A Mushroom Capsule Lifted VO2max 14.8%—But There's a Big Catch
A mushroom capsule, 40 days, and a 14.8% rise in VO2max sounds almost too good to be true. In this new Antioxidants paper, 50 young male athletes taking 320 mg/day of a beta-glucan-rich multi-mushroom extract improved from 46.26 to 53.12 mL/kg/min. The big catch is that there was no placebo group, no randomization and no blinding, and the athletes kept training throughout. Cell experiments on rat heart cells add a hypoxia-related hint, but they tested single compounds, not the capsule. Here's what the study found, what it can't tell us, and who should think twice.
Creatine HCl Beat Monohydrate in Soccer Players—Don't Toss Yours Yet
A new randomized trial in 40 soccer players found that creatine HCl and ethyl ester out-gained plain monohydrate on jump, sprint, agility and peak power after just four weeks. Every creatine form beat placebo, but the "fancy" versions pulled further ahead on the explosive measures. Before you swap tubs, though, the study has just 10 athletes per group, no reported doses in the abstract, and a result that clashes with earlier research. Here is what it showed, what it did not, and how to think about it.
Ashwagandha's Surprise: It Helps Endurance More Than Strength
Ashwagandha is often marketed as a strength and muscle booster, but a new meta-analysis points somewhere else. Pooling 13 randomized trials and 599 participants, researchers found the most consistent benefit for aerobic endurance, with a pooled effect of g = 0.54. Strength gains were positive but uncertain, and the data on power were thin. The apparent dose sweet spot of 500-600 mg/day of extract comes with big caveats, including a prediction interval that crosses zero. Here is what the evidence supports, who might benefit, and who should hold off.
Ketone IQ Raised Ketones at Cape Epic, But Did Nothing Else
Riders at the 8-day Cape Epic drank Ketone IQ twice a day and hit about 1 mM blood ketones, yet their fatigue, heart rate, reaction time and recovery looked the same as placebo riders. The double-blind trial tested R-1,3-butanediol in real racing conditions rather than a lab. The authors say the modest ketosis was not effective, and that butanediol should not be confused with ketone esters. With only 18 riders, the study has real limits, but it is a sobering data point for anyone considering a pricey ketone drink for recovery.
12 mg Astaxanthin for 28 Days: Muscle Damage and Burnout in Fighters
A new randomized trial put 12 mg of daily astaxanthin to the test in young male taekwondo athletes. After 28 days, the supplement group showed a significantly different creatine kinase trajectory than placebo, plus higher SOD and exploratory signs of lower MDA and less emotional and physical exhaustion. But the burnout findings were exploratory, with no group × time interaction on any subscale. The trial was small and measured biomarkers, not performance. Here's what the data show, what they don't, and who might want to pay attention.
Pre-Workout Caffeine Stiffens Arteries. Beetroot Powder Offset It
A new randomized crossover trial found that a pre-workout-sized dose of caffeine (6 mg/kg) raised markers of arterial stiffness within 2.5 hours. Adding a beetroot powder with 400 mg of nitrate brought those markers back to placebo levels. Blood pressure and endothelial function did not change, so this is a subtle effect rather than a red flag. The study involved just 24 healthy young adults and a single dose, leaving big questions about long-term use and older or hypertensive people. Here is what the data show, what they do not, and how to think about it if you rely on caffeine before training.
Turkesterone Finally Tested on IGF-1 in Men. The Results Were Not What Influencers Promised
A small Baylor University-led team gave eleven young men turkesterone and found no statistically significant effect on IGF-1, resting metabolic rate, or fat and carbohydrate metabolism. The numbers drifted in the direction supplement marketers would like, but they did not clear the bar for statistical significance.
Tribulus Terrestris Flopped in Elite Rugby Players: 5-Week Trial
Tribulus terrestris is marketed as a natural testosterone booster that builds muscle in under a month. So researchers tested it on elite rugby league players in a double-blind trial. Everyone got stronger and gained fat-free mass, but the placebo group did just as well. The supplement also didn't change the urinary T/E ratio. Here's what the study found, its limits, and where your money is better spent.
Creatine Helped Women With Bad Knees Stand Up Better. Not Why You Think
Creatine is usually pitched at young lifters, but a randomized, double-blind trial tested it in postmenopausal women with knee osteoarthritis. After 12 weeks of leg training, the creatine group's timed-stands score rose from 15.7 to 18.1, while placebo barely moved (15.0 to 15.2). Creatine also improved stiffness, lean mass and quality of life. But pain relief and leg-press max strength were no better than placebo. Here's what the numbers show and who this might actually help.
Low-Dose Caffeine Coffee Gave Elite Fighters Zero Sprint Boost
Think your pre-workout coffee is supercharging your sprints? A new randomized, double-blind crossover trial in 15 national-level combat athletes found no performance benefit from caffeine doses of 1.5 and 3 mg/kg, about 100 and 200 mg for a 68 kg athlete. Peak power, mean power, fatigue index and even estimated energy system contributions did not differ from decaf. But this is a small null result, not proof that caffeine fails, and most positive studies use capsules at 3–6 mg/kg. Here is the dose math, the caveats and what to actually do before your next hard session.
This Carnitine Form Lifted Sprint Power Up to 15% and Cut Lactate
A 2009 crossover study found that a single 4.5 g dose of glycine propionyl-L-carnitine (GPLC) lifted peak and mean sprint power by 2.6% to 15% across five all-out cycling bouts. Blood lactate was also 16.2% lower 14 minutes after exercise. But the "15%" is the top of a range, not an average, and the study involved just 24 men in one lab. This article breaks down how GPLC differs from regular L-carnitine and ALCAR, where the nitric oxide theory fits, and who might actually benefit. It also covers dose, timing and the limits of the evidence.
Guarana vs Caffeine: Same Dose, Only Guarana Lifted Peak Power
Same caffeine dose, different capsule, and only guarana produced a statistically significant boost in peak power. In a randomized crossover trial of 18 active men, guarana raised peak power output by 4.0% over placebo while anhydrous caffeine did not reach significance. But here's the catch: guarana didn't significantly beat caffeine head-to-head, and the differences between them were only descriptive. Here's what the numbers show, where the study falls short, and how to dose guarana by caffeine content if you want to try it.
Shilajit Tested: Can 'Mountain Tar' Really Raise Testosterone?
Shilajit, the Himalayan "mountain tar" sold as a natural testosterone booster, was put through a randomized, double-blind, placebo-controlled trial. In men aged 45 to 55, 250 mg of purified Shilajit twice daily for 90 days significantly raised total testosterone, free testosterone and DHEAS versus placebo, while LH and FSH stayed stable. The study is promising but modest, limited to middle-aged men, and reports hormone levels rather than gym performance. Here's what the research shows, what it doesn't, and why purity and heavy-metal testing matter when buying.
Rhodiola Rosea: A Stimulant-Free Pre-Workout for Hard Cardio?
A 2013 crossover trial found that a single 3 mg/kg dose of Rhodiola rosea an hour before a 6-mile bike time trial shaved the finish time from 25.8 to 25.4 minutes. Warm-up heart rate dropped from 140 to 136 bpm, and perceived exertion fell from 6.6 to 6.0. The gain is small, around 1.5%, and comes from only 18 people, so it's no miracle. Still, the effort-perception angle makes it an intriguing stimulant-free option for endurance athletes. Here's what the data show and how to try it sensibly.
Creatine and Hair Loss: The 56% DHT Spike Explained
A 2009 study found that a 7-day creatine load of 25 g/day raised DHT by 56%, with levels still about 40% higher on 5 g/day maintenance, while testosterone stayed flat. Since DHT is linked to male-pattern baldness, the finding fuelled the creatine hair-loss debate. But the trial had just 20 rugby players, lasted three weeks, and never measured hair at all. Later studies haven't consistently reproduced the DHT increase. Here is what the research really shows, who might care, and how to adjust your approach if you're worried.
ZMA for Testosterone? 8 Weeks in Lifters Found Nothing
ZMA built its reputation on bold testosterone claims, a link to the BALCO scandal, and an early football study that seemed to show big gains. Then researchers put it to a tighter test: 42 resistance-trained men, double-blind, eight weeks of standardized training. Serum zinc rose 11-17%, but not significantly, and hormones, strength, body composition, endurance and anaerobic power were no different from placebo. Here's what the study did and didn't show, why deficiency is a separate question, and what lifters should do instead.
Creatine Ethyl Ester vs Monohydrate: The Pricey Form Lost
Supplement makers love to sell "advanced" creatine as better absorbed than the old standby. A 2009 double-blind trial tested creatine ethyl ester against monohydrate and placebo in 30 untrained men over seven weeks of heavy training. CEE produced lower serum creatine and sharply higher serum creatinine, a pattern consistent with it breaking down into waste. Muscle creatine rose in both creatine groups, but strength, power, and body composition did not differ between any groups. The takeaway: skip the premium form and keep it simple.
3 g Arginine + 500 mg Vitamin C: Testosterone Up 26% in Lifters
Arginine has long been written off as an overhyped nitric oxide booster, but a new randomized trial adds a twist: pair it with vitamin C. In 50 male bodybuilders, 3 g of arginine (split into three doses) plus 500 mg of vitamin C for 45 days significantly raised testosterone and VO2max versus placebo, and body fat dropped. Growth hormone, cortisol and nitrogen balance did not significantly differ between groups. It's a cheap stack worth watching, but it comes from one small trial, and higher testosterone doesn't guarantee more muscle.
Seaweed Fucoidan Boosted Grip Strength in Over-60s in 12 Weeks
Losing strength with age is one of the most common and least discussed parts of getting older, and resistance training isn't an option for everyone. A new 12-week randomized trial found that a low-molecular-weight seaweed fucoidan, taken at 1,650 mg per day, significantly improved grip strength and six-minute walk performance in adults over 60. Surprisingly, muscle mass didn't change, and adding BCAAs and vitamin D offered no extra benefit. The trial was small and tested a single branded product, so it's a promising lead rather than a verdict. Here's what the study found and what it means in practice.
1 g/Day Quercetin Before Eccentric Curls: The IGF Twist
What happens when you load up on 1 g/day of quercetin for 14 days before smashing your biceps with eccentric work? In a small placebo-controlled crossover study, damage markers like CK, LDH and myoglobin dropped, and so did IL-6. Even stranger, the IGF-I response got bigger and the IGF-II peak showed up days earlier than normal. But with only twelve men and no hypertrophy data, this is a promising recovery signal, not a muscle-building guarantee. Here is what the study found and how to use it wisely.
Citrulline Malate vs L-Citrulline: Does Malate Actually Matter?
Citrulline malate or plain L-citrulline? A new randomized, double-blind, placebo-controlled crossover trial in 43 trained adults tested both against placebo, and the answer might save you money. Neither form improved strength, power, jump performance, rep output, or perceived exertion, and malate added nothing on top of matched citrulline. Here is what the study measured, what the doses were, and the caveats that keep this from being the final word. If you are deciding what to put in your shaker, start here.
750 mg of PA Added 2.6% Lean Mass in 8 Weeks—But There's a Catch
One small study found that trained men taking 750 mg of phosphatidic acid daily gained 2.6% lean mass in eight weeks, while the placebo group gained just 0.1%. Squat strength also rose more with PA, 12.7% versus 9.3%. But the authors' own conventional analysis found no significant differences. Their conclusions rest on a more lenient statistical method applied to just 16 men. Here is the dose, the results, and why this pilot study is a promising signal rather than proof.