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Maximise output: power, VO₂ max, and lactate threshold. Ranked by evidence strength from 28 supplements backed by peer-reviewed clinical research.
Each card scores the supplement on a 0-10 evidence-strength composite (dose quality, study count, safety, interactions) and links to the full research library. The pooled effect-size ranking above ranks the same supplements head-to-head on a single comparable metric.
Increases muscle carnosine to buffer acid during high-intensity exercise, extending endurance for 1-4 minute efforts.
Carnosine buffering improves high-intensity capacity 2-3%
Dietary nitrates convert to nitric oxide, enhancing oxygen delivery to muscles — a top-5 evidence-based ergogenic aid.
Dietary nitrate improves VO2 economy and time-to-exhaustion
Blocks adenosine receptors to boost alertness, reaction time, and endurance — one of the most proven ergogenic aids.
Universal ergogenic; improves time-to-fatigue and output
Increases phosphocreatine stores for faster ATP regeneration, boosting strength, power output, and cognitive function under stress.
Increases power output and repeated-sprint performance
Combines citrulline for nitric oxide production with malic acid for ATP synthesis — reduces fatigue and enhances exercise endurance.
Boosts NO and reduces fatigue across rep schemes
Amino acid that boosts nitric oxide production, improving blood flow, exercise performance, and recovery.
Increases NO availability and exercise tolerance
Proven ergogenic aid that buffers lactic acid, extending high-intensity exercise capacity by 1-3%.
Buffers lactate; improves short-duration high-intensity work
Essential mineral for oxygen transport and energy production — critical for those with deficiency, especially women and athletes.
Restores VO2 max and endurance when deficient
Reduces cortisol and anxiety while improving sleep quality and physical recovery in stressed adults.
Improves output, VO2 max, and recovery in athletes
Recovery-optimized form of carnitine with evidence for muscle recovery, androgen receptor upregulation, and exercise performance.
Improves fat oxidation and reduces exercise-induced damage
Enhances mitochondrial energy production and acts as a lipid-soluble antioxidant — critical for heart health and depleted by statins.
Supports mitochondrial ATP for endurance output
Improves ATP production and oxygen uptake during exercise — traditionally prized for boosting energy and endurance capacity.
Improves VO2 max and time-to-exhaustion in trials
Complete essential amino acid blend that maximizes muscle protein synthesis — superior to BCAAs alone.
Supports protein synthesis and training adaptations
Fast-acting adaptogen that combats mental fatigue and improves cognitive performance under stress — works within days, not weeks.
Reduces fatigue; improves time-to-exhaustion
Primary substrate for nitric oxide production — dilates blood vessels to improve circulation, exercise performance, and cardiovascular health.
NO precursor; modest improvements in exercise tolerance
Dark chocolate flavonoid that inhibits myostatin and boosts follistatin, supporting muscle growth, endurance, and cardiovascular health.
Modulates myostatin; supports muscle output
Hyperhydrating agent that pulls extra fluid into tissue before competition — improves endurance and thermoregulation in heat.
Hyperhydration; improves endurance in heat
Leucine metabolite that helps prevent muscle breakdown and supports recovery, especially during caloric restriction or intense training.
Reduces protein breakdown; supports training adaptation
Ginsenosides combat fatigue, sharpen cognitive function, and enhance stress resilience — distinct from American and Siberian ginseng.
Modest improvements in endurance and fatigue resistance
Natural melatonin and anthocyanin source that uniquely addresses both sleep quality and post-exercise recovery simultaneously.
Reduces post-exercise inflammation and supports next-day output
Concentrated in heart, brain, and muscle — emerging longevity data alongside proven benefits for sleep, cardiovascular function, and recovery.
Improves endurance and reduces exercise-induced damage
Postbiotic that triggers mitophagy — the cleanup of damaged mitochondria — to support muscle health and cellular energy.
Improves muscle endurance via mitophagy in trained adults
Complete protein with high leucine content that maximizes muscle protein synthesis — most researched protein supplement worldwide.
Supports recovery and adaptation to training
Crosses the blood-brain barrier to fuel acetylcholine synthesis — supports focus, memory, and power output in athletes.
Modest gains in power output and lower-body force
Leucine, isoleucine, and valine metabolized directly in muscle tissue — support protein synthesis and reduce exercise fatigue.
Modest reduction in central fatigue during endurance work
Essential minerals for hydration, muscle function, and performance — crucial for athletes, fasters, and those on low-carb diets.
Maintains hydration and neuromuscular function in long sessions
Andean root that boosts energy and libido through hormonal signaling modulation — different colors (red, black, yellow) have distinct effects.
Modest endurance and recovery effects
Purine alkaloid that activates adenosine and dopamine pathways for sustained energy — no tolerance buildup or jitteriness.
Caffeine-like ergogenic without rapid tolerance
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Build my plan around this goalThis information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.