There are many methods used to help boost athletic performance. Anything that makes your strength, speed, or endurance better is called an ergogenic aid. Some are illegal and can be harmful, such as stimulants, steroids, and human growth hormone. However, some natural therapies may be helpful.
These therapies may provide benefit:
These therapies are unlikely to provide benefit:
Editorial process and description of evidence categories can be found at EBSCO NAT Editorial Process.
Talk to your doctor about any supplements or therapy you would like to use. Some can interfere with treatment or make conditions worse, such as:
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A2. Brutsaert TD, Hernandez-Cordero S, et al. Iron supplementation improves progressive fatigue resistance during dynamic knee extensor exercise in iron-depleted, nonanemic women. Am J Clin Nutr. 2003;77(2):441-448.
A3. Alaunyte I, Stojceska V, et al. Iron and the female athlete: a review of dietary treatment methods for improving iron status and exercise performance. J Int Soc Sports Nutr. 2015;12:38.
B1. Lee EC, Maresh CM, et al. Ergogenic effects of betaine supplementation on strength and power performance. J Int Soc Sports Nutr. 2010;7:27.
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C1. Antonio J, Sanders MS, et al. D. The effects of bovine colostrum supplementation on body composition and exercise performance in active men and women. Nutrition. 2001;17(3):243-247.
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D2. Pires FO, Dos Anjos CAS, et al. Caffeine and placebo improved maximal exercise performance despite unchanged motor cortex activation and greater prefrontal cortex deoxygenation. Front Physiol. 2018;9:1144.
D3. Glaister M, Towey C, et al. Caffeine and sprint cycling performance: effects of torque factor and sprint duration. Int J Sports Physiol Perform. 2018:1-19.
D4. Ellis M, Noon M, et al. Low Doses of Caffeine: Enhancement of Physical Performance in Elite Adolescent Male Soccer Players. Int J Sports Physiol Perform. 2019 May 1;14(5):569-575.
D5. Salinero JJ, Lara B1, et al. Effects of acute ingestion of caffeine on team sports performance: a systematic review and meta-analysis. Res Sports Med. 2018:1-19.
D6. Ellis M, Noon M, et al. Low Doses of Caffeine: Enhancement of Physical Performance in Elite Adolescent Male Soccer Players. Int J Sports Physiol Perform. 2019 May 1;14(5):569-575.
E1. Branch JD. Effect of creatine supplementation on body composition and performance: a meta-analysis. Int J Sport Nutr Exerc Metab. 2003;13(2):198-226.
E2. Theodorou AS, Havenetidis K, et al. Effects of acute creatine loading with or without carbohydrate on repeated bouts of maximal swimming in high-performance swimmers. J Strength Cond Res. 2005;19(2):265-269.
E3. Cornish SM, Chilibeck PD, et al. The effect of creatine monohydrate supplementation on sprint skating in ice-hockey players. J Sports Med Phys Fitness. 2006;46(1):90-98.
E4. Glaister M, Lockey RA, et al. Creatine supplementation and multiple sprint running performance. J Strength Cond Res. 2006;20(2):273-277.
E5. Pluim BM, Ferrauti A, et al. The effects of creatine supplementation on selected factors of tennis specific training. J Int Soc Sports Nutr. 2017;14:18.
F1. Smith WA, Fry AC, et al. Effect of glycine propionyl-L-carnitine on aerobic and anaerobic exercise performance. Int J Sport Nutr Exerc Metab. 2008;18(1):19-36.
F2. Wall BT, Stephens FB, et al. Chronic oral ingestion of L-carnitine and carbohydrate increases muscle carnitine content and alters muscle fuel metabolism during exercise in humans. J Physiol. 2011;589(Pt 4):963-973.
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F4. Burrus BM, Moscicki BM, et al. The effect of acute L-carnitine and carbohydrate intake on cycling performance. Int J Exerc Sci. 2018;11(2):404-416.
G1. Portal S, Zadik Z, et al. The effect of HMB supplementation on body composition, fitness, hormonal and inflammatory mediators in elite adolescent volleyball players: a prospective randomized, double-blind, placebo-controlled study. Eur J Appl Physiol. 2011;111(9):2261-2269.
G2. Sanchez-Martinez J, Santos-Lozano A, et al. Effects of beta-hydroxy-beta-methylbutyrate supplementation on strength and body composition in trained and competitive athletes: A meta-analysis of randomized controlled trials. J Sci Med Sport. 2018;21(7):727-735.
H1. Huang CY, Hsieh TH, et al. Effect of the Kinesio tape to muscle activity and vertical jump performance in healthy inactive people. Biomed Eng Online. 2011;10:70.
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H3. Choi IR, Lee JH. Effect of kinesiology tape application direction on quadriceps strength. Medicine (Baltimore). 2018 Jun;97(24):e11038.
I1. Slattery KM, Dascombe B, et al. Effect of N-acetylcysteine on cycling performance after intensified training. Med Sci Sports Exerc. 2014;46(6):1114-1123.
I2. Rhodes K, Braakhuis A. Performance and side effects for supplementation with n-acetylcysteine: a systematic review and meta-analysis. Sports Med. 2017;47(8):1619-1636.
I3. Paschalis V, Theodorou AA, et al. N-acetylcysteine supplementation increases exercise performance and reduces oxidative stress only in individuals with low levels of glutathione. Free Radic Biol Med. 2018;115:288-297.
J1. Kingsley MI, Wadsworth D, et al. Effects of phosphatidylserine on oxidative stress following intermittent running. Med Sci Sports Exerc. 2005;37(8):1300-1306.
J2. Kingsley MI, Miller M, et al. Effects of phosphatidylserine on exercise capacity during cycling in active males. Med Sci Sports Exerc. 2006;38(1):64-71.
J3. Jäger R, Purpura M, et al. The effect of phosphatidylserine on golf performance. J Int Soc Sports Nutr. 2007;4:23.
K1. Earnest CP, Morss GM, et al. Effects of a commercial herbal-based formula on exercise performance in cyclists. Med Sci Sports Exerc. 2004;36(3):504-509.
K2. De Bock K, Eijnde BO, et al. Acute Rhodiola rosea intake can improve endurance exercise performance. Int J Sport Nutr Exerc Metab. 2004;14(3):298-307.
K3. Colson SN, Wyatt FB, et al. Cordyceps sinensis- and Rhodiola rosea-based supplementation in male cyclists and its effect on muscle tissue oxygen saturation. J Strength Cond Res. 2005;19(2):358-363.
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K5. Ballmann CG, Maze SB, et al. Effects of short-term Rhodiola Rosea (Golden Root Extract) supplementation on anaerobic exercise performance. J Sports Sci. 2018:1-6.
Branched-chain Amino Acids
L1. Salinas-García ME, Martínez-Sanz JM, et al. [Effects of branched amino acids in endurance sports: a review]. Nutr Hosp. 2014;31(2):577-589.
M1. Bach HV, Kim J, et al. Efficacy of ginseng supplements on fatigue and physical performance: a meta-analysis. J Korean Med Sci. 2016;31(12):1879-1886.
Low Glycemic Index Meal
N1. Burdon CA, Spronk I, et al. Effect of glycemic index of a pre-exercise meal on endurance exercise performance: a systematic review and meta-analysis. Sports Med. 2017;47(6):1087-1101.
O1. Dunne L, Worley S, et al. Ribose versus dextrose supplementation, association with rowing performance: a double-blind study. Clin J Sport Med. 2006;16(1):68-71. O2. Seifert JG, Brumet A, St Cyr JA. The influence of D-ribose ingestion and fitness level on performance and recovery. J Int Soc Sports Nutr. 2017;14:47.
P1. Qureshi A, Naughton DP, et al. A systematic review on the herbal extract Tribulus terrestris and the roots of its putative aphrodisiac and performance enhancing effect. J Diet Suppl. 2014;11(1):64-79.
Last reviewed December 2019 by EBSCO NAT Review Board
Eric Hurwitz, DC
Last Updated: 6/22/2020