RAW Thuper Thavage 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.

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

The most researched sports supplement: 3–5g a day raises muscle creatine stores, improving repeated high-intensity efforts, strength training and recovery. Creapure® is a well-known high-purity creatine monohydrate.

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.

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

A mushroom studied for memory and nerve health; human trials are small.

An arginine by-product marketed for blood flow; human evidence is very limited.

A choline source studied for focus and power output; results are mixed.

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

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

A traditional herbal ingredient; there is little human research for this use.

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.

A traditional herbal ingredient; there is little human research for this use.

A mushroom studied for memory and nerve health; human trials are small.