Acute citrulline malate supplementation before competition may improve grip strength and anaerobic performance in female tennis players. - Link to the study

Citrulline supplementation shows a small but significant improvement in strength and maximal high-intensity performance compared to placebo. These results may be especially relevant for elite athletes, where small differences can decide competition outcomes. - Link to the study

Beta-alanine supplementation increases muscular endurance during high-intensity exercise lasting 1–10 minutes. - Link to the study

Beta-alanine reduces perceived fatigue and delays exhaustion. - Link to the study

Beta-alanine and creatine appear to have additive effects in reducing fatigue. - Link to the study

A 30-day beta-alanine supplementation protocol increased performance in men performing strength training. - Link to the study

Four weeks of beta-alanine supplementation improved sprinters’ muscular endurance during repeated maximal contractions. - Link to the study

A 2015 review reports that tyrosine effectively improves cognitive performance, especially in short-term stressful and/or cognitively demanding situations. It can help prevent cognitive decline under stressful, cognitively demanding conditions such as cold, heat, physical activity, poor sleep, noise, psychological stress, etc. - Link to the study

This study examined the effects of tyrosine on mental performance in a group of 21 cadets during demanding military combat training. The group given tyrosine performed better on memory and tracking tasks than the placebo group. Tyrosine supplementation also reduced systolic blood pressure. - Link to the study

A 1995 study concluded that taking tyrosine during a night of sleep deprivation was associated with a significant improvement in the usual decline in psychomotor task performance and a significantly reduced likelihood of failure on a vigilance task. - Link to the study

Taurine appears to have a small positive effect on time to exhaustion in both untrained healthy individuals and older adults with heart failure. - Link to the study

Taurine supplementation may improve aerobic and anaerobic performance, reduce muscle soreness, and support recovery. More research is needed to confirm its effectiveness definitively. - Link to the study

Cordyceps sinensis supplementation improves exercise performance and may contribute to good health in healthy older adults. - Link to the study

Sodium helps maintain fluid balance, nerve function, and muscle contractions. Adequate sodium levels are essential for preventing dehydration and maintaining optimal performance, especially during prolonged or intense exercise in the heat. - Link to the study

This study in adolescents observed that CDP choline supplementation improved attention, psychomotor speed, and reduced impulsivity compared with adolescent males who received placebo. - Link to the study

A study in middle-aged women found that CDP choline supplementation led to a significantly higher rate of correct responses on a continuous performance test, likely due to improved cognitive inhibition. These findings suggest that CDP choline may improve attention. - Link to the study

Caffeine is a well-known stimulant that increases alertness, focus, and energy levels. It can improve physical performance by increasing adrenaline levels, mobilizing fat stores, and reducing perceived exertion during exercise. It also works synergistically with tyrosine, taurine, synephrine, rhodiola, and citicoline!

This human study examined caffeine consumers at different doses (0 mg, 12.5 mg, 25 mg, 50 mg, and 100 mg) and its effects on cognitive performance. The study shows that caffeine can significantly influence cognitive performance and mood. - Link to the study

Results from a 2021 meta-analysis of 13 studies suggest that consuming a low to moderate dose of caffeine before and/or during exercise can improve energy levels, mood, and cognitive functions such as attention. It may also improve reaction time, memory, and fatigue. - Link to the study

Caffeine is widely used in sport because it can improve both aerobic and anaerobic performance in trained and untrained individuals. - Link to the study

Taking caffeine before or during exercise has small to moderate effects in reducing ratings of perceived exertion (RPE). - Link to the study

Consuming caffeine before/during performance improves aerobic endurance, anaerobic performance, sprint speed, muscular endurance, muscular strength, power (jump height), and agility. - Link to the study

Caffeine is beneficial across a wide range of sports (running, cycling, swimming, etc.), including skill-based team sports (e.g., basketball, football, etc.). - Link to the study

Caffeine taken before and/or during exercise can also improve cognitive functions such as attention, reaction time, memory, and feelings of fatigue. - Link to the study

This study on physicians (aged 20–35) during night shifts tested several categories of brain function, including mental fatigue, associative thinking, short-term memory, calculation ability, concentration, and the speed of audiovisual perception. It found statistically significant improvements across all five tests, indicating that Rhodiola rosea can help reduce stress-induced fatigue in these situations. - Link to the study

More than 150 cadets aged 19–21 were given Rhodiola rosea during a specific cognitive test. The result: a significant reduction in fatigue compared to placebo. - Link to the study

A study in men and women aged 20–55, in which Rhodiola rosea was administered daily, showed significant differences in multiple tests assessing fatigue and attention. The study concluded that repeated Rhodiola rosea administration has an anti-fatigue effect that increases mental performance, mainly through improved concentration and reduced stress responses. - Link to the study

In this randomized controlled trial, caffeine plus Rhodiola rosea improved muscle strength and endurance more than caffeine or Rhodiola rosea alone. - Link to the study

Salidroside, the main active compound in Rhodiola rosea, improves oxygen utilization, stabilizes mental state, and supports exercise performance. - Link to the study

Vitamin B1 is important for converting carbohydrates into energy, optimal brain function, and muscle contraction. - Fact Sheet Vitamin B1

Vitamin B3 also helps convert nutrients into energy and therefore helps prevent fatigue. - Fact Sheet Vitamin B3

Vitamin B6, in its active form pyridoxine-5-phosphate, plays a role not only in amino acid metabolism and the production of neurotransmitters in the brain, but also in the formation of hemoglobin, which transports oxygen. - Fact Sheet Vitamin B6

Together, all B vitamins contribute to proper cognitive function, metabolism, muscle function, performance, and recovery.

Synephrine, derived from bitter orange, acts as a mild stimulant. Together with caffeine, it can provide an extra boost of energy and support alertness and focus.

Synephrine effectively increases thermogenesis and the rate of fat oxidation during exercise. - Link to the study

Piperine, the active compound in black pepper, increases the absorption and bioavailability of various nutrients contained in the pre-workout.

Piperine stimulates the production of pancreatic digestive enzymes, increases digestive capacity, and significantly shortens food transit time through the gastrointestinal tract. Piperine’s ability to enhance bioavailability is also partly attributed to increased absorption due to its effects on the intestinal mucosa. - Link to the study