POW Pre Workout

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

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.

Dietary nitrate (from beetroot or similar) can improve exercise efficiency and endurance, especially in recreational athletes; the evidence is weaker in highly trained athletes. Studies use roughly 400–800mg of nitrate.

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

Calcium fructoborate is a source of boron, studied mainly for joint comfort; evidence for athletes is limited.

A compound marketed for focus; there's little good evidence that it helps healthy adults.

A precursor to serotonin and melatonin; small studies suggest sleep and mood effects, but evidence is limited. Avoid combining with antidepressants.

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