Pre-Workout

Effective Dosage

• On a total gram per day basis, beta-alanine dosing ranges from 2.4 to 6.4 g per day.[5][7] Other studies have broken down beta-alanine supplementation into 4 equal doses of 1.6 g per dosage. [6][8] 

Mechanisms of Action

• Beta-Alanine is a non-essential amino acid synthesized in the liver and taken up into skeletal muscle to yield carnosine, a histidine containing dipeptide. Carnosine acts as an intracellular hydrogen ion buffer to high intensity exercise, antioxidant and regulates muscle contractility.[5] However, it cannot be synthesized in skeletal muscle without Beta-Alanine acting as the rate limiting precursor. In isolated muscle, the absence of carnosine as a buffering agent leads to fatigue due to increased acidosis. Therefore, high levels of skeletal muscle carnosine is positively associated with anaerobic exercise performance.[7]

Performance Components

• Beta-Alanine improves muscle buffering capacity leading to improved resistance training quality by increasing the number of repetitions that can be performed at a given intensity of training.[6]
• Beta-alanine delays the onset of fatigue by reducing muscle acidosis.[6]
• Increases peak power output in high intensity exercise.[6][8]

Mechanisms of Action

• Caffeine is rapidly absorbed through the body’s gastrointestinal tract and moves through the cellular membranes in a highly efficient manner. It is metabolized by the liver and through enzymatic actions resulting in several metabolites, including paraxanthine and theobromine.[9] Caffeine appears in the bloodstream as quickly as 15-45 minutes after consumption with peak concentrations evident 60 minutes post consumption. Caffeine crosses the blood brain barrier with little difficulty resulting in a primary site of action in the central nervous system (CNS) by altering specific signaling pathways. Caffeine use during exercise acts to decrease the body's reliance on glycogen utilization and increases its dependence on free fatty acid mobilization. Additionally, caffeine supplementation increases serum beta-endorphin concentrations and leads to decreased pain perception.[9] The body then excretes caffeine and its metabolites through the kidneys. Due to caffeine’s half life, circulating concentrations decrease by 50-75% within 3-6 hours after consumption.[9]

Performance Components

• Increases lipolysis and the body’s dependance on free fatty acid mobilization.[9][10]
• Increases energy expenditure through its thermogenic stimulation.[9]
• Enhances cognitive performance through increased vigilance and alertness.[9]

Effective Dosage

• Rhodiola supplementation of 200-680 mg/day has been shown to improve physical performance while a dosage between 100-576 mg/day may reduce mental fatigue.[11]

Mechanisms of Action

• Rhodiola is a medicinal plant which contains adaptogenic and biologically active substances in its root, including flavonoids and phenolic glycosides. An adaptogen is a natural herbal substance that helps the body adapt and resist damage caused by stress. The adaptogenic properties of rhodiola are attributed to its regulation of the hypothalamus pituitary-adrenal (HPA) axis and key mediators in the body’s stress response such as cortisol.[12]

Performance Components

• Shown to reduce oxidative stress in blood, liver and skeletal muscle [11] (animal study).
• Increases cognitive and neural performance [11] (in healthy males).
• Increases overall health in mentally fatigued populations.[11]

Effective Dosage

Effective Dosage

• 100 mg of L-dopa is effective in increasing mood in healthy individuals.[13]

Mechanism of Action

• The amino acid L-3,4-dihydroxyphenylalanine (L-DOPA) is a metabolite of L-tyrosine and the precursor to dopamine. L-dopa crosses the blood brain barrier where it is synthesized to dopamine in the central and peripheral nervous systems.[14] Mucuna Pruriens are a naturally occurring herbal supplement containing adaptogenic properties and high levels of L-dopa. They are typically referred to as the dopa bean.[15] Together they act as a nootropic agent to lower stress, improve mood, reduce anxiety, improve focus and boost libido.[16]

Performance Components

• May improve cognitive function and mental alertness.[17][18]
• Boosts libido and motivation.[19]
• Decreases stress levels.[15]