impact on body composition can indirectly support fitness efforts by making workouts more effective and promoting a leaner physique.

Some studies suggest that octacosanol may improve exercise endurance and reduce fatigue, though the evidence is not conclusive. More research is needed to fully understand its effects on athletic performance.

Phosphorus supports fitness through its roles in energy production, muscle contraction, and the body's recovery processes after exercise.

Some studies show minor improvements in strength and endurance with Tribulus supplementation. However, these findings are not universally consistent, and the overall impact is considered to be somewhat limited, making it a supplementary rather than primary performance enhancer.

Some studies on CLA have shown a slight increase in lean muscle mass when combined with exercise. This effect is not universally observed, and the benefits may be more pronounced in individuals who are new to exercise or have lower levels of fitness. The mechanism is proposed to involve the modulation of fatty acid metabolism and signaling pathways that influence muscle protein synthesis. However, the effect is generally considered modest and may not be noticeable for all individuals.