If you’ve ever spent time looking at pre-workout supplements, you’ve probably noticed that most include a long list of ingredients some of which you have never heard of or maybe can't even pronounce.

The truth is, there are only seven ingredients that have been heavily scientifically researched as safe and proven effective in your pre-workout needs. Any other ingredients than these 7 ingredients can be overly aggressive on your body, massively understudied, or potentially harmful to your health.

Today, we’ll look at the ingredients that are essential to safely and effectively enhance your workout performance and get you closer to your fitness goals:

1. Citrulline Malate

Citrulline is an amino acid that plays many essential roles in the body. The final product results from binding citrulline to malate - an organic compound of malic acid that plays a role in energy production.

When consumed, citrulline malate raises ornithine and arginine plasma levels. The two amino acids play an important role in athletic performance.

Specifically, citrulline is vital for nitric oxide production. The compound allows for vasodilation and improved blood flow.

Since watermelon is the only food with any citrulline, taking it in supplement form is your best option.

The clinically effective dose of Citrulline Malate is between 3 grams and 9 grams.

2. Beta-Alanine

Beta-alanine is another ergogenic compound and a worthy ingredient for pre-workout supplements.

As an amino acid, beta-alanine is a building block of carnosine - a molecule that helps with acid buffering (keeping acidity low).This helps improve endurance, and some research suggests that it can aid with muscle gain.

Due to its mechanisms, beta-alanine’s benefits are most pronounced in the one to three-minute exercise duration.

The clinically effective dose of Beta-Alanine is between 800 milligrams and 2000 milligrams.

3. Caffeine

Caffeine is among the best-known stimulants on the planet and countless people today consume it through coffee.
As an ergogenic aid, countless studies show that caffeine improves alertness, focus, mood, energy levels, and motivation.

Research suggests that caffeine directly boosts athletic performance. Specifically, consuming caffeine within an hour of training increases physical strength, endurance, and explosiveness.

The clinically effective dose of Caffeine is between 100 milligrams and 500 milligrams.

4. Creatine HCL

Creatine is among the best-researched compounds in existence, with research dating back several decades.
According to research, creatine plays a vital role in producing adenosine triphosphate (ATP) molecules. The body stores the compound as creatine phosphate. During physical activity, the body breaks down ATP molecules for energy, and creatine lends a phosphate group to speed up the resynthesis.

Creatine HCL has been proven far more effective and safe than Creatine Monohydrate. By bonding Creatine with hydrochloric acid, the creatine is better absorbed into the body and utilized. This allows Creatine HCL to do just as much benefit as Creatine Monohydrate but in less dosages, making it safer on the liver!

The clinically effective dose of Creatine HCL is between 2 grams and 5 grams.

5. Betaine Anhydrous

Though not as popular as the other ingredients on our list, betaine also deserves a lot of recognition. The supplement is far from new, but it’s only recently that people have begun paying attention to it.
Derived from beets, betaine is rich in nitrate, which gets converted to nitric oxide within the body and contributes to vasodilation, athletic performance, and superior pumps.

Betaine anhydrous is the standard form, and research suggests that it also impacts fat metabolism, muscle growth and can protect our cells from various physiological stressors.

The clinically effective dose of Betaine Anhydrous is between 1200 milligrams and 1500 milligrams.

6. L-Tyrosine

L-tyrosine is another amino acid worthy of recognition. According to research, supplementing with this amino acid helps improve our energy levels, focus, and alertness.
L-tyrosine also plays an essential role in producing dopamine, adrenaline, noradrenaline, and thyroid hormones.

The amino acid is typically found in foods such as cheese, poultry, and fish. But, to reap the benefits, it’s best to take it in supplement form - for example, as part of a pre-workout.

The clinically effective dose of L-Tyrosine is between .5 grams and 2 grams.

7. Taurine

As the last contender on our list, taurine is also an amino acid with various body roles. Specifically, taurine acts as a powerful antioxidant in the body, and its effects allow us to train harder and longer before feeling tired.
Some research also suggests that it might reduce muscle soreness following training.

The clinically effective dose of Taurine is between .5 grams and 2 grams.


You are working hard in the gym to reach your fitness goals. If you want to get the most out of your workout efforts, make sure that your pre workout features these 7 ingredients. Also make sure that they are within the dosages listed above, because what good is having these ingredients if they are not going to be in the amount your body needs to actually put them to work?
If you are looking for a Pre-Workout that features only these essential ingredients and all within the clinically effective dosages, check out our Essential Pre-Workout which was designed specifically around the research on these powerful ingredients!




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