Exercise Performance için en iyi besinler

Exercise Performance desteğine yardımcı olabilecek, kanıta göre sıralanmış besinler ve takviyeler. Her biri için fayda, dozaj, güvenlik ve araştırmaları inceleyin.

44 besin

10/10SaltSalt (sodium chloride) is an essential mineral for fluid balance, nerve conduction, and muscle function, but excessive intake can increase cardiovascular risk.
10/10SodiumSodium is an essential electrolyte needed for fluid balance, nerve and muscle function, but excessive intake is linked to hypertension and heart disease.
10/10Beta-AlanineBeta-Alanine is a non-essential amino acid supplement that increases muscle carnosine, enhancing performance in high-intensity exercise.
9/10Creatine (Monohydrate)Well-studied and effective supplement for increasing muscle mass, strength, and may support cognitive function.
9/10CaffeineCaffeine is a widely consumed natural stimulant known for enhancing alertness, physical performance, and metabolism.
7/10TaurineTaurine is a naturally occurring amino acid supporting heart, brain, and metabolic health, often used as a supplement for cardiovascular and performance benefits.
6/10Hydroxy-MethylbutyrateA metabolite of leucine, HMB supports muscle preservation, strength, and recovery, especially in physically active and older adults.
5/10SugarSugar (mainly glucose and sucrose) is a fast-absorbing carbohydrate providing rapid energy but should be limited due to well-established health risks from excess intake.
5/10CarbohydratesCarbohydrates are essential macronutrients that serve as the main energy source for the body and brain, with roles in exercise, cognition, and gut health.
5/10Creatine (Hydrochloride)Creatine hydrochloride (HCl) is a highly soluble form of creatine used to enhance athletic performance, muscle strength, and possibly cognitive function.
4/10Trimethylglycine (Betaine)TMG (Betaine) supports methylation and homocysteine reduction, with potential benefits for cardiovascular health and exercise performance.
3/10PhosphatidylserinePhosphatidylserine (PS) is a phospholipid supplement studied for cognitive and stress-support benefits, mainly in older adults.
3/10Ashwagandha Root ExtractAshwagandha root extract is an adaptogenic herbal supplement shown to reduce stress, improve sleep, and support physical performance.
3/10L-CitrullineL-Citrulline is a non-essential amino acid supplement supporting cardiovascular health and exercise performance by increasing nitric oxide production.
3/10Beta-EcdysteroneA plant-derived ecdysteroid supplement investigated for its potential anabolic and exercise-enhancing properties in humans.
3/10Citrus Aurantium ExtractStandardized extract of bitter orange, mainly used for weight management and energy support due to its synephrine content, but carries cardiovascular risks.
3/10D-Aspartic AcidD-Aspartic Acid is a supplement proposed to support testosterone, fertility, and exercise performance, with mixed evidence.
3/10AlanineAlanine is a non-essential amino acid supporting energy metabolism, muscle function, and immune health.
3/10Arjuna (Terminalia arjuna)Traditional Ayurvedic heart tonic—Arjuna (Terminalia arjuna) shows promise for cardiovascular support, antioxidant, and anti-inflammatory benefits, with a good safety profile at typical doses but requires caution for certain heart or bleeding conditions.
3/10L-Arginine Alpha-KetoglutarateA supplement combining L-arginine and alpha-ketoglutarate, commonly used to support exercise performance and blood flow.
3/10Rhodiola roseaAn adaptogenic herb traditionally used to reduce fatigue, boost resilience to stress, and support mood and exercise endurance.
3/10L-CarnitineL-Carnitine is an amino acid derivative involved in energy metabolism and studied for support in fat loss, exercise performance, and heart health.
3/10Tongkat AliTongkat Ali is a traditional Southeast Asian herbal supplement studied for supporting testosterone, male fertility, stress reduction, and sexual health.
3/10IsoleucineEssential branched-chain amino acid vital for muscle repair, energy, and metabolic health.
3/10ArginineL-Arginine is a conditionally essential amino acid supplement used to support cardiovascular health, tissue repair, and athletic performance.
3/10Red Beet ExtractRed beet extract is a nitrate-rich supplement used for cardiovascular support, athletic performance, and antioxidant benefits.
3/10ValineValine is an essential branched-chain amino acid (BCAA) vital for muscle repair, exercise performance, and immune health.
2/10NMN (Nicotinamide Mononucleotide)NMN is a precursor to NAD+ that shows early promise for metabolic, cognitive, and aging-related benefits, but robust human evidence is limited.
2/10MalateMalate (malic acid) is a Krebs cycle intermediate used to support energy production, alleviate fibromyalgia symptoms, and address dry mouth, most often in combination with magnesium.
2/10Dimethyl Glycine (DMG)Dimethylglycine (DMG) is a naturally occurring compound marketed as a dietary supplement for energy, immune function, and exercise performance, with limited human clinical evidence.
2/10Guarana ExtractGuarana extract is a natural stimulant derived from Amazonian seeds, rich in caffeine and used for energy, cognitive enhancement, and weight management.
2/10D-GlucuronolactoneA naturally occurring compound sometimes included in energy drinks, D-Glucuronolactone may support liver detoxification and energy metabolism but lacks robust evidence for clinical benefits in healthy adults.
2/10AsparagineAsparagine is a non-essential amino acid involved in protein synthesis, metabolic regulation, and cellular resilience, generally obtained through a balanced diet.
2/10Cyanotis Arachnoidea ExtractPlant extract high in phytoecdysteroids, studied for muscle-building, metabolic, and antioxidant benefits.
2/10Amino AcidAmino acids are protein building blocks vital for muscle, immune, and neurotransmitter function, often used in supplements to support recovery, growth, and overall health.
2/10Ajuga Turkestanica ExtractAjuga Turkestanica Extract is a phytoecdysteroid-rich plant supplement studied for potential anabolic and adaptogenic effects.
2/10Betaine HCLBetaine HCl is a supplemental source of hydrochloric acid to support stomach acid levels and improve digestive function, with potential additional benefits for metabolism and exercise.
2/10Vanadyl sulfateVanadyl sulfate is a supplemental vanadium compound studied for effects on blood sugar and insulin sensitivity, but long-term safety concerns and limited clinical evidence restrict its use.
2/10Bitter Orange ExtractBitter orange extract is a stimulant-containing supplement, most often used for weight loss and athletic performance, but poses cardiovascular risks particularly in sensitive groups.
2/10Cordyceps sinensis extractCordyceps sinensis extract is a traditional medicinal fungus used for immune support, exercise performance, and general vitality, with emerging supportive evidence for some uses.
2/10LeucineLeucine is an essential amino acid crucial for muscle protein synthesis, recovery, and metabolic regulation.
2/10Alpha-Ketoglutaric AcidAlpha-ketoglutaric acid (AKG) is an intermediate of the Krebs cycle, commonly used as a supplement for energy support, exercise, longevity, and organ health.
RosavinA glycoside compound in Rhodiola rosea, studied for stress reduction, cognitive support, and mood enhancement.
SalidrosideAdaptogenic bioactive from Rhodiola rosea, studied for fatigue, stress resilience, and neuroprotection.

Son güncelleme: 6 Nisan 2026