Pre Workout

Involved in energy metabolism and making neurotransmitters; supplementing helps only if intake is low.

Needed for red blood cells and nerve function; especially relevant for vegans and vegetarians.

Magnesium supports muscle and nerve function and sleep; many athletes fall short of the recommended intake. Supplementing helps mainly when intake is low. Glycinate and malate forms are well absorbed and gentle on the stomach.

Sodium is the main electrolyte lost in sweat; replacing it supports fluid balance in long or hot sessions.

An electrolyte involved in muscle and nerve function; sweat losses are much smaller than sodium's.

Raises nitric oxide and may modestly improve high-intensity performance at 3–6g; lower doses are less studied.

Raises muscle carnosine, which buffers acid; around 3–6g a day for at least 4 weeks improves efforts of roughly 1–4 minutes. Harmless tingling is common; split doses reduce it.

An amino acid that may help maintain focus under stress or sleep loss; effects on endurance are inconsistent.

Needed for nerve signaling and cell membranes; evidence for performance benefits is limited.

An amino acid from tea that promotes relaxation without sedation; 200mg is the typical studied dose and may help sleep quality.

A mild stimulant from cocoa; weaker than caffeine, with little evidence for performance.

Around 3mg per kg of body weight reliably improves endurance performance and focus; count all caffeine sources across the day.