A placebo-controlled study found that citrulline malate supplementation resulted in a significant 14% increase in total bench press repetitions and enhanced anaerobic performance in trained individuals.

Research demonstrated that oral L-citrulline supplementation for 7 days enhanced cycling time trial performance by 1.5% in trained males, showing improved endurance capacity.

A comprehensive review of 22 studies found that creatine supplementation during resistance training increased muscle strength by an average of 8% greater than placebo, with bench press improvements ranging from 3-45%.

One week of creatine supplementation (25g/day) significantly improved peak power output during repeated sets of jump squats and increased repetitions during bench press sets to failure in resistance-trained men.

A meta-analysis found that beta-alanine supplementation significantly improved exercise performance, with the most pronounced effects in activities lasting 1-4 minutes in duration.

The International Society of Sports Nutrition concluded that 4-6g daily beta-alanine supplementation for 2-4 weeks significantly improves exercise performance, particularly in high-intensity tasks lasting 1-4 minutes.

A randomized placebo-controlled study found that L-theanine supplementation reduced reaction time to attention tasks and increased correct answers while decreasing omission errors in working memory tasks.

Four weeks of L-theanine administration (200mg/day) significantly decreased stress-related symptoms including depression, anxiety, and sleep issues while improving cognitive function including verbal fluency and executive function.