PRE PWDR

L-citrulline malate is a combination of the amino acid L-citrulline and malate, a form of malic acid that's integral to your cell's energy cycle. Research shows pairing L-citrulline with malate can reduce fatigue by boosting ATP energy production by 34% during exercise(1.) L-citrulline is essential for producing the amino acid arginine, a nitric oxide (NO) booster(2.) By releasing more NO gas, your blood vessels relax and circulation improves. The increase in blood flow improves the delivery of oxygen and nutrients to your muscles and the removal of waste products like lactic acid(3,) helping with muscle recovery. All these factors help L-citrulline malate delay fatigue(4) and enhance exercise performance(5.) It can even reduce delayed onset muscle soreness (DOMS) by 40%(6.) Research on L-citrulline malate has found the most effective doses range from 3000 – 8000 mg daily(3,6)

Beta-alanine is a popular amino acid for fitness enthusiasts as it minimizes muscle fatigue and promotes recovery. It's essential to produce carnosine in your muscles, a compound that regulates muscle pH during exercise(1.) It prevents a buildup of lactic acid, allowing you to exercise harder for longer. By boosting your exercise capacity, beta-alanine helps you gain more lean muscle mass(2.) It's also been shown to increase endurance and delay fatigue during short bouts of high-intensity exercise(3.) Studies have found that 2000 – 6000 mg of beta-alanine daily is ideal for performance and recovery(4)

Betaine anhydrous – sometimes known as trimethylglycine – is an exciting natural compound that helps improve strength and endurance. Research shows taking betaine anhydrous improves body composition(1) and promotes greater strength and power(2) during exercise. It's linked to an increase in Human Growth Hormone (HGH) post-workout(3) – the hormone involved in muscle building and recovery. Studies on betaine anhydrous have shown benefits when taking between 500 – 9000 mg daily(4)

Taurine is an amino acid concentrated in your brain and muscle tissue that enhances physical performance, endurance, strength, and exercise recovery(1.) It helps your body clear lactic acid quickly, which may reduce delayed onset muscle soreness (DOMS) and delay muscle fatigue to help you meet your workout goals(2.) Taurine also promotes weight loss by helping you burn fat for energy(3)

Supplementing with taurine is ideal for vegetarians, vegans, athletes, and older people who may be at risk for low levels of this amino acid. Studies have shown a daily dose of 1000 – 3000 mg of taurine before exercise is ideal for performance and recovery(1)

Caffeine is a natural stimulant and one of the most well-researched compounds for supporting exercise performance. Supplementing with caffeine increases alertness, reaction time, muscle strength, and endurance during exercise(1.) Caffeine stimulates the central nervous system and blocks the neurotransmitter adenosine(2,) delaying fatigue and giving you sustained energy. According to the International Society of Sports Nutrition, caffeine enhances performance and mental alertness during high-intensity and endurance exercise(3.) Caffeine also promotes fat loss and a healthy Body Mass Index (BMI)(4.)The suggested dose for caffeine for exercise performance and mental alertness ranges from 1.4 – 2.7 mg per pound of bodyweight(3)

L-theanine is a naturally occurring amino acid that promotes a relaxed focus by boosting gamma-aminobutyric acid (GABA) levels, a calming brain chemical(1.) L-theanine works synergistically with caffeine to enhance alertness and mental concentration(2.) If you struggle with anxiety or insomnia, it’s crucial to use caffeine in conjunction with L-theanine. Research has found L-theanine doses ranging from 97 – 400 mg is beneficial for stress resilience(3) and mental performance(2)

Alpha-GPC – or Alpha-glycerylphosphorylcholine – is a precursor to the neurotransmitter acetylcholine essential for optimal cognitive function and muscle contraction(1.) Alpha-GPC helps you focus during exercise and exert more strength(2) and agility. Alpha-GPC naturally enhances the production of Human Growth Hormone (HGH)(3) by as much as 44 times! This may explain how it promotes fat burning(4) and physical performance(5) when taken before exercise. Studies also show Alpha-GPC improves motivation(6,) when you need an extra nudge to make it to the gym.