Physical Stamina

Nutrients connected to Physical Stamina

A link means the body needs the nutrient for this, or that low intake is linked to it. It does not mean extra supplements help if your intake is already adequate; each link shows how strong the evidence is.

• Black Ginger (Krachai Dum)Preliminary or mixed

  Two small placebo-controlled trials reported higher VO2max and strength on specific extracts; evidence is limited.

• Pre-Workout SupplementsPreliminary or mixed

  Caffeine, beta-alanine and creatine each have exercise-performance evidence on their own; no controlled trial of a typical full blend was read.

• Beta-alaninePreliminary or mixed

  Reviews found a small average benefit for high-intensity exercise capacity in healthy people; results vary between individuals.

• JiaogulanPreliminary or mixed

  In one trial a specific extract was linked to higher VO2 max and O2 pulse; more studies are needed.

• Energy DrinksPreliminary or mixed

  A meta-analysis found improved strength, endurance and jumping in short tests after energy drinks; it does not show everyday benefit.

• Creatine NitratePreliminary or mixed

  Muscular endurance improved in some small trials, but a review says this may reflect the nitrate and is unrelated to muscle creatine.

• Energy and Focus BlendsPreliminary or mixed

  Small trials of caffeine or guarana report small gains, while one caffeine plus taurine sprint trial found none. Results are mixed.

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