Category: Performance enhancement

According to a 2008 study, ingesting 1 gram of glucose per kilogram of body mass just 15 minutes before a prolonged run increased time-to-exhaustion by nearly 13% compared to a placebo. This article explores the specific effects of carbohydrate ingestion 15 minutes before exercise on endurance running capacity and the key physiological mechanisms at play.

According to the World Anti-Doping Agency (WADA), a vast majority of performance-enhancing peptides are explicitly prohibited for use, making them a non-starter for anyone competing in a drug-tested federation. This fact immediately draws a critical line in the sand for those aiming for a truly natural physique.

A 2021 meta-analysis confirmed that sodium bicarbonate supplementation can lead to beneficial improvements in high-intensity exercise performance. This common household item, more familiar as baking soda, is considered one of the top five ergogenic aids by the International Olympic Committee.

Following its removal from the World Anti-Doping Agency's (WADA) banned list in 2004, studies revealed that caffeine use is highly prevalent among elite competitors. This confirms that yes, pro athletes drink coffee and use caffeine for strategic performance-enhancing and recovery purposes.

Turkesterone is a naturally occurring ecdysteroid derived from plants like *Ajuga turkestanica* that has gained significant traction in the athletic and bodybuilding communities. As of 2025, it remains a popular supplement for those seeking muscle-building and performance-enhancing effects.

While boron supplements have been marketed to athletes for decades, suggesting benefits for muscle growth and performance, a 2019 systematic review concluded that there was no ergogenic value for athletes who supplemented for seven weeks.

According to the International Society of Sports Nutrition (ISSN), moderate caffeine consumption has been shown to enhance various aspects of exercise performance, including endurance, strength, and sprinting. This makes many wonder: should athletes use caffeine as a regular part of their regimen?

Despite the World Anti-Doping Agency banning human growth hormone (HGH) for athletic use, its illicit use persists among some bodybuilders seeking a competitive advantage. The practice is often driven by a quest for enhanced muscle size, reduced body fat, and faster recovery times.

Even a modest increase in VO2 max, such as the 4.82% observed in one study with beetroot juice supplementation among female athletes, can have a significant impact on endurance performance. While consistent training remains the cornerstone of improving aerobic capacity, specific supplements can provide a measurable edge by optimizing physiological functions and delaying fatigue.

According to the International Society of Sports Nutrition, caffeine has been consistently shown to improve exercise performance. Understanding exactly how much caffeine is allowed for athletes is crucial for maximizing benefits while staying within regulations and avoiding potential negative side effects.