VO2 max

Scientific Information on VO2 max

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The Human Effect Matrix looks at human studies (excluding animal/petri-dish studies) to tell you what what supplements affect VO2 max

Level of Evidence	Supplement	Change	Magnitude of Effect Size	Scientific Consensus	Comments
B	Creatine		Minor	33% See all 4 studies	Improvements in VO2 max are not wholly reliable, and appear to be low in magnitude.
B	Beta-Alanine			60% See all 5 studies	Highly unreliable effects on VO2 max and currently is thought to have no significant effect.
B	Fish Oil			100% See all 3 studies	There is no evidence to support an improvement of VO2 max when fish oil is consumed alongside an exercise routine
B	Sodium Bicarbonate			71% See all 7 studies	For the most part, peak VO2 consumption is not significantly influenced by supplemental sodium bicarbonate (although VO2 kinetics that are not referring to VO2 max... show may be influenced somewhat)
C	Coenzyme Q10		Minor	100% See 2 studies	An increase in VO2 max of untrained persons has been noted following CoQ10 supplementation.
C	Vitamin C			100% See study	Does not appear to have a role in altering VO2 max
C	Echinacea		Minor	100% See study	Not an astounding increase in VO2 max, requires replication.
C	Cordyceps			100% See 2 studies	No significant influence on VO2 max in otherwise healthy persons.
C	Rhodiola Rosea			100% See study	May slightly improve oxygen consumption during submaximal exercise in untrained persons, but overall the improvement in VO2 max does not appear to be highly potent or reliable.
C	Caffeine			100% See study	No significant influence on VO2 max ratings
C	Green Tea Catechins		Minor	100% See study	An increase in VO2 max has been noted in untrained persons
C	L-Carnitine			100% See study	No detectable influence on VO2 max associated with carnitine supplementation
D	Eleutherococcus senticosus		Minor	100% See study	Possible increases in VO2 max, but requires more evidence to ascertain potency and reliability
D	HMB			100% See study	No significant influence on VO2 max in trained athletes

References

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3. Mc Naughton L, Thompson D. Acute versus chronic sodium bicarbonate ingestion and anaerobic work and power output. J Sports Med Phys Fitness. (2001)
4. Douroudos II, et al. Dose-related effects of prolonged NaHCO3 ingestion during high-intensity exercise. Med Sci Sports Exerc. (2006)
5. Price MJ, Cripps D. The effects of combined glucose-electrolyte and sodium bicarbonate ingestion on prolonged intermittent exercise performance. J Sports Sci. (2012)
6. Price MJ, Singh M. Time course of blood bicarbonate and pH three hours after sodium bicarbonate ingestion. Int J Sports Physiol Perform. (2008)
7. Kilding AE, Overton C, Gleave J. Effects of caffeine, sodium bicarbonate, and their combined ingestion on high-intensity cycling performance. Int J Sport Nutr Exerc Metab. (2012)
8. Carr AJ, et al. Reliability and effect of sodium bicarbonate: buffering and 2000-m rowing performance. Int J Sports Physiol Perform. (2012)
9. Harris SS, Dawson-Hughes B. No effect of bicarbonate treatment on insulin sensitivity and glucose control in non-diabetic older adults. Endocrine. (2010)
10. Volianitis S, et al. Plasma pH does not influence the cerebral metabolic ratio during maximal whole body exercise. J Physiol. (2011)
11. Sale C, et al. Effect of β-alanine plus sodium bicarbonate on high-intensity cycling capacity. Med Sci Sports Exerc. (2011)
12. Zabala M, et al. Bicarbonate ingestion has no ergogenic effect on consecutive all out sprint tests in BMX elite cyclists. Eur J Appl Physiol. (2011)
13. Carr AJ, Gore CJ, Dawson B. Induced alkalosis and caffeine supplementation: effects on 2,000-m rowing performance. Int J Sport Nutr Exerc Metab. (2011)
14. Schoppen S, et al. Does bicarbonated mineral water rich in sodium change insulin sensitivity of postmenopausal women. Nutr Hosp. (2007)
15. Kupcis PD, et al. Influence of sodium bicarbonate on performance and hydration in lightweight rowing. Int J Sports Physiol Perform. (2012)
16. Driller MW, et al. The effects of chronic sodium bicarbonate ingestion and interval training in highly trained rowers. Int J Sport Nutr Exerc Metab. (2013)
17. Cameron SL, et al. Increased blood pH but not performance with sodium bicarbonate supplementation in elite rugby union players. Int J Sport Nutr Exerc Metab. (2010)
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26. Wu CL, et al. Sodium bicarbonate supplementation prevents skilled tennis performance decline after a simulated match. J Int Soc Sports Nutr. (2010)
27. Hunter AM, et al. The effect of induced alkalosis and submaximal cycling on neuromuscular response during sustained isometric contraction. J Sports Sci. (2009)
28. Zabala M, et al. Effects of sodium bicarbonate ingestion on performance and perceptual responses in a laboratory-simulated BMX cycling qualification series. J Strength Cond Res. (2008)
29. Pruscino CL, et al. Effects of sodium bicarbonate, caffeine, and their combination on repeated 200-m freestyle performance. Int J Sport Nutr Exerc Metab. (2008)
30. Lindh AM, et al. Sodium bicarbonate improves swimming performance. Int J Sports Med. (2008)
31. Siegler JC, et al. Pre-exercise alkalosis and acid-base recovery. Int J Sports Med. (2008)
32. Artioli GG, et al. Does sodium-bicarbonate ingestion improve simulated judo performance. Int J Sport Nutr Exerc Metab. (2007)
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52. Marx JO, et al. Effect of alkalosis on plasma epinephrine responses to high intensity cycle exercise in humans. Eur J Appl Physiol. (2002)
53. Bouissou P, et al. Metabolic and blood catecholamine responses to exercise during alkalosis. Med Sci Sports Exerc. (1988)
54. McNaughton L, et al. Effects of chronic bicarbonate ingestion on the performance of high-intensity work. Eur J Appl Physiol Occup Physiol. (1999)
55. Lambert CP, et al. Influence of sodium bicarbonate ingestion on plasma ammonia accumulation during incremental exercise in man. Eur J Appl Physiol Occup Physiol. (1993)
56. Lavender G, Bird SR. Effect of sodium bicarbonate ingestion upon repeated sprints. Br J Sports Med. (1989)
57. Webster MJ, et al. Effect of sodium bicarbonate ingestion on exhaustive resistance exercise performance. Med Sci Sports Exerc. (1993)
58. Brien DM, McKenzie DC. The effect of induced alkalosis and acidosis on plasma lactate and work output in elite oarsmen. Eur J Appl Physiol Occup Physiol. (1989)
59. Gao JP, et al. Sodium bicarbonate ingestion improves performance in interval swimming. Eur J Appl Physiol Occup Physiol. (1988)
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63. Stephens TJ, et al. Effect of sodium bicarbonate on muscle metabolism during intense endurance cycling. Med Sci Sports Exerc. (2002)
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