Beetroot contains high levels of inorganic nitrate (NO3−), and its intake has proved effective at increasing blood nitric oxide (NO) concentrations. Effects of beetroot supplementation on intermittent high-intensity exercise efforts [Journal of the International Society of Sports Nutrition] Nitric oxide dilates blood vessels, which delivers oxygen more quickly to the muscles, so energy can be burned to fuel the exercising muscles.

The polyphenols (like flavonoids and ellagic acid) in pomegranates boost nitric oxide (NO) synthesis, which enhances blood flow, strength, and performance. Pomegranate supplementation has been shown to reduce oxidative stress and inflammation. It may accelerate recovery from exercise-induced muscle damage (EIMD)

Ginseng has beneficial antioxidant and anti-inflammatory properties, which can support recovery from exercise-induced muscle damage. Historically, it has been used to help fatigued people feel less lethargic.

Green tea is an ergogenic supplement that optimizes mitochondrial function and increases lipolysis and fatty acid metabolism, thereby reducing fatigue and improving endurance performance. As a pre-workout drink, green tea provides a clean energy boost, lifts your mood and focus during exercise. After exercise, green tea can help your muscles recover faster. All those antioxidants help to reduce muscle soreness and stiffness, making it easier to avoid injury and give your best at your next workout.

Because of its ability to enhance muscle contraction and delay muscle fatigue, taurine may benefit athletic performance. Taurine supplementation (2 g three times daily) with exercise can decrease DNA damage.

Niacin is a B vitamin that is essential for converting carbohydrates, fats, and proteins into usable energy (ATP). It helps your body efficiently metabolize nutrients during exercise, supporting sustained energy levels throughout your workout. It improves energy metabolism, blood flow and may help delay fatigue. Niacin can cause a flushing effect that is temporary and not dangerous, but some people find it uncomfortable.

L-arginine works as a precursor to nitric oxide production, which can improve blood flow and oxygen delivery to muscles during exercise. It increases the capacity to exercise and build lean body mass in trained individuals.

The most promising benefit of L-tyrosine to working out is its potential to enhance focus and alertness. It might help to prevent us from running too low on adrenaline and dopamine. L-tyrosine couples well with caffeine, making it an interesting option for pre-workout supplementation.

Alanine supplementation helps nitrogen, a byproduct of cellular metabolism, get out of tissue and back to the liver for processing. It also helps muscle cells release toxins that build up after aerobic exercise, helping post-exercise recovery.

Studies show enhanced performance in exercise tests of aerobic endurance. It has also been shown to decrease blood lactate concentration and increase fat oxidation. This indicates it may help with fat burning and reduce fatigue markers.