Table 3 Performance outcomes and training adaptations in long-term (> 10 day) MIPS studies
Study | Subjects | Design | Supplement Ingredients (Sorted by order listed on Supplement Facts label) | Timing | Training Protocol | Performance Testing Protocol | Results (d or RE) | Ref # |
|---|---|---|---|---|---|---|---|---|
Stout et al. 2008 | 38 sedentary males and females | Double-blind, placebo controlled, resistance and endurance training study | Prop. Blend: (1810 mg) Taurine Guarana extract Green tea leaf extract Caffeine Glucuronolactone Ginger | 15 min prior to exercise or ad libitum on off days | 10 weeks of resistance and endurance training based on ACSM guidelines | Body composition, VO2peak, TTE3 | ↓ FM (NA) ↑ VO2peak (NA) ↑ TTE (NA) | [62] |
Hoffman et al. 2010 | 19 recreationally-active males and females | Randomized, Double-blind, placebo-controlled supplementation study. | Acetyl-L-carnitine (500 mg) L-tyrosine (500 mg) Α-glycerophosphocholine (150 mg) Choline bitartrate (125 mg) Caffeine (60 mg) Phosphatidylserine (50 mg) | 10 min prior to testing. Timing not specified on off days. | NA | Choice Reaction Time Test before and after the following: WAnT, Maximum Pushup Repetitions Completed in one Minute, Maximum Situp Repetitions Completed in one Minute1 | ↔ Reaction Time ↔ Peak Power ↔ Mean Power ↔ Pushups Completed ↔ Sit-ups Completed | [36] |
Shelmadine et al. 2009 | 18 non-resistance trained males | Double-blind, placebo controlled, resistance training study | a Prop. Blend 1: (5350 mg) L-Leucine L-nor-Valine L-Valine L-Isoleucine Prop. Blend 2: (10,952 mg) Methyl Hydroxy Chalcone Polymer Creatine Arginine Glutamine Ariginine Citrulline Malate Prop. Blend 3: (229 mg) L-Tyrosine Caffeine | 30 min prior to exercise or immediately upon waking on off days3 | 28-days of resistance training (4 sessions/week; upper/lower body split) | DEXA, muscle biopsies, BP & LP 1RM3 | ↑ FFM (d = 0.24) ↑ Relative BP 1RM (d = 0.23) ↔ Relative LP 1RM | [53] |
Schmitz et al. 2010 | 20 resistance trained males | Double-blind resistance training study using comparator control | c Prop. Blend 1: Whey protein (7 g) L-Leucine (4 g) L-Isoleucine L-Valine Prop. Blend 2: Creatine (4 g) Prop. Blend 3: Taurine L-alanyl-L-glutamine Magnesium glycyl glutamine *Comparator matched for carbohydrate, whey, and creatine | Begin 10–15 min prior to exercise and complete before end of session. No supplement on off days. | 9 weeks of periodized resistance training (4 sessions/week; upper/lower body split) | DEXA, BP 1RM, 3 sets of RTF at pretesting body weight3 | ↑ BP 1RM (RE = 106.5) ↑ RTF (RE = 131.8) ↓ FM (RE = 87.1) ↑ FFM (RE = 102.1) | [51] |
Smith et al. 2010 | 24 recreationally trained males | Single-blind, placebo controlled, HIIT training study | Prop. Blend: (2100 mg) Cordyceps sinensis Arginine Creatine Citrulline Taurine Leucine Valine Isoleucine Caffeine Whey protein | 30 min prior to exercise/testing. Nothing on off days. | 3 weeks of HIIT interval training (3 sessions/week) | BodPod, VO2max followed by four sprints to exhaustion1 | ↑ Training volume (NA) ↔ FFM ↔ VO2max, critical velocity | [63] |
Spillane et al. 2011 | 19 non-resistance trained males | Double-blind, placebo controlled, resistance training study | a Prop. Blend 1: (5350 mg) L-Leucine L-nor-Valine L-Valine L-Isoleucine Prop. Blend 2: (10,952 mg) Methyl Hydroxy Chalcone Polymer Creatine Arginine Glutamine Ariginine Citrulline Malate Prop. Blend 3: (229 mg) L-Tyrosine Caffeine *Subjects also consumed a post-workout supplement | 30 min prior (pre) and within 30 min of end of exercise (post). Immediately upon waking on off days (post). | 28 days of resistance training (4 sessions/week) | DEXA, BP & LP 1RM, muscle biopsies3 | ↓ FM (d = − 0.08) ↑ FFM (d = 0.17) ↑ Myofibrillar protein mass (d = 0.32) ↑ Upper (d = 0.57), lower-body (d = 0.62) relative strength | [54] |
Ormsbee et al. 2012 | 24 resistance trained males | Double-blind, placebo controlled, resistance training study | b Prop. Blend 1: (9660 mg) Casein Protein Whey Protein BCAAs L-arginine Prop. Blend 2: (4890 mg) Creatine Citrulline Malate Arginine Prop. Blend 3: (3170 mg) β-alanine Creatine Prop. Blend 4: (376 mg) Caffeine *Subjects also consumed a post-workout supplement | 15 min prior to exercise (pre) and immediately after end of exercise (post). Ad libitum on off days (post). | 6 weeks of split resistance training (3 sessions/week) | DEXA, BP & LP 1RM, Isokinetic strength testing, WAnT2 | ↑ FFM (d = 0.18) ↔ Peak power ↔ BP 1RM ↔ LP 1RM | [55] |
Willems et al. 2012 | 16 resistance trained males | Double-blind, placebo controlled, training study | Whey protein (30 g) Creatine (5.1 g) Glutamine (5.1 g) HMB (1.5 g) | One dose in the morning and another within 15 min of exercise end. Similar time on off days. | 2, 6-week blocks of progressive resistance training (4 sessions/week) | BP, LP, & lateral pull 1-RM and RTF at 80% 1RM, peak isokinetic torque measured via a dynamometer, MVC3 | ↑ BP RTF* (d = 1.2) ↑ Lateral pull RTF* (d = 1.3) ↔ 1RM* ↔ MVC, peak concentric strength* | [58] |
Lowery et al. 2013 | 20 resistance trained males | Double-blind, placebo controlled, resistance training study | Prop. Blend 1: (2800 mg) Creatine β-alanine Prop. Blend 2: (1600 mg) L-Taurine BCAAs Alanyl-glutamine Prop. Blend 3: (620 mg) Glucuronolactone Caffeine Prop. Blend 4: (500 mg) Natural nitrates Quercetin (67 mg) | 30 min prior and 3 servings throughout the day on off days. | 8 weeks of split focused resistance training (3sessions/week) | DEXA, BP & LP 1RM, ultrasonography3 | ↑ FFM (RE = 104.1) ↑ Quadriceps muscle thickness (RE = 108.0) ↑ BP 1RM (NA) ↔ LP 1RM | [52] |
Ormsbee et al. 2013 | 24 resistance trained males | Double-blind, Placebo-controlled, resistance training study | b Prop. Blend 1: (9660 mg) Casein Protein Whey Protein BCAAs L-arginine Prop. Blend 2: (4890 mg) Creatine Citrulline Malate Arginine Prop. Blend 3: (3170 mg) β-alanine Creatine Prop. Blend 4: (376 mg) Caffeine *Subjects also consumed a post-workout supplement | 15 min prior (pre) and immediately after exercise (post). Ad libitum on off days (post). | 6 weeks of periodized resistance training (3 sessions/week) | DEXA, POMS3 | ↑ FFM (d = 0.22) ↔ FM ↔ POMS | [65] |
Kedia et al. 2014 | 43 resistance trained males and females | Double-blind resistance training study using comparator control | Prop. Blend 1: (4580 mg) Creatine Betaine Citrulline Dendrobium extract Caffeine *Comparator product matched for energy and caffeine content | 30 min prior to exercise and with breakfast on off days. | 6 weeks of periodized resistance training (4 sessions/week; upper/lower body split) | DEXA, BP 1RM, VAS of energy & concentration3 | ↑ Energy & concentration (NA) ↔ FFM ↔ FM ↔ BP 1RM | [3] |
Kendall et al. 2014 | 17 recreationally trained males | Double-blind, placebo controlled 4-week supplementation study | BCAAs (6 g) Creatine (5 g) β-alanine (4 g) Citrulline (1.5 g) Caffeine (300 mg) | 20 min prior to exercise and ad libitum on off days. | NA | Skinfolds (Brozek equation), VO2max, BP & LP 1-RM, RTF at 75% 1RM3 | ↑ VT (% of VO2max) (d = 1.21) ↑ LP 1RM (d = 0.45) ↓ Relative VO2max (d = − 0.52) | [57] |
Spillane et al. 2014 | 24 resistance trained males | Double-blind, resistance training study using comparator control | c Prop. Blend 1: Whey protein (7 g) L-Leucine (4 g) L-Isoleucine L-Valine Prop. Blend 2: Creatine (4 g) Prop. Blend 3: Taurine L-alanyl-L-glutamine Magnesium glycyl glutamine *Comparator matched for maltodextrose, whey protein, and creatine monohydrate | ½ dose consumed 15 min prior to exercise, other ½ dose consumed at start of exercise. Nothing on off days. | 6 weeks of periodized resistance training (4 sessions/week; upper/lower split) | DEXA, BP, LP, & knee extension 1RM, BP & LP RTF at 75% 1-RM, muscle biopsies3 | ↔ Body Composition ↔ 1RM ↔ RTF | [61] |
Kreipke et al. 2015 | 27 resistance trained males | Double-blind, placebo controlled, resistance training study | BCAA (2500 mg) β-alanine (1020 mg) Long jack root (250 mg) | 20 min prior and 2 h after exercise. With breakfast and lunch on off days. | 4 weeks of progressive resistance training (4 sessions/week) | DEXA, squat, BP, deadlight 1RM, POMS3 | ↑ BP 1RM (d = 0.05) ↑ Total weight lifted (d = 0.15) ↑ Relative deadlift strength (FFM: d = 0.11; Total Mass: d = 0.08) | [59] |
Ormsbee et al. 2015 | 20 trained male runners | Double-blind, placebo controlled, 4-week supplementation study | b Prop. Blend 1: (9660 mg) Casein Protein Whey Protein BCAAs L-arginine Prop. Blend 2: (4890 mg) Creatine Citrulline Malate Arginine Prop. Blend 3: (3170 mg) β -alanine Creatine Prop. Blend 4: (376 mg) Caffeine | 30 min prior to exercise or immediately upon waking on off days. | NA | Skinfolds, perceived soreness VAS, ROM, vertical jump, isokinetic and isometric strength using isokinetic dynamometer, VO2max, before and after a single bout of downhill running1 | ↔ Isometric and isokinetic strength ↔ Flexibility ↔ Power ↔ Perceived soreness | [56] |
Köhne et al. 2016 | 8 trained female runners | Double-blind, placebo controlled, 28-day supplementation study | b Prop. Blend 1: (9660 mg) Casein Protein Whey Protein BCAAs L-arginine Prop. Blend 2: (4890 mg) Creatine Citrulline Malate Arginine Prop. Blend 3: (3170 mg) β-alanine Creatine Prop. Blend 4: (376 mg) Caffeine *Subjects also consumed a post-workout supplement | 30 min prior to exercise or immediately upon waking on off days. | NA | VO2max (before and after supplementation), muscle pain perception, muscle damage markers, squat jump power, hamstring flexibility, and limb circumferences (before and after a single bout of downhill running after 28 days of supplementation)1 | ↔ Hamstring flexibility ↔ Squat jump power ↔ Limb circumference | [64] |
Jung et al. 2017 | 80 resistance trained males | Double-blind, placebo controlled, resistance training study | Supplement 1: β-alanine (3000 mg) Creatine (2000 mg) L-arginine (2000 mg) N-Acetyl-L-tyrosine (300 mg) Caffeine (284 mg) Mucana pruitiens extract (15 mg) Supplement 2: Supplement 1 + Citrus aurantium extract (20 mg) | 15–30 min prior to exercise or with breakfast on off days. | 8 weeks of resistance training (4 sessions/week; upper/lower body split) | Cognitive function, readiness to perform, BP & LP 1RM, Wingate anaerobic cycling test3 | ↔ 1RM leg & bench press ↔ Power ↔ Readiness to perform ↑ Stroop Test Performance (d = 0.12–0.16) | [60] |
Zabriskie et al. 2017 | 19 recreationally active females | Double blind, placebo controlled, resistance training study | Prop. Blend 1: (5700 mg) β-alanine L-tyrosine L-glycine L-carnitine Beet root Hawthorn berry powder Caffeine | 30 min prior to exercise or after breakfast on off days. | 7 weeks of periodized resistance training | BodPod, RMR2 | ↔ FM ↔ FFM ↔ RMR | [66] |