Podium Fuse Pre Workout

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

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.

A B vitamin involved in turning food into energy; supplementing helps only if your diet is short on it.

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.

May reduce exercise-related oxidative stress and modestly improve endurance performance; results are mixed.

Oral ATP and 'ATP-boosting' ingredients are marketed for strength and power; a few small, mostly industry-funded trials show benefits, and results are inconsistent.

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

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

GABA is the brain's main calming messenger, but it's unclear how much taken by mouth reaches the brain; evidence for sleep is limited.

A natural source of caffeine; count it towards your total caffeine intake. Caffeine at around 3mg per kg of body weight improves endurance.

A caffeine-like compound; small studies suggest effects on energy and focus, with little evidence for performance.

Ginseng-type herbs are studied for energy, stress and recovery; results are mixed and many studies are small.

A plant compound that slows the breakdown of a memory messenger; evidence in healthy people is limited, and it shouldn't be taken long-term without advice.