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• Branched-chain amino acids (BCAAs) like leucine and valine provide several benefits that encourage longer workouts and faster muscle gains.
• With this in mind, experts need to conduct more studies before they can determine zinc’s role in physical performance.
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However, other than creatine, no natural product is approved for use in humans other than treating menopause symptoms, despite some preliminary studies. These hidden, unapproved ingredients may have negative side effects. One study in male mice showed that fenugreek extract boosted endurance and fatty acid use during exercise. The research also suggests fenugreek may have fat reducing properties. The researchers conclude that vitamin D may contribute to muscle health indirectly by acting on fatty tissues.

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In 2013, the FDA issued a warning to avoid products that contain the stimulant dimethylamylamine. One 2017 study found that treating muscle cells with black ginseng extract promoted muscle-specific gene expression and cellular differentiation. This helped the muscle cells grow larger, wider, and thicker, and enhanced cellular activity. Magnesium is an important part of different enzymatic reactions that impact muscular performance during exercise. With this in mind, experts need to conduct more studies before they can determine zinc’s role in physical performance.