With supplementation, the details matter. We have gone through extensive research and analysis of over 200 cited studies to build our recommendation software. We pick our ingredient portfolio with supplements with the most amount of scientific evidence of its effectiveness.
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The most popular cognitive enhancing ingredient worldwide. Caffeine is a natural stimulant found in various plants, known for increasing alertness and reducing fatigue.
Caffeine is widely recognized for its ability to enhance both cognitive and physical performance across a range of activities. It helps to boost alertness, concentration, and decision-making while also delaying the onset of fatigue, contributing to improved athletic performance (1, 3, 7).
In the realm of endurance sports, caffeine has been shown to improve performance regardless of temperature conditions (6). A dose of 3 mg per kg of body weight has been found to be effective in enhancing cycling performance among well-trained athletes (5). For team sports and high-intensity activities, consuming larger amounts of caffeine can substantially improve prolonged, intermittent-sprint ability (7). Chewing caffeine gum has also been found to reduce fatigue during intense cycling sprints and has been linked to higher testosterone levels and lower cortisol levels (8).
Caffeine's positive impact on cognitive performance is well-documented as well. It has been found to improve simple reaction time, sustained attention, and verbal memory when combined with glucose (1). Moreover, it induces arousal and elevates mood, enhancing vigilance task performance while reducing reaction time (2).
Regular intake of the stimulant can lead to a significant tolerance to its anxiety-inducing effects, even in genetically vulnerable individuals (4). When used appropriately, caffeine can be a valuable tool for individuals looking to enhance their physical and cognitive performance across a range of activities.
Being one the most sought after and popular cognitive andenergy enhancing compounds, our algorithm takes into account your tolerance,body weight, time of day and more to ensure the best dosage for you.
1. Adan A, Serra-Grabulosa JM. Effects of caffeine and glucose, alone and combined, on cognitive performance. Hum Psychopharmacol. 2010 Jun-Jul;25(4):310-7. doi: 10.1002/hup.1115. PMID: 20521321
2. Childs E, de Wit H. Subjective, behavioral, and physiological effects of acute caffeine in light, nondependent caffeine users. Psychopharmacology (Berl). 2006 May;185(4):514-23. doi: 10.1007/s00213-006-0341-3. Epub 2006 Mar 16. PMID: 16541243.
3. Duvnjak-Zaknich DM, Dawson BT, Wallman KE, Henry G. Effect of caffeine on reactive agility time when fresh and fatigued. Med Sci Sports Exerc. 2011 Aug;43(8):1523-30. doi: 10.1249/MSS.0b013e31821048ab. PMID: 21266929.
4. Rogers PJ, Hohoff C, Heatherley SV, Mullings EL, Maxfield PJ, Evershed RP, Deckert J, Nutt DJ. Association of the anxiogenic and alerting effects of caffeine with ADORA2A and ADORA1 polymorphisms and habitual level of caffeine consumption. Neuropsychopharmacology. 2010 Aug;35(9):1973-83. doi: 10.1038/npp.2010.71. Epub 2010 Jun 2. PMID: 20520601; PMCID: PMC3055635.
5. Desbrow B, Biddulph C, Devlin B, Grant GD, Anoopkumar-Dukie S, Leveritt MD. The effects of different doses of caffeine on endurance cycling time trial performance. J Sports Sci. 2012;30(2):115-20. doi: 10.1080/02640414.2011.632431. Epub 2011 Dec 6. PMID: 22142020.
6. Ganio MS, Johnson EC, Klau JF, Anderson JM, Casa DJ, Maresh CM, Volek JS, Armstrong LE. Effect of ambient temperature on caffeine ergogenicity during endurance exercise. Eur J Appl Physiol. 2011 Jun;111(6):1135-46. doi: 10.1007/s00421-010-1734-x. Epub 2010 Dec 1. PMID: 21120518.
7. Schneiker KT, Bishop D, Dawson B, Hackett LP. Effects of caffeine on prolonged intermittent-sprint ability in team-sport athletes. Med Sci Sports Exerc. 2006 Mar;38(3):578-85. doi: 10.1249/01.mss.0000188449.18968.62. PMID: 16540848.
8. Paton CD, Lowe T, Irvine A. Caffeinated chewing gum increases repeated sprint performance and augments increases in testosterone in competitive cyclists. Eur J Appl Physiol. 2010 Dec;110(6):1243-50. doi: 10.1007/s00421-010-1620-6. Epub 2010 Aug 25. PMID: 20737165.
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Theobromine is a natural compound found in cocoa beans and chocolate, known for its mild stimulant effects. It provides a slower and sustained energy boost compared to caffeine, with fewer side effects and crashes.
Theobromine is an intriguing alternative to caffeine for those seeking a milder stimulant with fewer side effects and a more extended energy boost. It has demonstrated its potential to improve cognitive performance, with studies showing positive associations between theobromine intake and delayed recall, animal fluency, and digit symbol substitution test scores (1). This is particularly relevant for athletes engaging in sports requiring focus and quick decision-making.
Theobromine's stimulant effects are experienced gradually, with peak plasma levels occurring around three hours after administration (2). Unlike caffeine, theobromine produces mild enjoyable sensations without significantly affecting mood or arousal levels (3). It has been observed to have dose-dependent effects on heart rate (3). In comparison to caffeine, theobromine has a less pronounced and slower impact on enhancing time-trial performance (5).
Besides its cognitive and stimulant properties, theobromine has potential benefits for cardiovascular health. It has been found to significantly decrease blood pressure in normotensive subjects, in contrast to caffeine, which raises it (6). When taken orally, theobromine has been shown to function as a phosphodiesterase (PDE) inhibitor in the brain, which helps facilitate motor learning in mice through the activation of the cAMP/CREB/BDNF pathways (4). This may have implications for athletes and individuals interested in improving their motor skills or engaging in activities that require precise muscle coordination.
The longer lasting and more gradually stimulating effects are useful for anyone working out earlier in the day and do not want a crash from caffeine. Theobromine is included in our algorithm for people working out earlier in the day with a wide range of uses.
1. Gao L, Ge W, Peng C, Guo J, Chen N, He L. Association between Dietary Theobromine and Cognitive Function in a Representative American Population: A Cross-Sectional Study. J Prev Alzheimers Dis. 2022;9(3):449-457. doi: 10.14283/jpad.2022.39. PMID: 35841246.
2. Mumford GK, Benowitz NL, Evans SM, Kaminski BJ, Preston KL, Sannerud CA, Silverman K, Griffiths RR. Absorption rate of methylxanthines following capsules, cola and chocolate. Eur J Clin Pharmacol. 1996;51(3-4):319-25. doi: 10.1007/s002280050205. PMID: 9010706.
3. Baggott MJ, Childs E, Hart AB, de Bruin E, Palmer AA, Wilkinson JE, de Wit H. Psychopharmacology of theobromine in healthy volunteers. Psychopharmacology (Berl). 2013 Jul;228(1):109-18. doi: 10.1007/s00213-013-3021-0. Epub 2013 Feb 19. PMID: 23420115; PMCID: PMC3672386.
4. Yoneda M, Sugimoto N, Katakura M, Matsuzaki K, Tanigami H, Yachie A, Ohno-Shosaku T, Shido O. Theobromine up-regulates cerebral brain-derived neurotrophic factor and facilitates motor learning in mice. J Nutr Biochem. 2017 Jan;39:110-116. doi: 10.1016/j.jnutbio.2016.10.002. Epub 2016 Oct 8. PMID: 27833051.
5. Hu, J (2016) Ergogenic Effects of Intake of Salbutamol, Caffeine and Theobromine on Non-Asthmatic Subjects. Doctoral thesis, Liverpool John Moores University.
6. Mitchell ES, Slettenaar M, vd Meer N, Transler C, Jans L, Quadt F, Berry M. Differential contributions of theobromine and caffeine on mood, psychomotor performance and blood pressure. Physiol Behav. 2011 Oct 24;104(5):816-22. doi: 10.1016/j.physbeh.2011.07.027. Epub 2011 Aug 4. PMID: 21839757.
Guarana seed extract is a natural stimulant containing caffeine. It also boosts cognitive function and athletic performance.
Guarana seed extract has gained popularity as a natural supplement due to its diverse applications and potential benefits. It is particularly effective in boosting energy levels, thanks to its high caffeine content, around 12% by mass and additional stimulants like theobromine and catechins (1). This makes it a suitable supplement for enhancing performance in endurance sports, high-intensity interval training, and sports requiring mental focus and alertness. In a randomized double-blind crossover trial, 25 participants showed an improvement in reaction time and alertness (7).
In addition to its energy-boosting effects, guarana seed extract has been shown to support cognitive function. Studies have demonstrated that it can improve cognitive behavior in rats (3,7), exhibit anxiolytic effects through serotoninergic and dopaminergic signaling (4), and lead to faster response times in various cognitive tasks without affecting accuracy (8). Moreover, both guarana and caffeine have exhibited antidepressant-like effects in a forced swimming test in rats, reducing immobility duration (5).
Guarana seed extract and its antioxidant properties have shown promise in alleviating fatigue, particularly in breast cancer chemotherapy patients, without affecting sleep quality (6). It helps protect cells from oxidative damage and has even been found to prevent testicular oxidative stress caused by methotrexate, making it a potential supplement medication, as demonstrated by the reversal of sperm DNA damage to control levels (9).
Finally, guarana seed extract has been found to support neuronal health, as evidenced by its ability to improve the cell viability of dopaminergic neurons treated with rotenone and reduce LDH levels (2). This underlines its potential in promoting brain health and combating neurodegenerative diseases.
Guarana Seed Extract is a fantastic natural caffeine source with benefits outside of its caffeine content. If you're looking for a stimulating and all natural formulation, guarana will be included in your formula.
1. Bittencourt LS, Machado DC, Machado MM, Dos Santos GF, Algarve TD, Marinowic DR, Ribeiro EE, Soares FA, Barbisan F, Athayde ML, Cruz IB. The protective effects of guaraná extract (Paullinia cupana) on fibroblast NIH-3T3 cells exposed to sodium nitroprusside. Food Chem Toxicol. 2013 Mar;53:119-25. doi: 10.1016/j.fct.2012.11.041. Epub 2012 Dec 5. PMID: 23220610.
2. de Oliveira DM, Barreto G, Galeano P, Romero JI, Holubiec MI, Badorrey MS, Capani F, Alvarez LD. Paullinia cupana Mart. var. Sorbilis protects human dopaminergic neuroblastoma SH-SY5Y cell line against rotenone-induced cytotoxicity. Hum Exp Toxicol. 2011 Sep;30(9):1382-91. doi: 10.1177/0960327110389837. Epub 2010 Nov 16. PMID: 21081703.
3. Otobone, F. J., Sanches, A. C., Nagae, R. L., Martins, J. V. C., Obici, S., Mello, J. C. P. de ., & Audi, E. A.. (2005). Effect of crude extract and its semi purified constituents from guaraná seeds [Paullinia cupana var. sorbilis (Mart.) lucke] on cognitive performance in Morris water maze in rats. Brazilian Archives of Biology and Technology, 48(Braz. arch. biol. technol., 2005 48(5)), 723–728.
4. Roncon CM, Biesdorf de Almeida C, Klein T, de Mello JC, Audi EA. Anxiolytic effects of a semipurified constituent of guaraná seeds on rats in the elevated T-maze test. Planta Med. 2011 Feb;77(3):236-41. doi: 10.1055/s-0030-1250315. Epub 2010 Sep 15. PMID: 20845263.
5. Campos AR, Barros AI, Albuquerque FA, M Leal LK, Rao VS. Acute effects of guarana (Paullinia cupana Mart.) on mouse behaviour in forced swimming and open field tests. Phytother Res. 2005 May;19(5):441-3. doi: 10.1002/ptr.1471. PMID: 16106397.
6. de Oliveira Campos MP, Riechelmann R, Martins LC, Hassan BJ, Casa FB, Del Giglio A. Guarana (Paullinia cupana) improves fatigue in breast cancer patients undergoing systemic chemotherapy. J Altern Complement Med. 2011 Jun;17(6):505-12. doi: 10.1089/acm.2010.0571. Epub 2011 May 25. PMID: 21612429.
7. Gurney T, Bradley N, Izquierdo D, Ronca F. Cognitive Effects of Guarana Supplementation with Maximal Intensity Cycling. Br J Nutr. 2022 Sep 23:1-21. doi: 10.1017/S0007114522002859. Epub ahead of print. PMID: 36146946.
8. Hack B, Penna EM, Talik T, Chandrashekhar R, Millard-Stafford M. Effect of Guarana (Paullinia cupana) on Cognitive Performance: A Systematic Review and Meta-Analysis. Nutrients. 2023 Jan 14;15(2):434. doi: 10.3390/nu15020434. PMID: 36678305; PMCID: PMC9865053.
9. Aldhahrani A. Paullinia cupana seed extract ameliorated methotrexate-induced testicular dysfunction through the regulation of antioxidants, inflammatory, apoptosis/anti-apoptosis, and steroidogenesis-associated genes. Environ Sci Pollut Res Int. 2023 Feb;30(6):15115-15127. doi: 10.1007/s11356-022-22698-2. Epub 2022 Sep 27. PMID: 36168017.
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Green tea extract (ECGC) is a powerful antioxidant derived from green tea leaves, known to aid weight loss, improve athletic performance, and promote overall health.
Green tea extract offers numerous benefits for overall health. One of its most sought-after effects is the ability to support weight loss and enhance fat oxidation during exercise, as demonstrated in a study showing improved exercise-induced decreases in abdominal fat and serum triglyceride levels (1). Researchers found that obese children experienced a significant reduction in waist circumference, systolic blood pressure, and low-density lipoprotein cholesterol (2). Green Tea has a very similar effect to caffeine in fat oxidation (3).
Not only does green tea extract aid in weight management, but it also positively impacts cardiovascular health. A study found that moderate tea consumption led to a significant 40% improvement in endothelial-dependent vasodilation, indicating better blood vessel function (7). Additionally, various compounds in green tea extract have been shown to promote a dose-dependent increase in nitric oxide production, which can further enhance cardiovascular health (8).
Athletic performance can also be improved by using green tea extract. It has been shown to enhance fat oxidation and VO2 max when administered acutely before exercise at a dosage of 945mg, without impacting heart rate (4). This can be particularly beneficial for endurance athletes and those participating in high-intensity interval training. A study observed that the group receiving EGCG experienced reduced soreness ratings 24 hours after exercising compared to a placebo group (5).
Cognitive function is an area where green tea extract shines. Research suggests that EGCG, a major component of the extract, can potentially enhance hippocampus-dependent learning and memory by facilitating adult neurogenesis (6).
Green Tea Extract is formulated for anyone looking for a more natural approach to supplementation along with a goal of losing weight. However, as stated above, it has numerous benefits outside of fat loss.
1.Maki KC, Reeves MS, Farmer M, Yasunaga K, Matsuo N, Katsuragi Y, Komikado M, Tokimitsu I, Wilder D, Jones F, Blumberg JB, Cartwright Y. Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults. J Nutr. 2009 Feb;139(2):264-70. doi: 10.3945/jn.108.098293. Epub 2008 Dec 11. PMID: 19074207.
2. Matsuyama T, Tanaka Y, Kamimaki I, Nagao T, Tokimitsu I. Catechin safely improved higher levels of fatness, blood pressure, and cholesterol in children. Obesity (Silver Spring). 2008 Jun;16(6):1338-48. doi: 10.1038/oby.2008.60. Epub 2008 Mar 20. PMID: 18356827.
3. Thielecke F, Rahn G, Böhnke J, Adams F, Birkenfeld AL, Jordan J, Boschmann M. Epigallocatechin-3-gallate and postprandial fat oxidation in overweight/obese male volunteers: a pilot study. Eur J Clin Nutr. 2010 Jul;64(7):704-13. doi: 10.1038/ejcn.2010.47. Epub 2010 Apr 7. PMID: 20372175.
4. Richards JC, Lonac MC, Johnson TK, Schweder MM, Bell C. Epigallocatechin-3-gallate increases maximal oxygen uptake in adult humans. Med Sci Sports Exerc. 2010 Apr;42(4):739-44. doi: 10.1249/MSS.0b013e3181bcab6c. PMID: 19952844; PMCID: PMC2895949.
5. Kerksick CM, Kreider RB, Willoughby DS. Intramuscular adaptations to eccentric exercise and antioxidant supplementation. Amino Acids. 2010 Jun;39(1):219-32. doi: 10.1007/s00726-009-0432-7. Epub 2009 Dec 5. PMID: 19967420.
6. Wang Y, Li M, Xu X, Song M, Tao H, Bai Y. Green tea epigallocatechin-3-gallate (EGCG) promotes neural progenitor cell proliferation and sonic hedgehog pathway activation during adult hippocampal neurogenesis. Mol Nutr Food Res. 2012 Aug;56(8):1292-303. doi: 10.1002/mnfr.201200035. Epub 2012 Jun 13. PMID: 22692966.
7. Ras RT, Zock PL, Draijer R. Tea consumption enhances endothelial-dependent vasodilation; a meta-analysis. PLoS One. 2011 Mar 4;6(3):e16974. doi: 10.1371/journal.pone.0016974. PMID: 21394199; PMCID: PMC3048861.
8. Persson IA, Josefsson M, Persson K, Andersson RG. Tea flavanols inhibit angiotensin-converting enzyme activity and increase nitric oxide production in human endothelial cells. J Pharm Pharmacol. 2006 Aug;58(8):1139-44. doi: 10.1211/jpp.58.8.0016. PMID: 16872562.
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Vitamin B12 is a vital nutrient that supports overall health, improves cognitive function, and helps maintain energy levels.
Vitamin B-12 is an essential nutrient crucial for a variety of bodily functions, particularly those associated with cognitive performance and athletic ability. It is known to enhance cognitive functions, including memory, focus, as demonstrated by the positive correlation between B-12 levels and word recall, as well as verbal fluency (1,3). B-12 also supports nerve function, with inadequate levels linked to impaired sensory and motor peripheral nerve function, potentially leading to a decline in physical performance (2).
This vital nutrient also plays a role in energy production, helping to reduce fatigue during physical activities. The conversion of cobalamin into methyl- or 5-deoxyadenosyl forms activates co-factors necessary for methionine synthase and L-methyl-malonyl-CoA mutase, which may potentially enhance energy levels and metabolism (4). This makes Vitamin B-12 particularly beneficial for those participating in endurance sports, strength-based activities, and high-intensity sports.
In addition to the athletic benefits, Vitamin B-12 is also valuable for maintaining overall health. It assists in regulating various metabolic processes, including fat and protein metabolism, supporting a healthy and active lifestyle.
Our algorithm codes Vitamin B12 into many powerlifters and cardiovascular focused individuals because of the heightened energy levels it promotes along with the neuronal support for central nervous system stressing activities.
1. Horvat P, Gardiner J, Kubinova R, Pajak A, Tamosiunas A, Schöttker B, Pikhart H, Peasey A, Jansen E, Bobak M. Serum folate, vitamin B-12 and cognitive function in middle and older age: The HAPIEE study. Exp Gerontol. 2016 Apr;76:33-8. doi: 10.1016/j.exger.2016.01.011. Epub 2016 Jan 22. PMID: 26808046; PMCID: PMC4839985.
2. Leishear K, Boudreau RM, Studenski SA, Ferrucci L, Rosano C, de Rekeneire N, Houston DK, Kritchevsky SB, Schwartz AV, Vinik AI, Hogervorst E, Yaffe K, Harris TB, Newman AB, Strotmeyer ES; Health, Aging and Body Composition Study. Relationship between vitamin B12 and sensory and motor peripheral nerve function in older adults. J Am Geriatr Soc. 2012 Jun;60(6):1057-63. doi: 10.1111/j.1532-5415.2012.03998.x. PMID: 22690982; PMCID: PMC3376015.
3. Aguilar-Navarro SG, Carbajal-Silva JC, Palacios-Hernández MGI, Gutiérrez-Gutierrez LA, Ávila-Funes JA, Mimenza-Alvarado AJ. Association between vitamin B12 levels and cognitive impairment in older adults. Gac Med Mex. 2023;159(1):32-37. English. doi: 10.24875/GMM.M22000733. PMID: 36930548.
4. O'Leary F, Samman S. Vitamin B12 in health and disease. Nutrients. 2010 Mar;2(3):299-316. doi: 10.3390/nu2030299. Epub 2010 Mar 5. PMID: 22254022; PMCID: PMC3257642.
Vitamin B6, or P5P (pyridoxal 5'-phosphate), is an essential vitamin crucial for brain development, metabolism, and hormone regulation.
As an important player in hormone and neurotransmitter regulation, Vitamin B6 has been shown to increase growth hormone levels and decrease prolactin levels, which both can be beneficial for athletes in strength-focused sports (1,3,4). In one study, cyclists supplementing with Vitamin B6 experienced the aforementioned significant rise in growth hormone levels and a decrease in prolactin (3).
In addition to its hormone-related benefits, Vitamin B6 plays a key role in brain function, including neurotransmitter synthesis and brain development (2). Pyridoxal 5'-phosphate, a form of Vitamin B6, has been found to be useful in treating conditions such as aromatic l-amino acid decarboxylase deficiency and l-dopa-responsive conditions (2).
Another essential function of Vitamin B6 is its role in energy metabolism. It is necessary for the enzyme glycogen phosphorylase, which helps convert stored glycogen into glucose, providing energy during physical activities (6). This is particularly important for athletes involved in high-intensity sports and endurance training.
It's also worth noting the importance of maintaining adequate Vitamin B6 levels for overall health. A deficiency in Vitamin B6 was found in 12.8% of a sample population, and these levels were related to all-cause mortality (5).
If you are looking to gain muscle the increased growth hormone expression from vitamin B6 will likely be included in your personal formulation. Vitamin B6 is very useful for anyone but seems most efficacious for an aesthetics goal.
1. Delitala G, Masala A, Alagna S, Devilla L. Effect of pyridoxine on human hypophyseal trophic hormone release: a possible stimulation of hypothalamic dopaminergic pathway. J Clin Endocrinol Metab. 1976 Mar;42(3):603-6. doi: 10.1210/jcem-42-3-603. PMID: 1254699.
2. Allen GF, Neergheen V, Oppenheim M, Fitzgerald JC, Footitt E, Hyland K, Clayton PT, Land JM, Heales SJ. Pyridoxal 5'-phosphate deficiency causes a loss of aromatic L-amino acid decarboxylase in patients and human neuroblastoma cells, implications for aromatic L-amino acid decarboxylase and vitamin B(6) deficiency states. J Neurochem. 2010 Jul;114(1):87-96. doi: 10.1111/j.1471-4159.2010.06742.x. Epub 2010 Apr 9. PMID: 20403077.
3. Moretti C, Fabbri A, Gnessi L, Bonifacio V, Fraioli F, Isidori A. Pyridoxine (B6) suppresses the rise in prolactin and increases the rise in growth hormone induced by exercise. N Engl J Med. 1982 Aug 12;307(7):444-5. doi: 10.1056/NEJM198208123070719. PMID: 7088124.
4. Ren SG, Melmed S. Pyridoxal phosphate inhibits pituitary cell proliferation and hormone secretion. Endocrinology. 2006 Aug;147(8):3936-42. doi: 10.1210/en.2005-1219. Epub 2006 May 11. PMID: 16690808; PMCID: PMC1513048.
5. Yang D, Liu Y, Wang Y, Ma Y, Bai J, Yu C. Association of Serum Vitamin B6 with All-Cause and Cause-Specific Mortality in a Prospective Study. Nutrients. 2021 Aug 27;13(9):2977. doi: 10.3390/nu13092977. PMID: 34578855; PMCID: PMC8472743.
6. Mascolo E, Vernì F. Vitamin B6 and Diabetes: Relationship and Molecular Mechanisms. Int J Mol Sci. 2020 May 23;21(10):3669. doi: 10.3390/ijms21103669. PMID: 32456137; PMCID: PMC7279184.
Cordyceps is a fungus that increases ATP production, resulting in elevated energy levels, making it essential for physical activity.
Cordyceps fungus offers a multitude of benefits for those seeking to enhance their athletic performance and overall health. Cordyceps increases the production of ATP leading to increased endurance and stamina, making it a popular choice among athletes participating in marathons, cycling, and other endurance sports (5). It is also effective in increasing energy levels, which can benefit long and difficult workouts (3).
Cordyceps has also been found to enhance exercise performance through increasing ATP production, which is responsible for energy generation within cells (4). Its antioxidant properties further contribute to cellular health and combat oxidative stress that occurs during exercise (1).
Several studies have shown the positive effects of Cordyceps supplementation on athletic performance. For example, one study found that subjects who received cordyceps treatment experienced a 10.5% improvement in their metabolic threshold and an 8.5% increase in their ventilatory threshold (2). Another study discovered that Cordyceps supplementation led to significant differences in time to exhaustion, ventilatory threshold, and VO2 max compared to the control group (6).
We include cordyceps for those looking to naturally increase their energy production. The increase in ATP production seen with ATP is extremely valuable for any physical activity and has endless applications.
1. Xu YF. Effect of Polysaccharide from Cordyceps militaris (Ascomycetes) on Physical Fatigue Induced by Forced Swimming. Int J Med Mushrooms. 2016;18(12):1083-1092. doi: 10.1615/IntJMedMushrooms.v18.i12.30. PMID: 28094746.
2. Chen S, Li Z, Krochmal R, Abrazado M, Kim W, Cooper CB. Effect of Cs-4 (Cordyceps sinensis) on exercise performance in healthy older subjects: a double-blind, placebo-controlled trial. J Altern Complement Med. 2010 May;16(5):585-90. doi: 10.1089/acm.2009.0226. PMID: 20804368; PMCID: PMC3110835.
3. KIRA NAGATA, TAEKO TAJIMA, MASAYUKI UCHIDA, SUPPLEMENTAL ANTI-FATIGUE EFFECTS OF CORDYCEPS SINENSIS (TOCHU-KASO) EXTRACT POWDER DURING THREE STEPWISE EXERCISE OF HUMAN, Japanese Journal of Physical Fitness and Sports Medicine, 2006, Volume 55, Issue Supplement, Pages S145-S152, Released on J-STAGE September 27, 2012, Online ISSN 1881- 4751, Print ISSN 0039-906X.
4. Choi E, Oh J, Sung GH. Beneficial Effect of Cordyceps militaris on Exercise Performance via Promoting Cellular Energy Production. Mycobiology. 2020 Nov 9;48(6):512-517. doi: 10.1080/12298093.2020.1831135. PMID: 33312018; PMCID: PMC7717596.
5. Fellipe Pinheiro Savioli, Paulo Zogaib, Eduardo Franco, Fernando Cezar Alves de Salles, Guilherme Vieira Giorelli, Carlos Vicente Andreoli, Effects of cordyceps sinensis supplementation during 12 weeks in amateur marathoners: A randomized, double-blind placebo-controlled trial, Journal of Herbal Medicine, Volume 34, 2022, 100570, ISSN 2210-8033
6. Thongsawang, S., Krataithong, T., ChorCharoenying, S., Norchai, P., & Nokkaew, N. (2021). Applying Cordyceps sinensis to Boost Endurance Performance in Long-Distance Runners. Journal of Exercise Physiology Online, 24(3), 1+.
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Beta-Alanine is an amino acid that increases muscle carnosine levels, leading to improved muscle endurance, reduced fatigue, and enhanced athletic performance. It may also cause harmless tingling sensations.
Beta-Alanine's main effects come from Its ability to increase carnosine levels in muscles provides numerous benefits, such as enhanced muscular endurance and delayed onset of fatigue (1,2,3). The most efficaious application of Beta-Alanine seems to be endurance and cardiovascular activities (2,5), however combining Beta-Alanine with High-Intensity Interval Training (HIIT) has been shown to yield results, with a significant increase in performance, peak VO2 max, and lean muscle mass (4). It can benefit both male and female athletes across various disciplines, including resistance training, weightlifting, and cycling (5, 9).
The increase in muscle carnosine concentration is most likely the driving factor correlated with improved athletic performance (7,8). Beta-Alanine has also demonstrated the ability to promote lean muscle mass accumulation within eight weeks in previously trained athletes (6).
A lot of people know Beta-Alanine for its tingles and itches called Paresthesia, while some people love it and some people hate it, the tingles are completely harmless. Beta-Alanine is best for cardiovascular based performers with a secondary use in bodybuilding.
1. Hoffman J, Ratamess NA, Ross R, Kang J, Magrelli J, Neese K, Faigenbaum AD, Wise JA. Beta-alanine and the hormonal response to exercise. Int J Sports Med. 2008 Dec;29(12):952-8. doi: 10.1055/s-2008-1038678. Epub 2008 Jun 11. PMID: 18548362.
2. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012 Jul;43(1):25-37. doi: 10.1007/s00726-011-1200-z. Epub 2012 Jan 24. PMID: 22270875; PMCID: PMC3374095.
3. Stout JR, Cramer JT, Mielke M, O'Kroy J, Torok DJ, Zoeller RF. Effects of twenty-eight days of beta-alanine and creatine monohydrate supplementation on the physical working capacity at neuromuscular fatigue threshold. J Strength Cond Res. 2006 Nov;20(4):928-31. doi: 10.1519/R-19655.1. PMID: 17194255.
4. Smith AE, Walter AA, Graef JL, Kendall KL, Moon JR, Lockwood CM, Fukuda DH, Beck TW, Cramer JT, Stout JR. Effects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trial. J Int Soc Sports Nutr. 2009 Feb 11;6:5. doi: 10.1186/1550-2783-6-5. PMID: 19210788; PMCID: PMC2649036.
5. Stout JR, Cramer JT, Zoeller RF, Torok D, Costa P, Hoffman JR, Harris RC, O'Kroy J. Effects of beta-alanine supplementation on the onset of neuromuscular fatigue and ventilatory threshold in women. Amino Acids. 2007;32(3):381-6. doi: 10.1007/s00726-006-0474-z. Epub 2006 Nov 30. PMID: 17136505.
6. Kern BD, Robinson TL. Effects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football players. J Strength Cond Res. 2011 Jul;25(7):1804-15. doi: 10.1519/JSC.0b013e3181e741cf. PMID: 21659893.
7. Dunnett M, Harris RC. Influence of oral beta-alanine and L-histidine supplementation on the carnosine content of the gluteus medius. Equine Vet J Suppl. 1999 Jul;(30):499-504. doi: 10.1111/j.2042-3306.1999.tb05273.x. PMID: 10659307.
8. Stellingwerff T, Anwander H, Egger A, Buehler T, Kreis R, Decombaz J, Boesch C. Effect of two β-alanine dosing protocols on muscle carnosine synthesis and washout. Amino Acids. 2012 Jun;42(6):2461-72. doi: 10.1007/s00726-011-1054-4. Epub 2011 Aug 17. PMID: 21847611.
9. DE Camargo JBB, Brigatto FA, Zaroni RS, Germano MD, DA Conceição RM, Martins AN, Aoki MS, Braz TV, Lopes CR. Beta-alanine Supplementation for Four Weeks Increases Volume Index and Reduces Perceived Effort of Resistance-trained Men: A Pilot Study. Int J Exerc Sci. 2021 Aug 1;14(2):994-1003. PMID: 34567355; PMCID: PMC8439704.
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Glycerol is a colorless and odorless sugar alcohol that improves hydration, thermoregulation, and athletic performance. It can also create a noticeable "pump" effect.
Glycerol is a potent hyper hydrating molecule that increases water retention and muscle hydration during workouts. Supplementation of glycerol has been linked to an increase in endurance capacity and peak power output during various exercises (3,6). One of the key advantages of glycerol supplementation is its ability to improve hydration by promoting water retention in the body (2,7). This becomes particularly useful for endurance athletes, where maintaining proper hydration levels is essential for optimal performance.
In addition to enhanced hydration, glycerol also supports thermoregulation, helping to maintain the body's temperature during strenuous exercise, especially in hot and humid conditions (4,5). This can be especially beneficial for athletes competing in outdoor sports, where environmental conditions may impact performance.
Glycerol has been shown to reduce cardiovascular strain during physical activity, resulting in a lowered heart rate (1,5). This not only benefits athletic performance but may also promote overall cardiovascular health.
Due to its potential to positively impact endurance metrics, It could be in your formula if you are looking to improve cardiovascular performance. Bodybuilders may also see Glycerol as it aids in hydrating the muscle and creating a very enjoyable "pump."
1. Montner P, Stark DM, Riedesel ML, Murata G, Robergs R, Timms M, Chick TW. Pre-exercise glycerol hydration improves cycling endurance time. Int J Sports Med. 1996 Jan;17(1):27-33. doi: 10.1055/s-2007-972804. PMID: 8775573.
2. Anderson MJ, Cotter JD, Garnham AP, Casley DJ, Febbraio MA. Effect of glycerol-induced hyperhydration on thermoregulation and metabolism during exercise in heat. Int J Sport Nutr Exerc Metab. 2001 Sep;11(3):315-33. doi: 10.1123/ijsnem.11.3.315. PMID: 11591882.
3. Patlar S, Yalçin H, Boyali E. The effect of glycerol supplements on aerobic and anaerobic performance of athletes and sedentary subjects. J Hum Kinet. 2012 Oct;34:69-79. doi: 10.2478/v10078-012-0065-x. Epub 2012 Oct 23. PMID: 23487412; PMCID: PMC3590833.
4. Hitchins S, Martin DT, Burke L, Yates K, Fallon K, Hahn A, Dobson GP. Glycerol hyperhydration improves cycle time trial performance in hot humid conditions. Eur J Appl Physiol Occup Physiol. 1999 Oct;80(5):494-501. doi: 10.1007/s004210050623. PMID: 10502085.
5. Coutts A, Reaburn P, Mummery K, Holmes M. The effect of glycerol hyperhydration on olympic distance triathlon performance in high ambient temperatures. Int J Sport Nutr Exerc Metab. 2002 Mar;12(1):105-19. doi: 10.1123/ijsnem.12.1.105. PMID: 11993618.
6. Goulet ED, Rousseau SF, Lamboley CR, Plante GE, Dionne IJ. Pre-exercise hyperhydration delays dehydration and improves endurance capacity during 2 h of cycling in a temperate climate. J Physiol Anthropol. 2008 Sep;27(5):263-71. doi: 10.2114/jpa2.27.263. PMID: 18838842.
7. Goulet EDB, De La Flore A, Savoie FA, Gosselin J. Salt + Glycerol-Induced Hyperhydration Enhances Fluid Retention More Than Salt- or Glycerol-Induced Hyperhydration. Int J Sport Nutr Exerc Metab. 2018 May 1;28(3):246-252. doi: 10.1123/ijsnem.2017-0310. Epub 2018 May 17. PMID: 29140136.
Himalayan Pink Salt is a natural and unprocessed source of sodium that benefits hydration, electrolyte balance, and physical performance.
Himalayan Pink Salt is a valuable source of sodium that can benefit athletes and individuals looking to improve their exercise performance. Sodium intake with Himalayan Pink Salt can lead to voluntary hyperhydration, which in turn improves performance during subsequent physical activities in hot conditions (1). This increased water consumption and retention helps maintain proper fluid balance during exercise (2).
Himalayan Pink Salt helps sustain greater plasma volume during dehydrating exercises, which in turn maintains cardiovascular function and improves athletic performance (3). This is crucial as athletes exposed to hot weather can lose significant amounts of water and sodium on a daily basis, leading to imbalances in their body's water and electrolyte levels (4). It's essential to replenish both water and sodium for optimal performance.
The effects of proper hydration on performance are evident in a study that found runners who were hypohydrated (dehydrated) experienced slower run times, increased perceived effort (5). Maintaining fluid balance during extended exercise in hot conditions is needed as without consuming sufficient sodium could result in diminished performance and, in some cases, hyponatremia (6).
Sodium intake is vital for maintaining hydration levels and is important for practically any type of exercise, while being most important for endurance. We include Himalayan Pink Salt in every formulation with varying dosages.
1.Morris DM, Huot JR, Jetton AM, Collier SR, Utter AC. Acute Sodium Ingestion Before Exercise Increases Voluntary Water Consumption Resulting In Preexercise Hyperhydration and Improvement in Exercise Performance in the Heat. Int J Sport Nutr Exerc Metab. 2015 Oct;25(5):456-62. doi: 10.1123/ijsnem.2014-0212. Epub 2015 Mar 26. PMID: 25811813.
2. Morris DM, Huot JR, Jetton AM, Collier SR, Utter AC. Acute Sodium Ingestion Before Exercise Increases Voluntary Water Consumption Resulting In Preexercise Hyperhydration and Improvement in Exercise Performance in the Heat. Int J Sport Nutr Exerc Metab. 2015 Oct;25(5):456-62. doi: 10.1123/ijsnem.2014-0212. Epub 2015 Mar 26. PMID: 25811813.
3. Hamouti N, Fernández-Elías VE, Ortega JF, Mora-Rodriguez R. Ingestion of sodium plus water improves cardiovascular function and performance during dehydrating cycling in the heat. Scand J Med Sci Sports. 2014 Jun;24(3):507-18. doi: 10.1111/sms.12028. Epub 2012 Dec 17. PMID: 23253191.
4. Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-46. doi: 10.1080/02640414.2011.614269. PMID: 22150427.
5. Lopez RM, Casa DJ, Jensen KA, DeMartini JK, Pagnotta KD, Ruiz RC, Roti MW, Stearns RL, Armstrong LE, Maresh CM. Examining the influence of hydration status on physiological responses and running speed during trail running in the heat with controlled exercise intensity. J Strength Cond Res. 2011 Nov;25(11):2944-54. doi: 10.1519/JSC.0b013e318231a6c8. PMID: 22024610.
6. Rehrer NJ. Fluid and electrolyte balance in ultra-endurance sport. Sports Med. 2001;31(10):701-15. doi: 10.2165/00007256-200131100-00001. PMID: 11547892.
Coconut Water Powder is a rich source of nutrients, most notably potassium. It aids in enhancing athletic performance, maintaining healthy muscles, protecting bone health, and reducing cardiovascular risks.
Coconut Water Powder is gaining attention as a valuable part of our daily nutrition. The key to its impressive benefits is its rich nutrient profile, with potassium being a standout. This isn't just a fantastic source of hydration, it also offers important benefits for our bone health, muscle function, and heart health.
One of the exciting features of Coconut Water Powder is its high potassium content. With a noteworthy 312mg per 100g (4), this supplement provides a readily available source of potassium. Research shows that a diet abundant in potassium can lower the risk of strokes and heart diseases (1), an important aspect for everyone, not just athletes.
But the benefits don't stop there, Coconut Water Powder is a wonderful support for our muscles too. Research indicates that a diet high in potassium can help prevent muscle mass loss in men (2). This is excellent news for people involved in activities like weightlifting and endurance sports where muscle recovery is crucial.
The benefits of potassium found in Coconut Water Powder extend to our bones as well. Studies have shown that sufficient dietary potassium can help protect against bone loss (3), making it a strong ally for activities that require a sturdy and resilient skeletal structure.
In conclusion, Coconut Water Powder is more than just a hydration solution. With its high potassium content, it's a supportive companion for muscle maintenance, bone health, and heart health.
1.Aaron KJ, Sanders PW. Role of dietary salt and potassium intake in cardiovascular health and disease: a review of the evidence. Mayo Clin Proc. 2013 Sep;88(9):987-95. doi: 10.1016/j.mayocp.2013.06.005. PMID: 24001491; PMCID: PMC3833247.
2. Lee YJ, Lee M, Wi YM, Cho S, Kim SR. Potassium intake, skeletal muscle mass, and effect modification by sex: data from the 2008-2011 KNHANES. Nutr J. 2020 Aug 29;19(1):93. doi: 10.1186/s12937-020-00614-z. PMID: 32861249; PMCID: PMC7456505.
3. Aaron KJ, Sanders PW. Role of dietary salt and potassium intake in cardiovascular health and disease: a review of the evidence. Mayo Clin Proc. 2013 Sep;88(9):987-95. doi: 10.1016/j.mayocp.2013.06.005. PMID: 24001491; PMCID: PMC3833247.
4. Yong JW, Ge L, Ng YF, Tan SN. The chemical composition and biological properties of coconut (Cocos nucifera L.) water. Molecules. 2009 Dec 9;14(12):5144-64. doi: 10.3390/molecules14125144. PMID: 20032881; PMCID: PMC6255029.
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Magnesium is an essential mineral critical for various bodily functions, including muscle and nerve function, energy production, and blood sugar regulation.
Magnesium is a crucial mineral that offers numerous benefits for athletes and the general population. It plays a significant role in muscle function, making it especially valuable for those participating in endurance sports like swimming, cycling, and running (1). Magnesium supplementation has also been linked to enhanced strength training outcomes, as it is involved in protein synthesis at the ribosomal level, increasing muscle torque levels (2).
For individuals with diabetes, as an example, magnesium supplementation has been found to positively impact blood pressure management. A study observed that using a form of magnesium called magnesium chloride as a supplement led to a significant decrease in both systolic and diastolic blood pressure among diabetic hypertensive adults who had low magnesium (3). In addition, magnesium supplementation has shown to improve insulin sensitivity and glucose measures in diabetic individuals, potentially aiding in blood sugar regulation (4).
Another health benefit of magnesium supplementation is its contribution to bone health. A study found that a magnesium-supplemented group exhibited a notable increase in integrated hip bone mineral content accrual compared to a placebo group (5). It can also help improve sleep quality. A combined analysis indicated that magnesium supplementation reduced the time it took participants to fall asleep by an average of 17.36 minutes (6).
If you are looking to improve cardiovascular and powerlifting performance magnesium is very efficacious and will most likely be included in your formula, along with potentially an increased dosage for later workouts due to the positive effect on sleep.
1.Golf SW, Bender S, Grüttner J. On the significance of magnesium in extreme physical stress. Cardiovasc Drugs Ther. 1998 Sep;12 Suppl 2:197-202. doi: 10.1023/a:1007708918683. PMID: 9794094.
2. Brilla LR, Haley TF. Effect of magnesium supplementation on strength training in humans. J Am Coll Nutr. 1992 Jun;11(3):326-9. doi: 10.1080/07315724.1992.10718233. PMID: 1619184.
3. Guerrero-Romero F, Rodríguez-Morán M. The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial. J Hum Hypertens. 2009 Apr;23(4):245-51. doi: 10.1038/jhh.2008.129. Epub 2008 Nov 20. PMID: 19020533.
4. Veronese N, Dominguez LJ, Pizzol D, Demurtas J, Smith L, Barbagallo M. Oral Magnesium Supplementation for Treating Glucose Metabolism Parameters in People with or at Risk of Diabetes: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials. Nutrients. 2021 Nov 15;13(11):4074. doi: 10.3390/nu13114074. PMID: 34836329; PMCID: PMC8619199.
5. Carpenter TO, DeLucia MC, Zhang JH, Bejnerowicz G, Tartamella L, Dziura J, Petersen KF, Befroy D, Cohen D. A randomized controlled study of effects of dietary magnesium oxide supplementation on bone mineral content in healthy girls. J Clin Endocrinol Metab. 2006 Dec;91(12):4866-72. doi: 10.1210/jc.2006-1391. Epub 2006 Oct 3. PMID: 17018656; PMCID: PMC2995550.
6. Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther. 2021 Apr 17;21(1):125. doi: 10.1186/s12906-021-03297-z. PMID: 33865376; PMCID: PMC8053283.
Creatine is the most researched and proven supplement for strength and physical performance. It works by increasing muscle hydration and providing a quick energy source.
Creatine is an effective supplement for those looking to optimize their athletic performance, particularly in sports that require short bursts of intense activity. Research shows that creatine can significantly improve upper (1) and lower limb strength (3), making it highly beneficial for weightlifters, sprinters, and team sports athletes.
Not only does creatine enhance strength, but it also supports anaerobic power, which is vital for sports like soccer (2). This increased anaerobic capacity can lead to improved physical performance in various demanding activities. In addition, creatine supplementation has been shown to reduce acute muscle damage post-exercise (4), aiding in quicker recovery and enabling athletes to train more consistently.
When incorporated into a resistance training regimen, creatine has been found to increase lean body mass (5), with males exhibiting a more positive response. This makes creatine an ideal addition to bodybuilding and strength training routines. In a study comparing creatine supplementation with a placebo, participants taking creatine on resistance training days experienced significant improvements in lean tissue mass and strength (6).
Creatine is the most proven and studied supplement, many people already take creatine and in order to gain the best benefits you must do a loading phase and a sustaining phase or a supplement for a very long time. Due to these reasons we have chosen not to include creatine in our algorithm as it would be impractical for most, however it is still available as an add on if you prefer to include it.
1.Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Med. 2017 Jan;47(1):163-173. doi: 10.1007/s40279-016-0571-4. PMID: 27328852.
2. Mielgo-Ayuso J, Calleja-Gonzalez J, Marqués-Jiménez D, Caballero-García A, Córdova A, Fernández-Lázaro D. Effects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis. Nutrients. 2019 Mar 31;11(4):757. doi: 10.3390/nu11040757. PMID: 30935142; PMCID: PMC6520963.
3. Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses. Sports Med. 2015 Sep;45(9):1285-1294. doi: 10.1007/s40279-015-0337-4. PMID: 25946994.
4. Jiaming Y, Rahimi MH. Creatine supplementation effect on recovery following exercise-induced muscle damage: A systematic review and meta-analysis of randomized controlled trials. J Food Biochem. 2021 Oct;45(10):e13916. doi: 10.1111/jfbc.13916. Epub 2021 Sep 2. PMID: 34472118.
5. Delpino FM, Figueiredo LM, Forbes SC, Candow DG, Santos HO. Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials. Nutrition. 2022 Nov-Dec;103-104:111791. doi: 10.1016/j.nut.2022.111791. Epub 2022 Jul 8. PMID: 35986981.
6. Forbes SC, Candow DG, Ostojic SM, Roberts MD, Chilibeck PD. Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults. Nutrients. 2021 Jun 2;13(6):1912. doi: 10.3390/nu13061912. PMID: 34199420; PMCID: PMC8229907.
Cordyceps is a fungus that increases ATP production, resulting in elevated energy levels, making it essential for physical activity.
Cordyceps fungus offers a multitude of benefits for those seeking to enhance their athletic performance and overall health. Cordyceps increases the production of ATP leading to increased endurance and stamina, making it a popular choice among athletes participating in marathons, cycling, and other endurance sports (5). It is also effective in increasing energy levels, which can benefit long and difficult workouts (3).
Cordyceps has also been found to enhance exercise performance through increasing ATP production, which is responsible for energy generation within cells (4). Its antioxidant properties further contribute to cellular health and combat oxidative stress that occurs during exercise (1).
Several studies have shown the positive effects of Cordyceps supplementation on athletic performance. For example, one study found that subjects who received cordyceps treatment experienced a 10.5% improvement in their metabolic threshold and an 8.5% increase in their ventilatory threshold (2). Another study discovered that Cordyceps supplementation led to significant differences in time to exhaustion, ventilatory threshold, and VO2 max compared to the control group (6).
We include cordyceps for those looking to naturally increase their energy production. The increase in ATP production seen with ATP is extremely valuable for any physical activity and has endless applications.
1. Xu YF. Effect of Polysaccharide from Cordyceps militaris (Ascomycetes) on Physical Fatigue Induced by Forced Swimming. Int J Med Mushrooms. 2016;18(12):1083-1092. doi: 10.1615/IntJMedMushrooms.v18.i12.30. PMID: 28094746.
2. Chen S, Li Z, Krochmal R, Abrazado M, Kim W, Cooper CB. Effect of Cs-4 (Cordyceps sinensis) on exercise performance in healthy older subjects: a double-blind, placebo-controlled trial. J Altern Complement Med. 2010 May;16(5):585-90. doi: 10.1089/acm.2009.0226. PMID: 20804368; PMCID: PMC3110835.
3. KIRA NAGATA, TAEKO TAJIMA, MASAYUKI UCHIDA, SUPPLEMENTAL ANTI-FATIGUE EFFECTS OF CORDYCEPS SINENSIS (TOCHU-KASO) EXTRACT POWDER DURING THREE STEPWISE EXERCISE OF HUMAN, Japanese Journal of Physical Fitness and Sports Medicine, 2006, Volume 55, Issue Supplement, Pages S145-S152, Released on J-STAGE September 27, 2012, Online ISSN 1881-4751, Print ISSN 0039-906X.
4. Choi E, Oh J, Sung GH. Beneficial Effect of Cordyceps militaris on Exercise Performance via Promoting Cellular Energy Production. Mycobiology. 2020 Nov 9;48(6):512-517. doi: 10.1080/12298093.2020.1831135. PMID: 33312018; PMCID: PMC7717596.
5. Fellipe Pinheiro Savioli, Paulo Zogaib, Eduardo Franco, Fernando Cezar Alves de Salles, Guilherme Vieira Giorelli, Carlos Vicente Andreoli, Effects of cordyceps sinensis supplementation during 12 weeks in amateur marathoners: A randomized, double-blind placebo-controlled trial, Journal of Herbal Medicine, Volume 34, 2022, 100570, ISSN 2210-8033
6. Thongsawang, S., Krataithong, T., ChorCharoenying, S., Norchai, P., & Nokkaew, N. (2021). Applying Cordyceps sinensis to Boost Endurance Performance in Long-Distance Runners. Journal of Exercise Physiology Online, 24(3), 1+.
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Alpha-GPC is a cholinergic compound that can increase acetylcholine levels, providing benefits for cognitive function, athletic performance, and overall health.
Alpha-GPC increases the levels of acetylcholine, a neurotransmitter crucial for muscle contraction and cognitive processing (8). When people think of the "mind-muscle connection," this could be an example of acetylcholine at the the neuromuscular junction, as acetylcholine acts as the messenger between the motor neurons and the muscle. Alpha-GPC can support various aspects of physical and mental performance.
One of the most significant effects of Alpha-GPC supplementation is its ability to increase growth hormone production in individuals of all ages (1). This increase occurs 60 minutes after supplementation and can have substantial benefits on muscle growth, recovery, and overall physical performance. Alpha-GPC supplementation has also been shown to increase hepatic fat oxidation, which could have implications for energy metabolism and weight management (2).
In terms of athletic performance, a study demonstrated a 14% increase in peak bench press force when participants took Alpha-GPC compared to a placebo (3). This increased strength is likely related to the heightened acetylcholine levels that improve neuromuscular function.
From a cognitive standpoint, Alpha-GPC has been shown to decrease ADAS-Cog scores, indicating cognitive improvement in Alzheimer's patients (4). Consistent improvements have also been observed on MMSE scores, another cognitive function test (5). The supplement's cognitive benefits may be partly attributed to the increased PKC activity, which is involved in long-term potentiation and learning (6). Additionally, Alpha-GPC increases GABA release and dopamine levels in the frontal cortex and cerebellum (7, 9), contributing to overall cognitive and mood enhancement. Compared to CDP-choline, another choline supplement, Alpha-GPC has demonstrated superior performance (10).
We include Alpha-GPC mostly for our powerlifters due to the amazing benefits for mind-muscle connection and muscle contraction. Alpha-GPC is also formulated for our bodybuilders for similar reasons along with increased growth hormone to potentially increased lean mass.
1. Ceda GP, Ceresini G, Denti L, Marzani G, Piovani E, Banchini A, Tarditi E, Valenti G. alpha-Glycerylphosphorylcholine administration increases the GH responses to GHRH of young and elderly subjects. Horm Metab Res. 1992 Mar;24(3):119-21. doi: 10.1055/s-2007-1003272. PMID: 1577400.
2. Kawamura T, Okubo T, Sato K, Fujita S, Goto K, Hamaoka T, Iemitsu M. Glycerophosphocholine enhances growth hormone secretion and fat oxidation in young adults. Nutrition. 2012 Nov-Dec;28(11-12):1122-6. doi: 10.1016/j.nut.2012.02.011. Epub 2012 Jun 5. PMID: 22673596.
3. Ziegenfuss, T., Landis, J. & Hofheins, J. Acute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exercise. J Int Soc Sports Nutr 5 (Suppl 1), P15 (2008).
4. De Jesus Moreno Moreno M. Cognitive improvement in mild to moderate Alzheimer's dementia after treatment with the acetylcholine precursor choline alfoscerate: a multicenter, double-blind, randomized, placebo-controlled trial. Clin Ther. 2003 Jan;25(1):178-93. doi: 10.1016/s0149-2918(03)90023-3. PMID: 12637119.
5. Parnetti L, Abate G, Bartorelli L, Cucinotta D, Cuzzupoli M, Maggioni M, Villardita C, Senin U. Multicentre study of l-alpha-glyceryl-phosphorylcholine vs ST200 among patients with probable senile dementia of Alzheimer's type. Drugs Aging. 1993 Mar-Apr;3(2):159-64. doi: 10.2165/00002512-199303020-00006. PMID: 8477148.
6. Govoni S, Battaini F, Lucchi L, Pascale A, Trabucchi M. PKC translocation in rat brain cortex is promoted in vivo and in vitro by alpha-glycerylphosphorylcholine, a cognition-enhancing drug. Ann N Y Acad Sci. 1993 Sep 24;695:307-10. doi: 10.1111/j.1749-6632.1993.tb23072.x. PMID: 8239301.
7. Ferraro L, Tanganelli S, Marani L, Bianchi C, Beani L, Siniscalchi A. Evidence for an in vivo and in vitro modulation of endogenous cortical GABA release by alpha-glycerylphosphorylcholine. Neurochem Res. 1996 May;21(5):547-52. doi: 10.1007/BF02527751. PMID: 8726961.
8. Tayebati SK, Tomassoni D, Di Stefano A, Sozio P, Cerasa LS, Amenta F. Effect of choline-containing phospholipids on brain cholinergic transporters in the rat. J Neurol Sci. 2011 Mar 15;302(1-2):49-57. doi: 10.1016/j.jns.2010.11.028. Epub 2010 Dec 31. PMID: 21195433.
9. Tayebati SK, Tomassoni D, Nwankwo IE, Di Stefano A, Sozio P, Cerasa LS, Amenta F. Modulation of monoaminergic transporters by choline-containing phospholipids in rat brain. CNS Neurol Disord Drug Targets. 2013 Feb 1;12(1):94-103. doi: 10.2174/1871527311312010015. PMID: 23244432.
10. Di Perri R, Coppola G, Ambrosio LA, Grasso A, Puca FM, Rizzo M. A multicentre trial to evaluate the efficacy and tolerability of alpha-glycerylphosphorylcholine versus cytosine diphosphocholine in patients with vascular dementia. J Int Med Res. 1991 Jul-Aug;19(4):330-41. doi: 10.1177/030006059101900406. PMID: 1916007.
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L-Citrulline is an amino acid supplement known to enhance blood flow and aid in muscle strength, making it one of the best "pump" ingredients.
L-Citrulline has proven to enhance physical performance and support overall health. It is most known for its role in increasing nitric oxide production, which enhances nutrient delivery to muscles and promotes blood flow. (3,4). These effects likely are the cause of improvements in athletic performance by increasing strength and power, making it suitable for a wide range of activities (1,2).
A related supplement, L-Arginine, is needed for Nitric Oxide synthesis which is how L-Citrulline gains its effect due to its increasing effect of L-Arginine in the blood (5). L-Arginine however when taken orally is very poor at increasing nitric oxide production due to its poor bioavailability.
In addition to improving exercise performance, L-Citrulline has been shown to aid in reducing fatigue and supporting quicker recovery times (6, 7). This can be particularly beneficial for those engaging in intense training regimens or high-impact sports. The supplement has also been found to promote cardiovascular health by reducing blood pressure and protecting arterial function (3,4).
L-Citrulline is amazing for getting a fantastic "pump" in the gym, this combined with its effects on strength has led us to include L-Citrulline for our bodybuilders' and powerlifters' personal formulations.
1. Trexler ET, Persky AM, Ryan ED, Schwartz TA, Stoner L, Smith-Ryan AE. Acute Effects of Citrulline Supplementation on High-Intensity Strength and Power Performance: A Systematic Review and Meta-Analysis. Sports Med. 2019 May;49(5):707-718. doi: 10.1007/s40279-019-01091-z. PMID: 30895562.
2. Wax B, Kavazis AN, Weldon K, Sperlak J. Effects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise in advanced weightlifters. J Strength Cond Res. 2015 Mar;29(3):786-92. doi: 10.1519/JSC.0000000000000670. PMID: 25226311.
3. Figueroa A, Alvarez-Alvarado S, Jaime SJ, Kalfon R. l-Citrulline supplementation attenuates blood pressure, wave reflection and arterial stiffness responses to metaboreflex and cold stress in overweight men. Br J Nutr. 2016 Jul;116(2):279-85. doi: 10.1017/S0007114516001811. Epub 2016 May 10. PMID: 27160957.
4. Sanchez-Gonzalez MA, Koutnik AP, Ramirez K, Wong A, Figueroa A. The effects of short term L-citrulline supplementation on wave reflection responses to cold exposure with concurrent isometric exercise. Am J Hypertens. 2013 Apr;26(4):518-26. doi: 10.1093/ajh/hps052. Epub 2012 Dec 27. PMID: 23467207.
5. Robert Powers, Tracey L. Weissgerber, Stacy McGonigal, Ashley Myerski, Marcia Gallaher, Paul D. Speer, James M. Roberts, Arun Jeyabalan, Carl A. Hubel, [7-OR]: L-Citrulline administration increases the arginine/ADMA ratio, decreases blood pressure and improves vascular function in obese pregnant women, Pregnancy Hypertension: An International Journal of Women's Cardiovascular Health, Volume 5, Issue 1, 2015, Page 4, ISSN 2210-7789
6. Suzuki T, Morita M, Kobayashi Y, Kamimura A. Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study. J Int Soc Sports Nutr. 2016 Feb 19;13:6. doi: 10.1186/s12970-016-0117-z. PMID: 26900386; PMCID: PMC4759860.
7. Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJ. Citrulline/malate promotes aerobic energy production in human exercising muscle. Br J Sports Med. 2002 Aug;36(4):282-9. doi: 10.1136/bjsm.36.4.282. PMID: 12145119; PMCID: PMC1724533.
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Alpha-GPC is a cholinergic compound that can increase acetylcholine levels, providing benefits for cognitive function, athletic performance, and overall health.
Betaine is a unique compound with several useful biological effects. It has gained attention as a powerful compound in recent years for its ability to enhance athletic performance by possibly increasing power output and muscle strength (3,4,5).
However, betaine also has the function of supporting muscle growth, as studies have shown its positive impact on anabolic signaling and protein synthesis (2). This not only promotes lean muscle mass development but also helps in maintaining muscle tissue during strenuous workouts. Betaine optimizes hormone levels by improving the anabolic endocrine profile. It has been observed to increase testosterone levels, decrease cortisol, and reduce lactate production, creating an environment conducive to muscle growth and performance enhancement (1,2).
In addition to its positive effects on performance and muscle growth, betaine has been shown to aid in fat loss. Studies indicate that supplementing with betaine can lead to significant reductions in body fat percentage and fat mass compared to a placebo group (6). These effects make it a great inclusion for individuals looking to improve their body composition.
Although betaine has been shown to increase muscle growth, its effect on power output with the implications of increased hormone support seems to be a fantastic combination for any powerlifter, while bodybuilders may still benefit. If you are trying to lose fat, betaine may also be included.
1. Arazi H, Aboutalebi S, Taati B, Cholewa JM, Candow DG. Effects of short-term betaine supplementation on muscle endurance and indices of endocrine function following acute high-intensity resistance exercise in young athletes. J Int Soc Sports Nutr. 2022 Mar 22;19(1):1-16. doi: 10.1080/15502783.2022.2041988. PMID: 35599921; PMCID: PMC9116406.
2. Apicella JM, Lee EC, Bailey BL, Saenz C, Anderson JM, Craig SA, Kraemer WJ, Volek JS, Maresh CM. Betaine supplementation enhances anabolic endocrine and Akt signaling in response to acute bouts of exercise. Eur J Appl Physiol. 2013 Mar;113(3):793-802. doi: 10.1007/s00421-012-2492-8. Epub 2012 Sep 14. PMID: 22976217.
3. Trepanowski JF, Farney TM, McCarthy CG, Schilling BK, Craig SA, Bloomer RJ. The effects of chronic betaine supplementation on exercise performance, skeletal muscle oxygen saturation and associated biochemical parameters in resistance trained men. J Strength Cond Res. 2011 Dec;25(12):3461-71. doi: 10.1519/JSC.0b013e318217d48d. PMID: 22080324.
4. Pryor JL, Craig SA, Swensen T. Effect of betaine supplementation on cycling sprint performance. J Int Soc Sports Nutr. 2012 Apr 3;9(1):12. doi: 10.1186/1550-2783-9-12. PMID: 22471891; PMCID: PMC3353850.
5. Cholewa JM, Wyszczelska-Rokiel M, Glowacki R, Jakubowski H, Matthews T, Wood R, Craig SA, Paolone V. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sports Nutr. 2013 Aug 22;10(1):39. doi: 10.1186/1550-2783-10-39. PMID: 23967897; PMCID: PMC3844502.
6. Cholewa JM, Hudson A, Cicholski T, Cervenka A, Barreno K, Broom K, Barch M, Craig SAS. The effects of chronic betaine supplementation on body composition and performance in collegiate females: a double-blind, randomized, placebo controlled trial. J Int Soc Sports Nutr. 2018 Jul 31;15(1):37. doi: 10.1186/s12970-018-0243-x. PMID: 30064450; PMCID: PMC6069865.
Cordyceps is a fungus that increases ATP production, resulting in elevated energy levels, making it essential for physical activity.
Cordyceps fungus offers a multitude of benefits for those seeking to enhance their athletic performance and overall health. Cordyceps increases the production of ATP leading to increased endurance and stamina, making it a popular choice among athletes participating in marathons, cycling, and other endurance sports (5). It is also effective in increasing energy levels, which can benefit long and difficult workouts (3).
Cordyceps has also been found to enhance exercise performance through increasing ATP production, which is responsible for energy generation within cells (4). Its antioxidant properties further contribute to cellular health and combat oxidative stress that occurs during exercise (1).
Several studies have shown the positive effects of Cordyceps supplementation on athletic performance. For example, one study found that subjects who received cordyceps treatment experienced a 10.5% improvement in their metabolic threshold and an 8.5% increase in their ventilatory threshold (2). Another study discovered that Cordyceps supplementation led to significant differences in time to exhaustion, ventilatory threshold, and VO2 max compared to the control group (6).
We include cordyceps for those looking to naturally increase their energy production. The increase in ATP production seen with ATP is extremely valuable for any physical activity and has endless applications.
1. Xu YF. Effect of Polysaccharide from Cordyceps militaris (Ascomycetes) on Physical Fatigue Induced by Forced Swimming. Int J Med Mushrooms. 2016;18(12):1083-1092. doi: 10.1615/IntJMedMushrooms.v18.i12.30. PMID: 28094746.
2. Chen S, Li Z, Krochmal R, Abrazado M, Kim W, Cooper CB. Effect of Cs-4 (Cordyceps sinensis) on exercise performance in healthy older subjects: a double-blind, placebo-controlled trial. J Altern Complement Med. 2010 May;16(5):585-90. doi: 10.1089/acm.2009.0226. PMID: 20804368; PMCID: PMC3110835.
3. KIRA NAGATA, TAEKO TAJIMA, MASAYUKI UCHIDA, SUPPLEMENTAL ANTI-FATIGUE EFFECTS OF CORDYCEPS SINENSIS (TOCHU-KASO) EXTRACT POWDER DURING THREE STEPWISE EXERCISE OF HUMAN, Japanese Journal of Physical Fitness and Sports Medicine, 2006, Volume 55, Issue Supplement, Pages S145-S152, Released on J-STAGE September 27, 2012, Online ISSN 1881-4751, Print ISSN 0039-906X.
4. Choi E, Oh J, Sung GH. Beneficial Effect of Cordyceps militaris on Exercise Performance via Promoting Cellular Energy Production. Mycobiology. 2020 Nov 9;48(6):512-517. doi: 10.1080/12298093.2020.1831135. PMID: 33312018; PMCID: PMC7717596.
5. Fellipe Pinheiro Savioli, Paulo Zogaib, Eduardo Franco, Fernando Cezar Alves de Salles, Guilherme Vieira Giorelli, Carlos Vicente Andreoli, Effects of cordyceps sinensis supplementation during 12 weeks in amateur marathoners: A randomized, double-blind placebo-controlled trial, Journal of Herbal Medicine, Volume 34, 2022, 100570, ISSN 2210-8033
6. Thongsawang, S., Krataithong, T., ChorCharoenying, S., Norchai, P., & Nokkaew, N. (2021). Applying Cordyceps sinensis to Boost Endurance Performance in Long-Distance Runners. Journal of Exercise Physiology Online, 24(3), 1+.
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Taurine is a highly abundant amino acid involved in multiple physiological functions, with potential benefits for physical performance, fat burning, cardiovascular health, and muscle recovery.
Taurine is a versatile supplement that offers a range of benefits to support athletic performance and overall health. One key benefit is the potential increase in fat burning during exercise, as seen in a study where participants experienced a 16% rise in fat burning after consuming taurine (1). This makes taurine particularly appealing for endurance athletes or those looking to shed extra body fat.
Another important aspect of taurine supplementation is its positive effects on cardiovascular health. In young male diabetics, taurine supplementation for two weeks was able to reverse detectable abnormalities in conduit vessels (2). Furthermore, it has been shown to hold potential in treating prehypertension by enhancing vascular function and exhibiting antihypertensive effects (3).
Athletes may also benefit from taurine's ability to support muscle recovery after damage from eccentric exercise. Taking taurine supplements twice a day for 72 hours post-exercise led to enhanced recovery of the biceps brachii's eccentric performance (4). Additionally, taurine supplementation can enhance performance and reduce muscle damage and oxidative stress, although it does not appear to have a significant impact on decreasing the inflammatory response after eccentric exercise (5).
Aside from athletic benefits, taurine may also have implications in managing anxiety, as it potentially exerts its effects by binding to and activating strychnine-sensitive glycine (6).
Taurine being so extremely versatile, is mainly included for people working out later in the day due to its calming effects which could benefit their sleep afterwards.
1. Rutherford JA, Spriet LL, Stellingwerff T. The effect of acute taurine ingestion on endurance performance and metabolism in well-trained cyclists. Int J Sport Nutr Exerc Metab. 2010 Aug;20(4):322-9. doi: 10.1123/ijsnem.20.4.322. PMID: 20739720.
2. Moloney MA, Casey RG, O'Donnell DH, Fitzgerald P, Thompson C, Bouchier-Hayes DJ. Two weeks taurine supplementation reverses endothelial dysfunction in young male type 1 diabetics. Diab Vasc Dis Res. 2010 Oct;7(4):300-10. doi: 10.1177/1479164110375971. Epub 2010 Jul 28. PMID: 20667936.
3. Sun Q, Wang B, Li Y, Sun F, Li P, Xia W, Zhou X, Li Q, Wang X, Chen J, Zeng X, Zhao Z, He H, Liu D, Zhu Z. Taurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension: Randomized, Double-Blind, Placebo-Controlled Study. Hypertension. 2016 Mar;67(3):541-9. doi: 10.1161/HYPERTENSIONAHA.115.06624. Epub 2016 Jan 18. PMID: 26781281.
4. McLeay Y, Stannard S, Barnes M. The Effect of Taurine on the Recovery from Eccentric Exercise-Induced Muscle Damage in Males. Antioxidants (Basel). 2017 Oct 17;6(4):79. doi: 10.3390/antiox6040079. PMID: 29039798; PMCID: PMC5745489.
5. da Silva LA, Tromm CB, Bom KF, Mariano I, Pozzi B, da Rosa GL, Tuon T, da Luz G, Vuolo F, Petronilho F, Cassiano W, De Souza CT, Pinho RA. Effects of taurine supplementation following eccentric exercise in young adults. Appl Physiol Nutr Metab. 2014 Jan;39(1):101-4. doi: 10.1139/apnm-2012-0229. Epub 2013 Jun 25. PMID: 24383513.
6. Zhang CG, Kim SJ. Taurine induces anti-anxiety by activating strychnine-sensitive glycine receptor in vivo. Ann Nutr Metab. 2007;51(4):379-86. doi: 10.1159/000107687. Epub 2007 Aug 29. PMID: 17728537.
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DL-Phenylalanine is an amino acid that helps increase dopamine, energy, and mood levels. It can also assist with caffeine withdrawal.
DL-Phenylalanine is a common amino acid supplement that supports athletic performance and mental health. It helps increase dopamine and catecholamine production in the body, which is crucial for maintaining energy levels, motivation, and mood (3). A study involving 20 depressed patients treated with DL-Phenylalanine for 20 days found that 8 individuals experienced complete remission, while 4 experienced a significant decrease in depression symptoms (1). Another study found similar results, with significant antidepressant effects (3).
DL-Phenylalanine may also be helpful for those struggling with caffeine withdrawal, as it assists in mitigating withdrawal symptoms and maintaining energy levels. This can be particularly useful for athletes or individuals seeking to reduce their caffeine intake while maintaining their physical performance. It has also been shown to improve mental focus and cognitive function. Its ability to support neurotransmitter balance contributes to a positive mood and increased mental clarity.
Research suggests that DL-Phenylalanine supplementation could lead to decreased plasma concentrations of glycerol and glucagon during exercise (4). This effect may potentially increase fat oxidation, contributing to improved athletic performance and endurance.
DL-Phenylalanine's smooth mood, focus, and energy boosting effects make it one of our favorite ingredients as we formulate it often.
1. Beckmann H, Strauss MA, Ludolph E. Dl-phenylalanine in depressed patients: an open study. J Neural Transm. 1977;41(2-3):123-34. doi: 10.1007/BF01670277. PMID: 335027.
2. Beckmann H, Athen D, Olteanu M, Zimmer R. DL-phenylalanine versus imipramine: a double-blind controlled study. Arch Psychiatr Nervenkr (1970). 1979 Jul 4;227(1):49-58. doi: 10.1007/BF00585677. PMID: 387000.
3. Fernstrom JD, Fernstrom MH. Tyrosine, phenylalanine, and catecholamine synthesis and function in the brain. J Nutr. 2007 Jun;137(6 Suppl 1):1539S-1547S; discussion 1548S. doi: 10.1093/jn/137.6.1539S. PMID: 17513421.
4. Ueda K, Sanbongi C, Yamaguchi M, Ikegami S, Hamaoka T, Fujita S. The effects of phenylalanine on exercise-induced fat oxidation: a preliminary, double-blind, placebo-controlled, crossover trial. J Int Soc Sports Nutr. 2017 Sep 12;14:34. doi: 10.1186/s12970-017-0191-x. PMID: 28919843; PMCID: PMC5596463.
Alpha-GPC is a cholinergic compound that can increase acetylcholine levels, providing benefits for cognitive function, athletic performance, and overall health.
Alpha-GPC increases the levels of acetylcholine, a neurotransmitter crucial for muscle contraction and cognitive processing (8). When people think of the "mind-muscle connection," this could be an example of acetylcholine at the the neuromuscular junction, as acetylcholine acts as the messenger between the motor neurons and the muscle. Alpha-GPC can support various aspects of physical and mental performance.
One of the most significant effects of Alpha-GPC supplementation is its ability to increase growth hormone production in individuals of all ages (1). This increase occurs 60 minutes after supplementation and can have substantial benefits on muscle growth, recovery, and overall physical performance. Alpha-GPC supplementation has also been shown to increase hepatic fat oxidation, which could have implications for energy metabolism and weight management (2).
In terms of athletic performance, a study demonstrated a 14% increase in peak bench press force when participants took Alpha-GPC compared to a placebo (3). This increased strength is likely related to the heightened acetylcholine levels that improve neuromuscular function.
From a cognitive standpoint, Alpha-GPC has been shown to decrease ADAS-Cog scores, indicating cognitive improvement in Alzheimer's patients (4). Consistent improvements have also been observed on MMSE scores, another cognitive function test (5). The supplement's cognitive benefits may be partly attributed to the increased PKC activity, which is involved in long-term potentiation and learning (6). Additionally, Alpha-GPC increases GABA release and dopamine levels in the frontal cortex and cerebellum (7, 9), contributing to overall cognitive and mood enhancement. Compared to CDP-choline, another choline supplement, Alpha-GPC has demonstrated superior performance (10).
We include Alpha-GPC mostly for our powerlifters due to the amazing benefits for mind-muscle connection and muscle contraction. Alpha-GPC is also formulated for our bodybuilders for similar reasons along with increased growth hormone to potentially increased lean mass.
1. Ceda GP, Ceresini G, Denti L, Marzani G, Piovani E, Banchini A, Tarditi E, Valenti G. alpha-Glycerylphosphorylcholine administration increases the GH responses to GHRH of young and elderly subjects. Horm Metab Res. 1992 Mar;24(3):119-21. doi: 10.1055/s-2007-1003272. PMID: 1577400.
2. Kawamura T, Okubo T, Sato K, Fujita S, Goto K, Hamaoka T, Iemitsu M. Glycerophosphocholine enhances growth hormone secretion and fat oxidation in young adults. Nutrition. 2012 Nov-Dec;28(11-12):1122-6. doi: 10.1016/j.nut.2012.02.011. Epub 2012 Jun 5. PMID: 22673596.
3. Ziegenfuss, T., Landis, J. & Hofheins, J. Acute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exercise. J Int Soc Sports Nutr 5 (Suppl 1), P15 (2008).
4. De Jesus Moreno Moreno M. Cognitive improvement in mild to moderate Alzheimer's dementia after treatment with the acetylcholine precursor choline alfoscerate: a multicenter, double-blind, randomized, placebo-controlled trial. Clin Ther. 2003 Jan;25(1):178-93. doi: 10.1016/s0149-2918(03)90023-3. PMID: 12637119.
5. Parnetti L, Abate G, Bartorelli L, Cucinotta D, Cuzzupoli M, Maggioni M, Villardita C, Senin U. Multicentre study of l-alpha-glyceryl-phosphorylcholine vs ST200 among patients with probable senile dementia of Alzheimer's type. Drugs Aging. 1993 Mar-Apr;3(2):159-64. doi: 10.2165/00002512-199303020-00006. PMID: 8477148.
6. Govoni S, Battaini F, Lucchi L, Pascale A, Trabucchi M. PKC translocation in rat brain cortex is promoted in vivo and in vitro by alpha-glycerylphosphorylcholine, a cognition-enhancing drug. Ann N Y Acad Sci. 1993 Sep 24;695:307-10. doi: 10.1111/j.1749-6632.1993.tb23072.x. PMID: 8239301.
7. Ferraro L, Tanganelli S, Marani L, Bianchi C, Beani L, Siniscalchi A. Evidence for an in vivo and in vitro modulation of endogenous cortical GABA release by alpha-glycerylphosphorylcholine. Neurochem Res. 1996 May;21(5):547-52. doi: 10.1007/BF02527751. PMID: 8726961.
8. Tayebati SK, Tomassoni D, Di Stefano A, Sozio P, Cerasa LS, Amenta F. Effect of choline-containing phospholipids on brain cholinergic transporters in the rat. J Neurol Sci. 2011 Mar 15;302(1-2):49-57. doi: 10.1016/j.jns.2010.11.028. Epub 2010 Dec 31. PMID: 21195433.
9. Tayebati SK, Tomassoni D, Nwankwo IE, Di Stefano A, Sozio P, Cerasa LS, Amenta F. Modulation of monoaminergic transporters by choline-containing phospholipids in rat brain. CNS Neurol Disord Drug Targets. 2013 Feb 1;12(1):94-103. doi: 10.2174/1871527311312010015. PMID: 23244432.
10. Di Perri R, Coppola G, Ambrosio LA, Grasso A, Puca FM, Rizzo M. A multicentre trial to evaluate the efficacy and tolerability of alpha-glycerylphosphorylcholine versus cytosine diphosphocholine in patients with vascular dementia. J Int Med Res. 1991 Jul-Aug;19(4):330-41. doi: 10.1177/030006059101900406. PMID: 1916007.
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L-Theanine is an amino acid that promotes increased focus, relaxation, cognitive function, and sleep quality without causing drowsiness. It is beneficial for late workouts.
L-Theanine is a unique supplement for promoting a calm, but very focused state of mind. It promotes a state of relaxation without causing drowsiness, making it an excellent supplement for pre or post-workout (1, 6). L-Theanine can also improve sleep quality after exercise, which is crucial for overall health and recovery. Research indicates that L-Theanine, combined with magnesium, enhances the production of slow-brain waves, regulates brain electrical activity, and elevates levels of neurotransmitters and GABA receptors, promoting restful sleep (2). It has been observed to improve sleep quality in individuals with hyperactivity during sleep, major depression, and healthy participants alike (7, 9).
In addition to its benefits for physical performance, L-Theanine is known for its positive effects on cognitive function. A combination of L-Theanine and caffeine has been shown to improve speed and accuracy in attention-switching tasks and reduce susceptibility to distractions during memory tasks (4,5). Moreover, L-Theanine alone can decrease reaction times and improve working memory performance (3).
L-Theanine also has anti-stress effects, as it inhibits cortical neuron excitation, which can benefit athletes under high-stress conditions (8). It has also been shown to reduce the increase in blood pressure following mental tasks in individuals with high-stress responses (10).
We tend to formulate L-Theanine for individuals working out later in the day, as it can help maintain focus during the workout along with prevent a large spike in excitatory states which could disrupt sleep.
1. Liu K, Peng Y, Lin L, Gong Z, Xiao W, Li Y. L-Theanine Regulates the Abundance of Amino Acid Transporters in Mice Duodenum and Jejunum via the mTOR Signaling Pathway. Nutrients. 2022 Dec 28;15(1):142. doi: 10.3390/nu15010142. PMID: 36615799; PMCID: PMC9824403.
2. Dasdelen MF, Er S, Kaplan B, Celik S, Beker MC, Orhan C, Tuzcu M, Sahin N, Mamedova H, Sylla S, Komorowski J, Ojalvo SP, Sahin K, Kilic E. A Novel Theanine Complex, Mg-L-Theanine Improves Sleep Quality via Regulating Brain Electrochemical Activity. Front Nutr. 2022 Apr 5;9:874254. doi: 10.3389/fnut.2022.874254. PMID: 35449538; PMCID: PMC9017334.
3. Baba Y, Inagaki S, Nakagawa S, Kaneko T, Kobayashi M, Takihara T. Effects of l-Theanine on Cognitive Function in Middle-Aged and Older Subjects: A Randomized Placebo-Controlled Study. J Med Food. 2021 Apr;24(4):333-341. doi: 10.1089/jmf.2020.4803. Epub 2021 Mar 22. PMID: 33751906; PMCID: PMC8080935.
4. Owen GN, Parnell H, De Bruin EA, Rycroft JA. The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutr Neurosci. 2008 Aug;11(4):193-8. doi: 10.1179/147683008X301513. PMID: 18681988.
5. Giesbrecht T, Rycroft JA, Rowson MJ, De Bruin EA. The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness. Nutr Neurosci. 2010 Dec;13(6):283-90. doi: 10.1179/147683010X12611460764840. PMID: 21040626.
6. Rao TP, Ozeki M, Juneja LR. In Search of a Safe Natural Sleep Aid. J Am Coll Nutr. 2015;34(5):436-47. doi: 10.1080/07315724.2014.926153. Epub 2015 Mar 11. PMID: 25759004.
7. Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, Kunugi H. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019 Oct 3;11(10):2362. doi: 10.3390/nu11102362. PMID: 31623400; PMCID: PMC6836118.
8. Kimura K, Ozeki M, Juneja LR, Ohira H. L-Theanine reduces psychological and physiological stress responses. Biol Psychol. 2007 Jan;74(1):39-45. doi: 10.1016/j.biopsycho.2006.06.006. Epub 2006 Aug 22. PMID: 16930802.
9. Lyon MR, Kapoor MP, Juneja LR. The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial. Altern Med Rev. 2011 Dec;16(4):348-54. PMID: 22214254.
10. Yoto A, Motoki M, Murao S, Yokogoshi H. Effects of L-theanine or caffeine intake on changes in blood pressure under physical and psychological stresses. J Physiol Anthropol. 2012 Oct 29;31(1):28. doi: 10.1186/1880-6805-31-28. PMID: 23107346; PMCID: PMC3518171.
L-Tyrosine is an amino acid involved in the production of dopamine and other excitatory neurotransmitters, providing an energy boost and stress resilience.
L-Tyrosine is an amino acid supplement that has gained attention for its potential to improve mental focus, athletic performance, and mood in various challenging circumstances. Research has demonstrated its effectiveness in counteracting performance declines during periods of sleep deprivation (1). Additionally, it has been shown to decrease symptoms, adverse moods, and performance impairments in subjects exposed to cold therapy and hypoxia, suggesting potential applications in a variety of acutely stressful situations (2).
In terms of athletic performance, studies have found that acute L-Tyrosine supplementation can increase endurance capacity in moderately trained subjects when exercising in hot conditions(3). This benefit may be particularly valuable for athletes competing in endurance sports or high-intensity workouts.
L-Tyrosine also has potential neuroprotective effects, as it increases catecholamines in the brain, which can act as antioxidants that protect against neural aging and neurodegenerative diseases(4). Elevating brain tyrosine concentrations can stimulate catecholamine production, an effect exclusive to actively firing neurons[5]. Importantly, no side effects have been noted with orally-administered L-Tyrosine, making it a safe option for those looking to enhance their cognitive and physical performance (6).
L-Tyrosine is great for maintaining high levels of energy and dopamine. We use L-Tyrosine for people engaging in very mentally stressful situations such as powerlifting and endurance. We typically do not formulate L-Tyrosine for workouts later in the day due to its energy boosting effects, which could impact sleep.
1. Neri DF, Wiegmann D, Stanny RR, Shappell SA, McCardie A, McKay DL. The effects of tyrosine on cognitive performance during extended wakefulness. Aviat Space Environ Med. 1995 Apr;66(4):313-9. PMID: 7794222.
2. Banderet LE, Lieberman HR. Treatment with tyrosine, a neurotransmitter precursor, reduces environmental stress in humans. Brain Res Bull. 1989 Apr;22(4):759-62. doi: 10.1016/0361-9230(89)90096-8. PMID: 2736402.
3. Tumilty, L., Davison, G., Beckmann, M. et al. Oral tyrosine supplementation improves exercise capacity in the heat. Eur J Appl Physiol 111, 2941–2950 (2011).
4. Jodko K, Litwinienko G. Stres oksydacyjny w chorobach neurodegeneracyjnych--potencjalne właściwości antyoksydacyjne katecholamin [Oxidative stress in the neurodegenerative diseases--potential antioxidant activity of catecholamines]. Postepy Biochem. 2010;56(3):248-59. Polish. PMID: 21117312.
5. Fernstrom JD, Fernstrom MH. Tyrosine, phenylalanine, and catecholamine synthesis and function in the brain. J Nutr. 2007 Jun;137(6 Suppl 1):1539S-1547S; discussion 1548S. doi: 10.1093/jn/137.6.1539S. PMID: 17513421.
6. Bruce S. Glaeser, Eldad Melamed, John H. Growdon, Richard J. Wurtman, Elevation of plasma tyrosine after a single oral dose of L-tyrosine, Life Sciences, Volume 25, Issue 3, 1979, Pages 265-271, ISSN 0024-3205,
Reishi is a potent mushroom powder known for promoting energy levels and offering various health and performance benefits.
Reishi mushroom powder, sourced from Ganoderma lucidum, has various applications in supporting physical performance and overall health. The supplement enhances energy metabolism from carbohydrates and fats (1), making it beneficial for athletes engaged in endurance sports or high-intensity interval training. The utilization of fats is promoted, and the buildup of plasma lactate and ammonia is slowed down (3), helping to improve physical performance and reduce the onset of fatigue during exercise.
In addition to its impact on energy metabolism and physical performance, Reishi mushroom powder has been shown to support vasodilation due to the presence of adenosine, an active component (2). Vasodilation is essential for optimal blood flow and nutrient delivery during exercise, making this an important benefit for athletes.
Reishi mushroom powder can help manage stress and fatigue. In the treatment of neurasthenia, a condition characterized by fatigue and decreased well-being, the supplement demonstrated a significant improvement in clinical symptoms compared to a placebo (4).
The fatigue combating effects of Reishi make it an important ingredient for people looking for natural formulas.
1. Liang J. R., Zhang X. C., Liu Z. S., Liu Q. S. Effect of food and medicine fungi on anti-fatigue in mice. Chinese Agricultural Science Bulletin. 2004;20(1):135–137.
2. Geng P, Siu KC, Wang Z, Wu JY. Antifatigue Functions and Mechanisms of Edible and Medicinal Mushrooms. Biomed Res Int. 2017;2017:9648496. doi: 10.1155/2017/9648496. Epub 2017 Aug 14. PMID: 28890898; PMCID: PMC5584359.
3. Jung K, Kim IH, Han D. Effect of medicinal plant extracts on forced swimming capacity in mice. J Ethnopharmacol. 2004 Jul;93(1):75-81. doi: 10.1016/j.jep.2004.03.022. PMID: 15182908.
4. Tang W, Gao Y, Chen G, Gao H, Dai X, Ye J, Chan E, Huang M, Zhou S. A randomized, double-blind and placebo-controlled study of a Ganoderma lucidum polysaccharide extract in neurasthenia. J Med Food. 2005 Spring;8(1):53-8. doi: 10.1089/jmf.2005.8.53. PMID: 15857210.
L-Citrulline is an amino acid supplement known to enhance blood flow and aid in muscle strength, making it one of the best "pump" ingredients.
L-Citrulline has proven to enhance physical performance and support overall health. It is most known for its role in increasing nitric oxide production, which enhances nutrient delivery to muscles and promotes blood flow. (3,4). These effects likely are the cause of improvements in athletic performance by increasing strength and power, making it suitable for a wide range of activities (1,2).
A related supplement, L-Arginine, is needed for Nitric Oxide synthesis which is how L-Citrulline gains its effect due to its increasing effect of L-Arginine in the blood (5). L-Arginine however when taken orally is very poor at increasing nitric oxide production due to its poor bioavailability.
In addition to improving exercise performance, L-Citrulline has been shown to aid in reducing fatigue and supporting quicker recovery times (6, 7). This can be particularly beneficial for those engaging in intense training regimens or high-impact sports. The supplement has also been found to promote cardiovascular health by reducing blood pressure and protecting arterial function (3,4).
L-Citrulline is amazing for getting a fantastic "pump" in the gym, this combined with its effects on strength has led us to include L-Citrulline for our bodybuilders' and powerlifters' personal formulations.
1. Trexler ET, Persky AM, Ryan ED, Schwartz TA, Stoner L, Smith-Ryan AE. Acute Effects of Citrulline Supplementation on High-Intensity Strength and Power Performance: A Systematic Review and Meta-Analysis. Sports Med. 2019 May;49(5):707-718. doi: 10.1007/s40279-019-01091-z. PMID: 30895562.
2. Wax B, Kavazis AN, Weldon K, Sperlak J. Effects of supplemental citrulline malate ingestion during repeated bouts of lower-body exercise in advanced weightlifters. J Strength Cond Res. 2015 Mar;29(3):786-92. doi: 10.1519/JSC.0000000000000670. PMID: 25226311.
3. Figueroa A, Alvarez-Alvarado S, Jaime SJ, Kalfon R. l-Citrulline supplementation attenuates blood pressure, wave reflection and arterial stiffness responses to metaboreflex and cold stress in overweight men. Br J Nutr. 2016 Jul;116(2):279-85. doi: 10.1017/S0007114516001811. Epub 2016 May 10. PMID: 27160957.
4. Sanchez-Gonzalez MA, Koutnik AP, Ramirez K, Wong A, Figueroa A. The effects of short term L-citrulline supplementation on wave reflection responses to cold exposure with concurrent isometric exercise. Am J Hypertens. 2013 Apr;26(4):518-26. doi: 10.1093/ajh/hps052. Epub 2012 Dec 27. PMID: 23467207.
5. Robert Powers, Tracey L. Weissgerber, Stacy McGonigal, Ashley Myerski, Marcia Gallaher, Paul D. Speer, James M. Roberts, Arun Jeyabalan, Carl A. Hubel, [7-OR]: L-Citrulline administration increases the arginine/ADMA ratio, decreases blood pressure and improves vascular function in obese pregnant women, Pregnancy Hypertension: An International Journal of Women's Cardiovascular Health, Volume 5, Issue 1, 2015, Page 4, ISSN 2210-7789
6. Suzuki T, Morita M, Kobayashi Y, Kamimura A. Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomized placebo-controlled 2-way crossover study. J Int Soc Sports Nutr. 2016 Feb 19;13:6. doi: 10.1186/s12970-016-0117-z. PMID: 26900386; PMCID: PMC4759860.
7. Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJ. Citrulline/malate promotes aerobic energy production in human exercising muscle. Br J Sports Med. 2002 Aug;36(4):282-9. doi: 10.1136/bjsm.36.4.282. PMID: 12145119; PMCID: PMC1724533.
Taurine is a highly abundant amino acid involved in multiple physiological functions, with potential benefits for physical performance, fat burning, cardiovascular health, and muscle recovery.
Taurine is a versatile supplement that offers a range of benefits to support athletic performance and overall health. One key benefit is the potential increase in fat burning during exercise, as seen in a study where participants experienced a 16% rise in fat burning after consuming taurine (1). This makes taurine particularly appealing for endurance athletes or those looking to shed extra body fat.
Another important aspect of taurine supplementation is its positive effects on cardiovascular health. In young male diabetics, taurine supplementation for two weeks was able to reverse detectable abnormalities in conduit vessels (2). Furthermore, it has been shown to hold potential in treating prehypertension by enhancing vascular function and exhibiting antihypertensive effects (3).
Athletes may also benefit from taurine's ability to support muscle recovery after damage from eccentric exercise. Taking taurine supplements twice a day for 72 hours post-exercise led to enhanced recovery of the biceps brachii's eccentric performance (4). Additionally, taurine supplementation can enhance performance and reduce muscle damage and oxidative stress, although it does not appear to have a significant impact on decreasing the inflammatory response after eccentric exercise (5).
Aside from athletic benefits, taurine may also have implications in managing anxiety, as it potentially exerts its effects by binding to and activating strychnine-sensitive glycine (6).
Taurine being so extremely versatile, is mainly included for people working out later in the day due to its calming effects which could benefit their sleep afterwards.
1. Rutherford JA, Spriet LL, Stellingwerff T. The effect of acute taurine ingestion on endurance performance and metabolism in well-trained cyclists. Int J Sport Nutr Exerc Metab. 2010 Aug;20(4):322-9. doi: 10.1123/ijsnem.20.4.322. PMID: 20739720.
2. Moloney MA, Casey RG, O'Donnell DH, Fitzgerald P, Thompson C, Bouchier-Hayes DJ. Two weeks taurine supplementation reverses endothelial dysfunction in young male type 1 diabetics. Diab Vasc Dis Res. 2010 Oct;7(4):300-10. doi: 10.1177/1479164110375971. Epub 2010 Jul 28. PMID: 20667936.
3. Sun Q, Wang B, Li Y, Sun F, Li P, Xia W, Zhou X, Li Q, Wang X, Chen J, Zeng X, Zhao Z, He H, Liu D, Zhu Z. Taurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension: Randomized, Double-Blind, Placebo-Controlled Study. Hypertension. 2016 Mar;67(3):541-9. doi: 10.1161/HYPERTENSIONAHA.115.06624. Epub 2016 Jan 18. PMID: 26781281.
4. McLeay Y, Stannard S, Barnes M. The Effect of Taurine on the Recovery from Eccentric Exercise-Induced Muscle Damage in Males. Antioxidants (Basel). 2017 Oct 17;6(4):79. doi: 10.3390/antiox6040079. PMID: 29039798; PMCID: PMC5745489.
5. da Silva LA, Tromm CB, Bom KF, Mariano I, Pozzi B, da Rosa GL, Tuon T, da Luz G, Vuolo F, Petronilho F, Cassiano W, De Souza CT, Pinho RA. Effects of taurine supplementation following eccentric exercise in young adults. Appl Physiol Nutr Metab. 2014 Jan;39(1):101-4. doi: 10.1139/apnm-2012-0229. Epub 2013 Jun 25. PMID: 24383513.
6. Zhang CG, Kim SJ. Taurine induces anti-anxiety by activating strychnine-sensitive glycine receptor in vivo. Ann Nutr Metab. 2007;51(4):379-86. doi: 10.1159/000107687. Epub 2007 Aug 29. PMID: 17728537.
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Vitamin C, also known as ascorbic acid, is an essential nutrient supporting immune function, collagen production, and acting as a powerful antioxidant to protect cells from damage.
Vitamin C is an essential nutrient that plays a crucial role in various bodily functions. It supports immune function, aids in collagen production, and acts as a powerful antioxidant (2). Research has demonstrated the potential of Vitamin C in improving cardiovascular health by boosting the production of nitric oxide within the cells of endothelial tissue (1). This pro-vascular effect may be beneficial for athletes participating in endurance sports or high-intensity activities.
Vitamin C also reacts with peroxyl radicals, replenishing the antioxidant capabilities of vitamin E and scavenging superoxide (2). This antioxidant property may help protect athletes from oxidative stress resulting from intense physical activity. In one study, a significant increase in oxidant generation was observed post-intervention (3).
Another notable benefit of Vitamin C is its ability to attenuate the deleterious impact of lead on the reproductive system (4). Moreover, it plays a role in the initial phases of catecholamine biosynthesis by recycling tetrahydrobiopterin, a cofactor for tyrosine hydroxylase (5). In a study involving mice, there was a significant decrease in the levels of noradrenaline and adrenaline in the adrenals of those with vitamin C deficiency (6).
A low level of vitamin C has been linked to a higher risk of various chronic diseases, including cardiovascular disease (7). This highlights the importance of maintaining adequate vitamin C levels for overall health and athletic performance.
Vitamin C can help with the "pump" in the gym along with an exhaustive list of other benefits and leans toward being best suited for bodybuilder or individuals focusing on aesthetics.
1. Heller R, Münscher-Paulig F, Gräbner R, Till U. L-Ascorbic acid potentiates nitric oxide synthesis in endothelial cells. J Biol Chem. 1999 Mar 19;274(12):8254-60. doi: 10.1074/jbc.274.12.8254. PMID: 10075731.
2. A. Bendich, L.J. Machlin, O. Scandurra, G.W. Burton, D.D.M. Wayner, The antioxidant role of vitamin C, Advances in Free Radical Biology & Medicine, Volume 2, Issue 2, 1986, Pages 419-444, ISSN 8755-9668
3. Bozonet SM, Carr AC, Pullar JM, Vissers MC. Enhanced human neutrophil vitamin C status, chemotaxis and oxidant generation following dietary supplementation with vitamin C-rich SunGold kiwifruit. Nutrients. 2015 Apr 9;7(4):2574-88. doi: 10.3390/nu7042574. PMID: 25912037; PMCID: PMC4425162.
4. Ayinde OC, Ogunnowo S, Ogedegbe RA. Influence of Vitamin C and Vitamin E on testicular zinc content and testicular toxicity in lead exposed albino rats. BMC Pharmacol Toxicol. 2012 Dec 14;13:17. doi: 10.1186/2050-6511-13-17. PMID: 23241495; PMCID: PMC3554483.
5. Stone KJ, Townsley BH. The effect of L-ascorbate on catecholamine biosynthesis. Biochem J. 1973 Mar;131(3):611-3. doi: 10.1042/bj1310611. PMID: 4146453; PMCID: PMC1177509.
6. Amano A, Tsunoda M, Aigaki T, Maruyama N, Ishigami A. Effect of ascorbic acid deficiency on catecholamine synthesis in adrenal glands of SMP30/GNL knockout mice. Eur J Nutr. 2014 Feb;53(1):177-85. doi: 10.1007/s00394-013-0515-9. Epub 2013 Mar 19. PMID: 23508458.
7. Carr AC, Block G, Lykkesfeldt J. Estimation of Vitamin C Intake Requirements Based on Body Weight: Implications for Obesity. Nutrients. 2022 Mar 31;14(7):1460. doi: 10.3390/nu14071460. PMID: 35406073; PMCID: PMC9003354.
Himalayan Pink Salt is a natural and unprocessed source of sodium that benefits hydration, electrolyte balance, and physical performance.
Himalayan Pink Salt is a valuable source of sodium that can benefit athletes and individuals looking to improve their exercise performance. Sodium intake with Himalayan Pink Salt can lead to voluntary hyperhydration, which in turn improves performance during subsequent physical activities in hot conditions (1). This increased water consumption and retention helps maintain proper fluid balance during exercise (2).
Himalayan Pink Salt helps sustain greater plasma volume during dehydrating exercises, which in turn maintains cardiovascular function and improves athletic performance (3). This is crucial as athletes exposed to hot weather can lose significant amounts of water and sodium on a daily basis, leading to imbalances in their body's water and electrolyte levels (4). It's essential to replenish both water and sodium for optimal performance.
The effects of proper hydration on performance are evident in a study that found runners who were hypohydrated (dehydrated) experienced slower run times, increased perceived effort (5). Maintaining fluid balance during extended exercise in hot conditions is needed as without consuming sufficient sodium could result in diminished performance and, in some cases, hyponatremia (6).
Sodium intake is vital for maintaining hydration levels and is important for practically any type of exercise, while being most important for endurance. We include Himalayan Pink Salt in every formulation with varying dosages.
1.Morris DM, Huot JR, Jetton AM, Collier SR, Utter AC. Acute Sodium Ingestion Before Exercise Increases Voluntary Water Consumption Resulting In Preexercise Hyperhydration and Improvement in Exercise Performance in the Heat. Int J Sport Nutr Exerc Metab. 2015 Oct;25(5):456-62. doi: 10.1123/ijsnem.2014-0212. Epub 2015 Mar 26. PMID: 25811813.
2. Morris DM, Huot JR, Jetton AM, Collier SR, Utter AC. Acute Sodium Ingestion Before Exercise Increases Voluntary Water Consumption Resulting In Preexercise Hyperhydration and Improvement in Exercise Performance in the Heat. Int J Sport Nutr Exerc Metab. 2015 Oct;25(5):456-62. doi: 10.1123/ijsnem.2014-0212. Epub 2015 Mar 26. PMID: 25811813.
3. Hamouti N, Fernández-Elías VE, Ortega JF, Mora-Rodriguez R. Ingestion of sodium plus water improves cardiovascular function and performance during dehydrating cycling in the heat. Scand J Med Sci Sports. 2014 Jun;24(3):507-18. doi: 10.1111/sms.12028. Epub 2012 Dec 17. PMID: 23253191.
4. Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-46. doi: 10.1080/02640414.2011.614269. PMID: 22150427.
5. Lopez RM, Casa DJ, Jensen KA, DeMartini JK, Pagnotta KD, Ruiz RC, Roti MW, Stearns RL, Armstrong LE, Maresh CM. Examining the influence of hydration status on physiological responses and running speed during trail running in the heat with controlled exercise intensity. J Strength Cond Res. 2011 Nov;25(11):2944-54. doi: 10.1519/JSC.0b013e318231a6c8. PMID: 22024610.
6. Rehrer NJ. Fluid and electrolyte balance in ultra-endurance sport. Sports Med. 2001;31(10):701-15. doi: 10.2165/00007256-200131100-00001. PMID: 11547892.
Glycerol is a colorless and odorless sugar alcohol that improves hydration, thermoregulation, and athletic performance. It can also create a noticeable "pump" effect.
Glycerol is a potent hyper hydrating molecule that increases water retention and muscle hydration during workouts. Supplementation of glycerol has been linked to an increase in endurance capacity and peak power output during various exercises (3,6). One of the key advantages of glycerol supplementation is its ability to improve hydration by promoting water retention in the body (2,7). This becomes particularly useful for endurance athletes, where maintaining proper hydration levels is essential for optimal performance.
In addition to enhanced hydration, glycerol also supports thermoregulation, helping to maintain the body's temperature during strenuous exercise, especially in hot and humid conditions (4,5). This can be especially beneficial for athletes competing in outdoor sports, where environmental conditions may impact performance.
Glycerol has been shown to reduce cardiovascular strain during physical activity, resulting in a lowered heart rate (1,5). This not only benefits athletic performance but may also promote overall cardiovascular health.
Due to its potential to positively impact endurance metrics, It could be in your formula if you are looking to improve cardiovascular performance. Bodybuilders may also see Glycerol as it aids in hydrating the muscle and creating a very enjoyable "pump."
1. Montner P, Stark DM, Riedesel ML, Murata G, Robergs R, Timms M, Chick TW. Pre-exercise glycerol hydration improves cycling endurance time. Int J Sports Med. 1996 Jan;17(1):27-33. doi: 10.1055/s-2007-972804. PMID: 8775573.
2. Anderson MJ, Cotter JD, Garnham AP, Casley DJ, Febbraio MA. Effect of glycerol-induced hyperhydration on thermoregulation and metabolism during exercise in heat. Int J Sport Nutr Exerc Metab. 2001 Sep;11(3):315-33. doi: 10.1123/ijsnem.11.3.315. PMID: 11591882.
3. Patlar S, Yalçin H, Boyali E. The effect of glycerol supplements on aerobic and anaerobic performance of athletes and sedentary subjects. J Hum Kinet. 2012 Oct;34:69-79. doi: 10.2478/v10078-012-0065-x. Epub 2012 Oct 23. PMID: 23487412; PMCID: PMC3590833.
4. Hitchins S, Martin DT, Burke L, Yates K, Fallon K, Hahn A, Dobson GP. Glycerol hyperhydration improves cycle time trial performance in hot humid conditions. Eur J Appl Physiol Occup Physiol. 1999 Oct;80(5):494-501. doi: 10.1007/s004210050623. PMID: 10502085.
5. Coutts A, Reaburn P, Mummery K, Holmes M. The effect of glycerol hyperhydration on olympic distance triathlon performance in high ambient temperatures. Int J Sport Nutr Exerc Metab. 2002 Mar;12(1):105-19. doi: 10.1123/ijsnem.12.1.105. PMID: 11993618.
6. Goulet ED, Rousseau SF, Lamboley CR, Plante GE, Dionne IJ. Pre-exercise hyperhydration delays dehydration and improves endurance capacity during 2 h of cycling in a temperate climate. J Physiol Anthropol. 2008 Sep;27(5):263-71. doi: 10.2114/jpa2.27.263. PMID: 18838842.
7. Goulet EDB, De La Flore A, Savoie FA, Gosselin J. Salt + Glycerol-Induced Hyperhydration Enhances Fluid Retention More Than Salt- or Glycerol-Induced Hyperhydration. Int J Sport Nutr Exerc Metab. 2018 May 1;28(3):246-252. doi: 10.1123/ijsnem.2017-0310. Epub 2018 May 17. PMID: 29140136.
Green tea extract (ECGC) is a powerful antioxidant derived from green tea leaves, known to aid weight loss, improve athletic performance, and promote overall health.
Green tea extract offers numerous benefits for overall health. One of its most sought-after effects is the ability to support weight loss and enhance fat oxidation during exercise, as demonstrated in a study showing improved exercise-induced decreases in abdominal fat and serum triglyceride levels (1). Researchers found that obese children experienced a significant reduction in waist circumference, systolic blood pressure, and low-density lipoprotein cholesterol (2). Green Tea has a very similar effect to caffeine in fat oxidation (3).
Not only does green tea extract aid in weight management, but it also positively impacts cardiovascular health. A study found that moderate tea consumption led to a significant 40% improvement in endothelial-dependent vasodilation, indicating better blood vessel function (7). Additionally, various compounds in green tea extract have been shown to promote a dose-dependent increase in nitric oxide production, which can further enhance cardiovascular health (8).
Athletic performance can also be improved by using green tea extract. It has been shown to enhance fat oxidation and VO2 max when administered acutely before exercise at a dosage of 945mg, without impacting heart rate (4). This can be particularly beneficial for endurance athletes and those participating in high-intensity interval training. A study observed that the group receiving EGCG experienced reduced soreness ratings 24 hours after exercising compared to a placebo group (5).
Cognitive function is an area where green tea extract shines. Research suggests that EGCG, a major component of the extract, can potentially enhance hippocampus-dependent learning and memory by facilitating adult neurogenesis (6).
Green Tea Extract is formulated for anyone looking for a more natural approach to supplementation along with a goal of losing weight. However, as stated above, it has numerous benefits outside of fat loss.
1.Maki KC, Reeves MS, Farmer M, Yasunaga K, Matsuo N, Katsuragi Y, Komikado M, Tokimitsu I, Wilder D, Jones F, Blumberg JB, Cartwright Y. Green tea catechin consumption enhances exercise-induced abdominal fat loss in overweight and obese adults. J Nutr. 2009 Feb;139(2):264-70. doi: 10.3945/jn.108.098293. Epub 2008 Dec 11. PMID: 19074207.
2. Matsuyama T, Tanaka Y, Kamimaki I, Nagao T, Tokimitsu I. Catechin safely improved higher levels of fatness, blood pressure, and cholesterol in children. Obesity (Silver Spring). 2008 Jun;16(6):1338-48. doi: 10.1038/oby.2008.60. Epub 2008 Mar 20. PMID: 18356827.
3. Thielecke F, Rahn G, Böhnke J, Adams F, Birkenfeld AL, Jordan J, Boschmann M. Epigallocatechin-3-gallate and postprandial fat oxidation in overweight/obese male volunteers: a pilot study. Eur J Clin Nutr. 2010 Jul;64(7):704-13. doi: 10.1038/ejcn.2010.47. Epub 2010 Apr 7. PMID: 20372175.
4. Richards JC, Lonac MC, Johnson TK, Schweder MM, Bell C. Epigallocatechin-3-gallate increases maximal oxygen uptake in adult humans. Med Sci Sports Exerc. 2010 Apr;42(4):739-44. doi: 10.1249/MSS.0b013e3181bcab6c. PMID: 19952844; PMCID: PMC2895949.
5. Kerksick CM, Kreider RB, Willoughby DS. Intramuscular adaptations to eccentric exercise and antioxidant supplementation. Amino Acids. 2010 Jun;39(1):219-32. doi: 10.1007/s00726-009-0432-7. Epub 2009 Dec 5. PMID: 19967420.
6. Wang Y, Li M, Xu X, Song M, Tao H, Bai Y. Green tea epigallocatechin-3-gallate (EGCG) promotes neural progenitor cell proliferation and sonic hedgehog pathway activation during adult hippocampal neurogenesis. Mol Nutr Food Res. 2012 Aug;56(8):1292-303. doi: 10.1002/mnfr.201200035. Epub 2012 Jun 13. PMID: 22692966.
7. Ras RT, Zock PL, Draijer R. Tea consumption enhances endothelial-dependent vasodilation; a meta-analysis. PLoS One. 2011 Mar 4;6(3):e16974. doi: 10.1371/journal.pone.0016974. PMID: 21394199; PMCID: PMC3048861.
8. Persson IA, Josefsson M, Persson K, Andersson RG. Tea flavanols inhibit angiotensin-converting enzyme activity and increase nitric oxide production in human endothelial cells. J Pharm Pharmacol. 2006 Aug;58(8):1139-44. doi: 10.1211/jpp.58.8.0016. PMID: 16872562.
Taurine is a highly abundant amino acid involved in multiple physiological functions, with potential benefits for physical performance, fat burning, cardiovascular health, and muscle recovery.
Taurine is a versatile supplement that offers a range of benefits to support athletic performance and overall health. One key benefit is the potential increase in fat burning during exercise, as seen in a study where participants experienced a 16% rise in fat burning after consuming taurine (1). This makes taurine particularly appealing for endurance athletes or those looking to shed extra body fat.
Another important aspect of taurine supplementation is its positive effects on cardiovascular health. In young male diabetics, taurine supplementation for two weeks was able to reverse detectable abnormalities in conduit vessels (2). Furthermore, it has been shown to hold potential in treating prehypertension by enhancing vascular function and exhibiting antihypertensive effects (3).
Athletes may also benefit from taurine's ability to support muscle recovery after damage from eccentric exercise. Taking taurine supplements twice a day for 72 hours post-exercise led to enhanced recovery of the biceps brachii's eccentric performance (4). Additionally, taurine supplementation can enhance performance and reduce muscle damage and oxidative stress, although it does not appear to have a significant impact on decreasing the inflammatory response after eccentric exercise (5).
Aside from athletic benefits, taurine may also have implications in managing anxiety, as it potentially exerts its effects by binding to and activating strychnine-sensitive glycine (6).
Taurine being so extremely versatile, is mainly included for people working out later in the day due to its calming effects which could benefit their sleep afterwards.
1. Rutherford JA, Spriet LL, Stellingwerff T. The effect of acute taurine ingestion on endurance performance and metabolism in well-trained cyclists. Int J Sport Nutr Exerc Metab. 2010 Aug;20(4):322-9. doi: 10.1123/ijsnem.20.4.322. PMID: 20739720.
2. Moloney MA, Casey RG, O'Donnell DH, Fitzgerald P, Thompson C, Bouchier-Hayes DJ. Two weeks taurine supplementation reverses endothelial dysfunction in young male type 1 diabetics. Diab Vasc Dis Res. 2010 Oct;7(4):300-10. doi: 10.1177/1479164110375971. Epub 2010 Jul 28. PMID: 20667936.
3. Sun Q, Wang B, Li Y, Sun F, Li P, Xia W, Zhou X, Li Q, Wang X, Chen J, Zeng X, Zhao Z, He H, Liu D, Zhu Z. Taurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension: Randomized, Double-Blind, Placebo-Controlled Study. Hypertension. 2016 Mar;67(3):541-9. doi: 10.1161/HYPERTENSIONAHA.115.06624. Epub 2016 Jan 18. PMID: 26781281.
4. McLeay Y, Stannard S, Barnes M. The Effect of Taurine on the Recovery from Eccentric Exercise-Induced Muscle Damage in Males. Antioxidants (Basel). 2017 Oct 17;6(4):79. doi: 10.3390/antiox6040079. PMID: 29039798; PMCID: PMC5745489.
5. da Silva LA, Tromm CB, Bom KF, Mariano I, Pozzi B, da Rosa GL, Tuon T, da Luz G, Vuolo F, Petronilho F, Cassiano W, De Souza CT, Pinho RA. Effects of taurine supplementation following eccentric exercise in young adults. Appl Physiol Nutr Metab. 2014 Jan;39(1):101-4. doi: 10.1139/apnm-2012-0229. Epub 2013 Jun 25. PMID: 24383513.
6. Zhang CG, Kim SJ. Taurine induces anti-anxiety by activating strychnine-sensitive glycine receptor in vivo. Ann Nutr Metab. 2007;51(4):379-86. doi: 10.1159/000107687. Epub 2007 Aug 29. PMID: 17728537.
Alpha-GPC is a cholinergic compound that can increase acetylcholine levels, providing benefits for cognitive function, athletic performance, and overall health.
Betaine is a unique compound with several useful biological effects. It has gained attention as a powerful compound in recent years for its ability to enhance athletic performance by possibly increasing power output and muscle strength (3,4,5).
However, betaine also has the function of supporting muscle growth, as studies have shown its positive impact on anabolic signaling and protein synthesis (2). This not only promotes lean muscle mass development but also helps in maintaining muscle tissue during strenuous workouts. Betaine optimizes hormone levels by improving the anabolic endocrine profile. It has been observed to increase testosterone levels, decrease cortisol, and reduce lactate production, creating an environment conducive to muscle growth and performance enhancement (1,2).
In addition to its positive effects on performance and muscle growth, betaine has been shown to aid in fat loss. Studies indicate that supplementing with betaine can lead to significant reductions in body fat percentage and fat mass compared to a placebo group (6). These effects make it a great inclusion for individuals looking to improve their body composition.
Although betaine has been shown to increase muscle growth, its effect on power output with the implications of increased hormone support seems to be a fantastic combination for any powerlifter, while bodybuilders may still benefit. If you are trying to lose fat, betaine may also be included.
1. Arazi H, Aboutalebi S, Taati B, Cholewa JM, Candow DG. Effects of short-term betaine supplementation on muscle endurance and indices of endocrine function following acute high-intensity resistance exercise in young athletes. J Int Soc Sports Nutr. 2022 Mar 22;19(1):1-16. doi: 10.1080/15502783.2022.2041988. PMID: 35599921; PMCID: PMC9116406.
2. Apicella JM, Lee EC, Bailey BL, Saenz C, Anderson JM, Craig SA, Kraemer WJ, Volek JS, Maresh CM. Betaine supplementation enhances anabolic endocrine and Akt signaling in response to acute bouts of exercise. Eur J Appl Physiol. 2013 Mar;113(3):793-802. doi: 10.1007/s00421-012-2492-8. Epub 2012 Sep 14. PMID: 22976217.
3. Trepanowski JF, Farney TM, McCarthy CG, Schilling BK, Craig SA, Bloomer RJ. The effects of chronic betaine supplementation on exercise performance, skeletal muscle oxygen saturation and associated biochemical parameters in resistance trained men. J Strength Cond Res. 2011 Dec;25(12):3461-71. doi: 10.1519/JSC.0b013e318217d48d. PMID: 22080324.
4. Pryor JL, Craig SA, Swensen T. Effect of betaine supplementation on cycling sprint performance. J Int Soc Sports Nutr. 2012 Apr 3;9(1):12. doi: 10.1186/1550-2783-9-12. PMID: 22471891; PMCID: PMC3353850.
5. Cholewa JM, Wyszczelska-Rokiel M, Glowacki R, Jakubowski H, Matthews T, Wood R, Craig SA, Paolone V. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sports Nutr. 2013 Aug 22;10(1):39. doi: 10.1186/1550-2783-10-39. PMID: 23967897; PMCID: PMC3844502.
6. Cholewa JM, Hudson A, Cicholski T, Cervenka A, Barreno K, Broom K, Barch M, Craig SAS. The effects of chronic betaine supplementation on body composition and performance in collegiate females: a double-blind, randomized, placebo controlled trial. J Int Soc Sports Nutr. 2018 Jul 31;15(1):37. doi: 10.1186/s12970-018-0243-x. PMID: 30064450; PMCID: PMC6069865.
Vitamin C, also known as ascorbic acid, is an essential nutrient supporting immune function, collagen production, and acting as a powerful antioxidant to protect cells from damage.
Vitamin C is an essential nutrient that plays a crucial role in various bodily functions. It supports immune function, aids in collagen production, and acts as a powerful antioxidant (2). Research has demonstrated the potential of Vitamin C in improving cardiovascular health by boosting the production of nitric oxide within the cells of endothelial tissue (1). This pro-vascular effect may be beneficial for athletes participating in endurance sports or high-intensity activities.
Vitamin C also reacts with peroxyl radicals, replenishing the antioxidant capabilities of vitamin E and scavenging superoxide (2). This antioxidant property may help protect athletes from oxidative stress resulting from intense physical activity. In one study, a significant increase in oxidant generation was observed post-intervention (3).
Another notable benefit of Vitamin C is its ability to attenuate the deleterious impact of lead on the reproductive system (4). Moreover, it plays a role in the initial phases of catecholamine biosynthesis by recycling tetrahydrobiopterin, a cofactor for tyrosine hydroxylase (5). In a study involving mice, there was a significant decrease in the levels of noradrenaline and adrenaline in the adrenals of those with vitamin C deficiency (6).
A low level of vitamin C has been linked to a higher risk of various chronic diseases, including cardiovascular disease (7). This highlights the importance of maintaining adequate vitamin C levels for overall health and athletic performance.
Vitamin C can help with the "pump" in the gym along with an exhaustive list of other benefits and leans toward being best suited for bodybuilder or individuals focusing on aesthetics.
1. Heller R, Münscher-Paulig F, Gräbner R, Till U. L-Ascorbic acid potentiates nitric oxide synthesis in endothelial cells. J Biol Chem. 1999 Mar 19;274(12):8254-60. doi: 10.1074/jbc.274.12.8254. PMID: 10075731.
2. A. Bendich, L.J. Machlin, O. Scandurra, G.W. Burton, D.D.M. Wayner, The antioxidant role of vitamin C, Advances in Free Radical Biology & Medicine, Volume 2, Issue 2, 1986, Pages 419-444, ISSN 8755-9668
3. Bozonet SM, Carr AC, Pullar JM, Vissers MC. Enhanced human neutrophil vitamin C status, chemotaxis and oxidant generation following dietary supplementation with vitamin C-rich SunGold kiwifruit. Nutrients. 2015 Apr 9;7(4):2574-88. doi: 10.3390/nu7042574. PMID: 25912037; PMCID: PMC4425162.
4. Ayinde OC, Ogunnowo S, Ogedegbe RA. Influence of Vitamin C and Vitamin E on testicular zinc content and testicular toxicity in lead exposed albino rats. BMC Pharmacol Toxicol. 2012 Dec 14;13:17. doi: 10.1186/2050-6511-13-17. PMID: 23241495; PMCID: PMC3554483.
5. Stone KJ, Townsley BH. The effect of L-ascorbate on catecholamine biosynthesis. Biochem J. 1973 Mar;131(3):611-3. doi: 10.1042/bj1310611. PMID: 4146453; PMCID: PMC1177509.
6. Amano A, Tsunoda M, Aigaki T, Maruyama N, Ishigami A. Effect of ascorbic acid deficiency on catecholamine synthesis in adrenal glands of SMP30/GNL knockout mice. Eur J Nutr. 2014 Feb;53(1):177-85. doi: 10.1007/s00394-013-0515-9. Epub 2013 Mar 19. PMID: 23508458.
7. Carr AC, Block G, Lykkesfeldt J. Estimation of Vitamin C Intake Requirements Based on Body Weight: Implications for Obesity. Nutrients. 2022 Mar 31;14(7):1460. doi: 10.3390/nu14071460. PMID: 35406073; PMCID: PMC9003354.
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Ginger root extract is a natural remedy derived from the ginger plant, offering various benefits for physical performance, muscle recovery, and stomach issues.
Ginger root has been used for thousands of years as it offers a range of benefits in areas such as digestion, overall health, hormone balance, athletic performance, recovery, and overall well-being. For athletic applications, It has been shown to speed up muscle strength recovery after vigorous exercise (1,6), making it a valuable addition for athletes looking to improve their post-workout recovery process.
In the realm of weight management, ginger supplementation can have a positive impact on lipid profile and body weight when used at the appropriate dose and duration (5). Consuming ginger has been associated with decreased hunger levels, increased feelings of fullness, and lower prospective food intake, compared to a control group (2). This suggests that ginger root extract may have the use of aiding with weight management.
Ginger root extract has demonstrated potential in enhancing cognitive function. Ginger-treated groups exhibited improved working memory, decreased P300 latencies, and increased N100 and P300 amplitudes (indicators of cognitive performance) (3).
A known use of ginger is the relief of nausea and motion sickness symptoms. The compounds found in ginger root have been shown to alleviate these symptoms by positively impacting the digestive system (4). This makes ginger root extract a great option for individuals who experience motion sickness during travel or athletic activities.
If you are looking for a more natural formula along with wanting to lose weight, ginger root is a fantastic ingredient that could be formulated for you.
1. Kamtchouing P, Mbongue Fandio GY, Dimo T, Jatsa HB. Evaluation of androgenic activity of Zingiber officinale and Pentadiplandra brazzeana in male rats. Asian J Androl. 2002 Dec;4(4):299-301. PMID: 12508133.
2. Mansour MS, Ni YM, Roberts AL, Kelleman M, Roychoudhury A, St-Onge MP. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: a pilot study. Metabolism. 2012 Oct;61(10):1347-52. doi: 10.1016/j.metabol.2012.03.016. Epub 2012 Apr 24. PMID: 22538118; PMCID: PMC3408800.
3. Saenghong N, Wattanathorn J, Muchimapura S, Tongun T, Piyavhatkul N, Banchonglikitkul C, Kajsongkram T. Zingiber officinale Improves Cognitive Function of the Middle-Aged Healthy Women. Evid Based Complement Alternat Med. 2012;2012:383062. doi: 10.1155/2012/383062. Epub 2011 Dec 22. PMID: 22235230; PMCID: PMC3253463.
4. Holtmann S, Clarke AH, Scherer H, Höhn M. The anti-motion sickness mechanism of ginger. A comparative study with placebo and dimenhydrinate. Acta Otolaryngol. 1989 Sep-Oct;108(3-4):168-74. doi: 10.3109/00016488909125515. PMID: 2683568.
5. Asghari-Jafarabadi M, Khalili L. The Effect of Ginger (Zingiber officinale) on Improving Blood Lipids and Body Weight; A Systematic Review and Multivariate Meta-analysis of Clinical Trials. Curr Pharm Des. 2022;28(35):2920-2943. doi: 10.2174/1381612828666220926093847. PMID: 36165525.
6. Matsumura MD, Zavorsky GS, Smoliga JM. The Effects of Pre-Exercise Ginger Supplementation on Muscle Damage and Delayed Onset Muscle Soreness. Phytother Res. 2015 Jun;29(6):887-93. doi: 10.1002/ptr.5328. Epub 2015 Mar 18. PMID: 25787877.
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Black pepper extract contains piperine, an active compound that improves the absorption of supplements and nutrients, making them more effective.
Black pepper extract, known for its active compound piperine, plays a crucial role in enhancing the absorption of nutrients and supplements in the body. Its primary function is to increase the bioavailability of various compounds, which is particularly beneficial for athletes and individuals looking to optimize their physical performance and overall health.
As an example, Piperine greatly enchances the absorbtion an active compound found in turmeric, which is known for its anti-inflammatory and antioxidant properties. Studies have shown that the intake of 20 mg of piperine with curcumin can result in a remarkable 2000% increase in curcumin's bioavailability (1). This effect makes it an ideal supplement to enhance the efficacy of other nutrients and supplements. Piperine's ability to inhibit metabolizing enzymes has significant implications for the efficacy of certain drugs. (4,5).
Black Pepper may also display thermogenic properties, which can boost the serum response during oral supplementation of nutrients like beta-carotene, a precursor to vitamin-A (3). Piperine has also been shown to positively influence iron metabolism, with research indicating that black pepper consumption is associated with beneficial effects on iron metabolism parameters (2).
Black Pepper Extract is in every single formulation, as its absorption enhancing effects are vital.
1. Shoba G, Joy D, Joseph T, Majeed M, Rajendran R, Srinivas PS. Influence of piperine on the pharmacokinetics of curcumin in animals and human volunteers. Planta Med. 1998 May;64(4):353-6. doi: 10.1055/s-2006-957450. PMID: 9619120.
2. Fernández-Lázaro D,Mielgo-Ayuso J, Córdova Martínez A, Seco-Calvo J. Iron and Physical Activity: Bioavailability Enhancers, Properties of Black Pepper (Bioperine®) and Potential Applications. Nutrients. 2020 Jun 24;12(6):1886. doi: 10.3390/nu12061886. PMID: 32599787; PMCID: PMC7353321.
3. Vladimir Badmaev, Muhammed Majeed, Edward P. Norkus, Piperine, an alkaloid derived from black pepper increases serum response of beta-carotene during 14-days of oral beta-carotene supplementation, Nutrition Research, Volume 19, Issue 3, 1999, Pages 381-388, ISSN 0271-5317.
4. DB, Mhaske & S, Sreedharan & Mahadik, Kakasaheb. (2018). Role of Piperine as an Effective Bioenhancer in Drug Absorption. Pharmaceutica Analytica Acta. 09. 10.4172/2153-2435.1000591.
5. Shaikh J, Ankola DD, Beniwal V, Singh D, Kumar MN. Nanoparticle encapsulation improves oral bioavailability of curcumin by at least 9-fold when compared to curcumin administered with piperine as absorption enhancer. Eur J Pharm Sci. 2009 Jun 28;37(3-4):223-30. doi: 10.1016/j.ejps.2009.02.019. Epub 2009 Mar 10. PMID: 19491009.
Creatine is the most researched and proven supplement for strength and physical performance. It works by increasing muscle hydration and providing a quick energy source.
Creatine is an effective supplement for those looking to optimize their athletic performance, particularly in sports that require short bursts of intense activity. Research shows that creatine can significantly improve upper (1) and lower limb strength (3), making it highly beneficial for weightlifters, sprinters, and team sports athletes.
Not only does creatine enhance strength, but it also supports anaerobic power, which is vital for sports like soccer (2). This increased anaerobic capacity can lead to improved physical performance in various demanding activities. In addition, creatine supplementation has been shown to reduce acute muscle damage post-exercise (4), aiding in quicker recovery and enabling athletes to train more consistently.
When incorporated into a resistance training regimen, creatine has been found to increase lean body mass (5), with males exhibiting a more positive response. This makes creatine an ideal addition to bodybuilding and strength training routines. In a study comparing creatine supplementation with a placebo, participants taking creatine on resistance training days experienced significant improvements in lean tissue mass and strength (6).
Creatine is the most proven and studied supplement, many people already take creatine and in order to gain the best benefits you must do a loading phase and a sustaining phase or a supplement for a very long time. Due to these reasons we have chosen not to include creatine in our algorithm as it would be impractical for most, however it is still available as an add on if you prefer to include it.
1.Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine Supplementation and Upper Limb Strength Performance: A Systematic Review and Meta-Analysis. Sports Med. 2017 Jan;47(1):163-173. doi: 10.1007/s40279-016-0571-4. PMID: 27328852.
2. Mielgo-Ayuso J, Calleja-Gonzalez J, Marqués-Jiménez D, Caballero-García A, Córdova A, Fernández-Lázaro D. Effects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-Analysis. Nutrients. 2019 Mar 31;11(4):757. doi: 10.3390/nu11040757. PMID: 30935142; PMCID: PMC6520963.
3. Lanhers C, Pereira B, Naughton G, Trousselard M, Lesage FX, Dutheil F. Creatine Supplementation and Lower Limb Strength Performance: A Systematic Review and Meta-Analyses. Sports Med. 2015 Sep;45(9):1285-1294. doi: 10.1007/s40279-015-0337-4. PMID: 25946994.
4. Jiaming Y, Rahimi MH. Creatine supplementation effect on recovery following exercise-induced muscle damage: A systematic review and meta-analysis of randomized controlled trials. J Food Biochem. 2021 Oct;45(10):e13916. doi: 10.1111/jfbc.13916. Epub 2021 Sep 2. PMID: 34472118.
5. Delpino FM, Figueiredo LM, Forbes SC, Candow DG, Santos HO. Influence of age, sex, and type of exercise on the efficacy of creatine supplementation on lean body mass: A systematic review and meta-analysis of randomized clinical trials. Nutrition. 2022 Nov-Dec;103-104:111791. doi: 10.1016/j.nut.2022.111791. Epub 2022 Jul 8. PMID: 35986981.
6. Forbes SC, Candow DG, Ostojic SM, Roberts MD, Chilibeck PD. Meta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults. Nutrients. 2021 Jun 2;13(6):1912. doi: 10.3390/nu13061912. PMID: 34199420; PMCID: PMC8229907.
Alpha-GPC is a cholinergic compound that can increase acetylcholine levels, providing benefits for cognitive function, athletic performance, and overall health.
Betaine is a unique compound with several useful biological effects. It has gained attention as a powerful compound in recent years for its ability to enhance athletic performance by possibly increasing power output and muscle strength (3,4,5).
However, betaine also has the function of supporting muscle growth, as studies have shown its positive impact on anabolic signaling and protein synthesis (2). This not only promotes lean muscle mass development but also helps in maintaining muscle tissue during strenuous workouts. Betaine optimizes hormone levels by improving the anabolic endocrine profile. It has been observed to increase testosterone levels, decrease cortisol, and reduce lactate production, creating an environment conducive to muscle growth and performance enhancement (1,2).
In addition to its positive effects on performance and muscle growth, betaine has been shown to aid in fat loss. Studies indicate that supplementing with betaine can lead to significant reductions in body fat percentage and fat mass compared to a placebo group (6). These effects make it a great inclusion for individuals looking to improve their body composition.
Although betaine has been shown to increase muscle growth, its effect on power output with the implications of increased hormone support seems to be a fantastic combination for any powerlifter, while bodybuilders may still benefit. If you are trying to lose fat, betaine may also be included.
1. Arazi H, Aboutalebi S, Taati B, Cholewa JM, Candow DG. Effects of short-term betaine supplementation on muscle endurance and indices of endocrine function following acute high-intensity resistance exercise in young athletes. J Int Soc Sports Nutr. 2022 Mar 22;19(1):1-16. doi: 10.1080/15502783.2022.2041988. PMID: 35599921; PMCID: PMC9116406.
2. Apicella JM, Lee EC, Bailey BL, Saenz C, Anderson JM, Craig SA, Kraemer WJ, Volek JS, Maresh CM. Betaine supplementation enhances anabolic endocrine and Akt signaling in response to acute bouts of exercise. Eur J Appl Physiol. 2013 Mar;113(3):793-802. doi: 10.1007/s00421-012-2492-8. Epub 2012 Sep 14. PMID: 22976217.
3. Trepanowski JF, Farney TM, McCarthy CG, Schilling BK, Craig SA, Bloomer RJ. The effects of chronic betaine supplementation on exercise performance, skeletal muscle oxygen saturation and associated biochemical parameters in resistance trained men. J Strength Cond Res. 2011 Dec;25(12):3461-71. doi: 10.1519/JSC.0b013e318217d48d. PMID: 22080324.
4. Pryor JL, Craig SA, Swensen T. Effect of betaine supplementation on cycling sprint performance. J Int Soc Sports Nutr. 2012 Apr 3;9(1):12. doi: 10.1186/1550-2783-9-12. PMID: 22471891; PMCID: PMC3353850.
5. Cholewa JM, Wyszczelska-Rokiel M, Glowacki R, Jakubowski H, Matthews T, Wood R, Craig SA, Paolone V. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sports Nutr. 2013 Aug 22;10(1):39. doi: 10.1186/1550-2783-10-39. PMID: 23967897; PMCID: PMC3844502.
6. Cholewa JM, Hudson A, Cicholski T, Cervenka A, Barreno K, Broom K, Barch M, Craig SAS. The effects of chronic betaine supplementation on body composition and performance in collegiate females: a double-blind, randomized, placebo controlled trial. J Int Soc Sports Nutr. 2018 Jul 31;15(1):37. doi: 10.1186/s12970-018-0243-x. PMID: 30064450; PMCID: PMC6069865.
Taurine is a highly abundant amino acid involved in multiple physiological functions, with potential benefits for physical performance, fat burning, cardiovascular health, and muscle recovery.
Taurine is a versatile supplement that offers a range of benefits to support athletic performance and overall health. One key benefit is the potential increase in fat burning during exercise, as seen in a study where participants experienced a 16% rise in fat burning after consuming taurine (1). This makes taurine particularly appealing for endurance athletes or those looking to shed extra body fat.
Another important aspect of taurine supplementation is its positive effects on cardiovascular health. In young male diabetics, taurine supplementation for two weeks was able to reverse detectable abnormalities in conduit vessels (2). Furthermore, it has been shown to hold potential in treating prehypertension by enhancing vascular function and exhibiting antihypertensive effects (3).
Athletes may also benefit from taurine's ability to support muscle recovery after damage from eccentric exercise. Taking taurine supplements twice a day for 72 hours post-exercise led to enhanced recovery of the biceps brachii's eccentric performance (4). Additionally, taurine supplementation can enhance performance and reduce muscle damage and oxidative stress, although it does not appear to have a significant impact on decreasing the inflammatory response after eccentric exercise (5).
Aside from athletic benefits, taurine may also have implications in managing anxiety, as it potentially exerts its effects by binding to and activating strychnine-sensitive glycine (6).
Taurine being so extremely versatile, is mainly included for people working out later in the day due to its calming effects which could benefit their sleep afterwards.
1. Rutherford JA, Spriet LL, Stellingwerff T. The effect of acute taurine ingestion on endurance performance and metabolism in well-trained cyclists. Int J Sport Nutr Exerc Metab. 2010 Aug;20(4):322-9. doi: 10.1123/ijsnem.20.4.322. PMID: 20739720.
2. Moloney MA, Casey RG, O'Donnell DH, Fitzgerald P, Thompson C, Bouchier-Hayes DJ. Two weeks taurine supplementation reverses endothelial dysfunction in young male type 1 diabetics. Diab Vasc Dis Res. 2010 Oct;7(4):300-10. doi: 10.1177/1479164110375971. Epub 2010 Jul 28. PMID: 20667936.
3. Sun Q, Wang B, Li Y, Sun F, Li P, Xia W, Zhou X, Li Q, Wang X, Chen J, Zeng X, Zhao Z, He H, Liu D, Zhu Z. Taurine Supplementation Lowers Blood Pressure and Improves Vascular Function in Prehypertension: Randomized, Double-Blind, Placebo-Controlled Study. Hypertension. 2016 Mar;67(3):541-9. doi: 10.1161/HYPERTENSIONAHA.115.06624. Epub 2016 Jan 18. PMID: 26781281.
4. McLeay Y, Stannard S, Barnes M. The Effect of Taurine on the Recovery from Eccentric Exercise-Induced Muscle Damage in Males. Antioxidants (Basel). 2017 Oct 17;6(4):79. doi: 10.3390/antiox6040079. PMID: 29039798; PMCID: PMC5745489.
5. da Silva LA, Tromm CB, Bom KF, Mariano I, Pozzi B, da Rosa GL, Tuon T, da Luz G, Vuolo F, Petronilho F, Cassiano W, De Souza CT, Pinho RA. Effects of taurine supplementation following eccentric exercise in young adults. Appl Physiol Nutr Metab. 2014 Jan;39(1):101-4. doi: 10.1139/apnm-2012-0229. Epub 2013 Jun 25. PMID: 24383513.
6. Zhang CG, Kim SJ. Taurine induces anti-anxiety by activating strychnine-sensitive glycine receptor in vivo. Ann Nutr Metab. 2007;51(4):379-86. doi: 10.1159/000107687. Epub 2007 Aug 29. PMID: 17728537.
Magnesium is an essential mineral critical for various bodily functions, including muscle and nerve function, energy production, and blood sugar regulation.
Magnesium is a crucial mineral that offers numerous benefits for athletes and the general population. It plays a significant role in muscle function, making it especially valuable for those participating in endurance sports like swimming, cycling, and running (1). Magnesium supplementation has also been linked to enhanced strength training outcomes, as it is involved in protein synthesis at the ribosomal level, increasing muscle torque levels (2).
For individuals with diabetes, as an example, magnesium supplementation has been found to positively impact blood pressure management. A study observed that using a form of magnesium called magnesium chloride as a supplement led to a significant decrease in both systolic and diastolic blood pressure among diabetic hypertensive adults who had low magnesium (3). In addition, magnesium supplementation has shown to improve insulin sensitivity and glucose measures in diabetic individuals, potentially aiding in blood sugar regulation (4).
Another health benefit of magnesium supplementation is its contribution to bone health. A study found that a magnesium-supplemented group exhibited a notable increase in integrated hip bone mineral content accrual compared to a placebo group (5). It can also help improve sleep quality. A combined analysis indicated that magnesium supplementation reduced the time it took participants to fall asleep by an average of 17.36 minutes (6).
If you are looking to improve cardiovascular and powerlifting performance magnesium is very efficacious and will most likely be included in your formula, along with potentially an increased dosage for later workouts due to the positive effect on sleep.
1.Golf SW, Bender S, Grüttner J. On the significance of magnesium in extreme physical stress. Cardiovasc Drugs Ther. 1998 Sep;12 Suppl 2:197-202. doi: 10.1023/a:1007708918683. PMID: 9794094.
2. Brilla LR, Haley TF. Effect of magnesium supplementation on strength training in humans. J Am Coll Nutr. 1992 Jun;11(3):326-9. doi: 10.1080/07315724.1992.10718233. PMID: 1619184.
3. Guerrero-Romero F, Rodríguez-Morán M. The effect of lowering blood pressure by magnesium supplementation in diabetic hypertensive adults with low serum magnesium levels: a randomized, double-blind, placebo-controlled clinical trial. J Hum Hypertens. 2009 Apr;23(4):245-51. doi: 10.1038/jhh.2008.129. Epub 2008 Nov 20. PMID: 19020533.
4. Veronese N, Dominguez LJ, Pizzol D, Demurtas J, Smith L, Barbagallo M. Oral Magnesium Supplementation for Treating Glucose Metabolism Parameters in People with or at Risk of Diabetes: A Systematic Review and Meta-Analysis of Double-Blind Randomized Controlled Trials. Nutrients. 2021 Nov 15;13(11):4074. doi: 10.3390/nu13114074. PMID: 34836329; PMCID: PMC8619199.
5. Carpenter TO, DeLucia MC, Zhang JH, Bejnerowicz G, Tartamella L, Dziura J, Petersen KF, Befroy D, Cohen D. A randomized controlled study of effects of dietary magnesium oxide supplementation on bone mineral content in healthy girls. J Clin Endocrinol Metab. 2006 Dec;91(12):4866-72. doi: 10.1210/jc.2006-1391. Epub 2006 Oct 3. PMID: 17018656; PMCID: PMC2995550.
6. Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther. 2021 Apr 17;21(1):125. doi: 10.1186/s12906-021-03297-z. PMID: 33865376; PMCID: PMC8053283.