Advanced 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.

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

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.

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

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

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

A blend whose individual ingredient amounts aren't disclosed on the label, so the dose of each can't be checked against the research.

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.

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

A plant extract marketed for energy or focus; evidence is limited to a few small, industry-funded trials.

Plant antioxidants; studies on performance and recovery show small or inconsistent effects.