Best Pre-Workout Without Beta-Alanine (2024): Power Without the Prickles

Some of the best pre-workout ingredients include caffeine, citrulline, betaine anhydrous, and beta-alanine. However, many athletes prefer some of these ingredients over others and don’t always want all of them combined in their pre-workout supplement. Beta-alanine is one of those ingredients that you either love or hate. Although known for enhancing muscular endurance, beta-alanine often causes itchy or tingling skin, which can be distracting or uncomfortable for some. That’s why we took the time to identify the best pre-workout without beta-alanine in a variety of categories. 

Our team of dedicated product testers has tried dozens of pre-workouts. They’ve taken into consideration taste, solubility, formulation, side effects, cost, and third-party testing to narrow down the top pre-workout supplements that don’t contain beta-alanine. Whether you’re a beginner, trying to lose weight, following a vegan diet, or just want a pre-workout without beta-alanine that will give you superior pumps and electric energy, there’s something for you on our list. 

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider. GGR always recommends choosing supplements that have been third-party tested.

Best Pre-Workouts Without Beta-Alanine 

• Best Pre-Workout Without Beta-Alanine Overall: Gorilla Mode 
• Best Pre-Workout Without Beta-Alanine For Beginners: Transparent Labs Stim Booster 
• Best Caffeine-Free Pre-Workout Without Beta-Alanine: PEScience High Volume Pre-Workout 
• Best Vegan Pre-Workout Without Beta-Alanine: 4 Gauge 
• Best Pre-Workout Without Beta-Alanine for Weight Loss: Performance Lab Caffeine 2  
• Best Nootropic Pre-Workout Without Beta-Alanine: Cracked Nootropic Pre-Workout 

What Is Beta-Alanine?

Beta-alanine is an amino acid naturally produced by the body. Amino acids are the building blocks of protein, which are essential for repairing and building muscle mass. When we consume protein, it breaks down into amino acids that are absorbed into the bloodstream and used for various bodily functions. 

Beta-alanine increases muscle carnosine levels. Carnosine acts as a buffer to reduce lactic acid buildup in the muscles during high-intensity exercise. When acid buildup in the muscles is high, it can lead to reduced muscle endurance and fatigue. However, lowering lactic acid buildup can improve muscle endurance and delay fatigue during exercise, allowing athletes to perform better.

Supplementation of beta-alanine often causes a common side effect called paresthesia, a tingling or itchy feeling on the skin. Although this side effect is harmless and usually disappears within 60 to 90 minutes, some find the sensation uncomfortable and irritating. 

Best Pre-Workout Without Beta-Alanine Overall: Gorilla Mode  

Good for: Athletes looking for a beta-alanine-free pre with clinically effective doses of l-citrulline and creatine 

Best Overall

Gorilla Mode Pre-Workout

GGR Score: 4.1

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Product Highlights

• Ingredients shown to improve mental focus, muscle endurance, and energy
• 11 flavors
• Can be bought in bulk for discount

Pros & Cons

Pros

• Ingredients shown to improve mental focus, muscle endurance, and energy
• 11 flavors
• Can be bought in bulk for discount

Cons

• A bunch of reviewers did not feel its effect
• Expensive at $2.50 about per serving
• Contains stimulants

Bottom Line

While Gorilla Mode receives mixed reviews, it is formulated with all the key ingredients you want in a pre-workout drink to improve performance in the gym. However, if you are sensitive or want to avoid stimulants, this may not be the supplement for you.

Gorilla Mode pre-workout combines over 33,000 milligrams of high-quality active ingredients to enhance focus and drive, boost power, and maximize muscle pumps. It contains the maximum effective dose¹ of 10 grams of l-citrulline, which is well above the clinically effective dose of 3 to 6 grams found in many other pre-workout supplements.

L-citrulline increases nitric oxide production, leading to increased blood flow and an impressive pump. With increased blood flow the muscles receive more oxygen and nutrients, possibly resulting in improved performance during a strength-training workout. 

Gorilla Mode also stands out for its inclusion of 5 grams of creatine monohydrate, a clinically effective dose that you won’t find in most pre-workouts. Creatine monohydrate is one of the most studied ergogenic aids that may increase strength², power, and muscle building. It’s popular among bodybuilders wanting to maximize gains and improve body composition.

RELATED: Best Pre-Workout With Creatine

What’s more, it contains nootropics, ingredients that are believed to improve cognitive function.  Each two-scoop serving includes 5 grams of l-tyrosine for enhanced alertness and mood regulation, and 800 milligrams of alpha-GPC to improve focus and memory.

It’s worth noting the caffeine content in Gorilla Mode, which boasts an impressive 400 milligrams per serving. This substantial dose of caffeine can help enhance alertness and energy levels during your training sessions. However, it’s advised not to exceed 400 milligrams of caffeine per day, so you may need to reduce your caffeine intake from other sources throughout the day while taking this supplement.

Our expert tester Jacob Penner, USAW L2 and owner of Endless Strength Weightlifting, tried the Bombsicle flavor of Gorilla Mode. Jacob rates the taste a 3.5 out of 5 and says, “It tastes like all three flavors of a rocket pop at once. It just tastes like something sweet.” Although he didn’t dislike the taste, it wasn’t his favorite. Flavors are sweetened with artificial sweeteners sucralose and ace-K. 

Jacob rates solubility a higher score of 5 out of 5. He mixed one scoop with water and it dissolved easily without any floaties or sediment left behind. The label includes ingredient dosages for both single- and double-scoop servings, allowing for adjustment based on individual tolerance and personal preference.

Moreover, Jacob was notably impressed by the effects he experienced following the consumption of Gorilla Mode, rating its effects at 4.5 out of 5. He ingested the supplement 15 minutes before his workout. “I felt very calm but energetic. I got a pump almost immediately. I also noticed my skin felt warm. I didn’t notice tingling at all with this one, which makes sense, because there is no beta alanine.”

If you’re looking for a pre-workout supplement without beta-alanine that features clinically effective doses of high-quality ingredients, Gorilla Mode could be the right fit. According to our tester, the pump from this pre-workout lasts for hours and there’s no caffeine crash. Jacob even says, “I’ve taken 50+ pre-workouts, and this is one of my favorites.”

Best Pre-Workout Without Beta-Alanine for Beginners: Transparent Labs Stim Booster 

Good for: Individuals new to pre-workout supplements who prefer a lower caffeine content that’s less likely to cause jitters and insomnia 

Transparent Labs Stim Booster contains nitric oxide boosters and nootropics but with a milder caffeine dosage compared to many other products. For beginners just getting started with pre-workout, you may appreciate the lower caffeine content of this product, which is less likely to cause caffeine jitters or a crash.

Transparent Labs products are typically made with minimal yet effective ingredients, and the same goes for Stim Booster. The product contains only five key ingredients, including L-tyrosine, nooLVL, taurine, AlphaSize, and PurCaf Organic Caffeine. 

Each one-scoop serving contains 1 gram of l-tyrosine, a cognitive enhancer. L-tyrosine is a precursor to the neurotransmitters dopamine and epinephrine, which play an important role in mood and focus. L-tyrosine may improve alertness and reduce perceived distractions during an intense workout.

Stim Booster also features 800 milligrams of NooLVL, a patented form of bonded arginine and silicon with added inositol. It functions as a vasodilator, which helps improve blood flow by widening blood vessels. Nitric oxide boosters not only increase oxygen delivery to working muscles but also give you an impressive muscle pump that turns heads. 

Furthermore, the 500 milligrams of taurine in each scoop may amplify strength and power during a workout and could play a role in reducing muscle soreness³ and aiding recovery. Additionally, the inclusion of 300 milligrams of AlphaSize may improve mental performance while training. AlphaSize is a patented form of alpha-GPC, which increases the neurotransmitter acetylcholine and facilitates learning and memory⁴.

Finally, Stim Booster includes 100 milligrams of PureCaf Organic Caffeine to enhance energy and focus during intense workouts. For beginners with lower caffeine tolerance, this dosage will likely promote alertness without feeling too wired. 

Anthony O’Reilly, GGR’s performance editor and a certified nutrition coach, tested the Blue Raspberry flavor of Stim Booster. As someone with a high caffeine tolerance from typically using high-stim pre-workouts, he didn’t feel the effects but says, “My girlfriend tried it and definitely felt more energized without being wired as she is with other pre-workouts.” Anthony adds, “I think this is meant for beginners or maybe people looking to wean their caffeine intake.” Ultimately, he rates its effects a 3.5 out of 5. 

Anthony rates the taste of Blue Raspberry Stim Booster a 4.5 out of 5. He says, “Not too artificial tasting but still pretty good. Transparent Labs always does flavors well.” The product also dissolved quickly and easily in water, earning it a 5 out of 5 for solubility. 

Best Caffeine-Free Pre-Workout Without Beta-Alanine: PEScience High Volume Pre-Workout 

Good for: Those who prefer a stim-free pre-workout that includes ingredients geared toward improved endurance 

Best Caffeine-Free

PEScience High Volume Pre-Workout

GGR Score: 3.5

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Product Highlights

• Stimulant-free pre-workout 
• Contains citrulline, taurine, and arginine
• 9 available flavors

Pros & Cons

Pros

• Subscribe and save 10%
• Stackable
• 9 flavors available
• Caffeine free

Cons

• Only 18 servings per container
• 1 serving is 2 scoops
• Contains sucralose
• Mixed reviews on taste

Bottom Line

PEScience High Volume pre-workout is a caffeine-free supplement for when you want to improve performance but want to avoid additional caffeine or stimulants.

In addition to avoiding beta-alanine, some athletes prefer a stim-free pre-workout. PEScience High Volume Pre-Workout is a caffeine-free supplement designed to optimize hydration, improve performance, and enhance recovery. It’s suitable for those wanting to exercise at night without insomnia or jitters from too much caffeine. 

PEScience High Volume Pre-Workout features the clinically effective dose of 6 grams of l-citrulline, a nitric oxide booster that may improve blood flow and muscle function. Additionally, it incorporates arginine nitrate, another compound that boosts nitric oxide production, promoting a satisfying muscle pump.

Furthermore, its hydration and performance matrix combines taurine, trisodium citrate, magnesium glycerophosphate, and glycerol. Taurine may improve muscle endurance³ and muscle recovery, while magnesium glycerophosphate works to balance electrolytes and support muscle function. Unfortunately, this is a proprietary blend, leaving us uncertain about the precise amount of each individual ingredient contained in the product.

GGR Performance Editor Anthony O’Reilly, CPT, CNC, tested PEScience High Volume Pre-Workout. He says, “The key here is in the name—high volume. If you’re not doing at least 10 reps then this thing won’t do you any good.” That said, he believes if you use it how it’s intended and follow the directions, it works. Anthony rates the effects a 4 out of 5 and says, “It’s not a skin-peeling pump. I wish it offered more focus, but beggars can’t be choosers.” 

He rated taste and solubility a perfect 5 out of 5. Anthony tried the Sour Peach Candy Flavor and says, “This tastes exactly like those peach rings you see in candy stores. I want to make a mocktail with it.” The pre-workout powder was extremely easy to mix and dissolve with water. 

Best Vegan Pre-Workout Without Beta-Alanine: 4 Gauge 

Good for: Individuals searching for a plant-based pre-workout free of artificial sweeteners and flavors 

Best Vegan

4 Gauge Pre-Workout

GGR Score: 3.5

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Product Highlights

• 4 claimed benefits in just one serving: “explosive power, improved focus, extra stamina, and an intense muscle pump” 
• Third-party-tested 
• Company emphasizes transparency in reporting accurate dosages of each ingredient

Pros & Cons

Pros

• Nature-based ingredients
• No proprietary blends
• No artificial sweeteners
• No preservatives
• Tastes good according to users
• Third-party tested

Cons

• Expensive
• Lower dose of caffeine at 150mg (not a deal breaker but definitely an issue for some)
• Only one flavor

Bottom Line

Although expensive, 4 Gauge pre-workout supplement provides research-backed doses of high-quality and nature-based ingredients to give users the best possible outcomes.

4 Gauge Explosive Pre-Workout is a vegan supplement made with natural ingredients that exclude artificial sweeteners and flavors. The product contains eight unique ingredients that work synergistically to deliver more power, endurance, and focus to your workouts. 

Each serving of 4 Gauge contains a clinically effective dose of 6 grams of l-citrulline that makes muscles appear larger due to increased blood flow. Not only does this mean you might have an incredible pump, but l-citrulline may also improve muscle endurance to push through more reps.

4 Gauge also features 1 gram of creatine monohydrate, mostly known as a muscle builder. Despite the dosage being lower than what’s typically used to promote strength and muscle growth, it’s incorporated into this pre-workout for different purposes. Instead, the single gram of creatine may help enhance hydration and cognition⁴ and reduce muscle fatigue.

In a single scoop of 4 Gauge, you get 150 milligrams of caffeine and 200 milligrams of l-theanine. These two ingredients are combined intentionally to bring you a sense of focus and energy without the crash. 

Other ingredients in the natural pre-workout include 300 milligrams of red beet for heightened nitric oxide levels and 100 milligrams of Rhodiola rosea to enhance cognition and mood. Additionally, there are 300 milligrams of coconut water to maintain electrolyte balance and 500 milligrams of l-carnitine to combat fatigue and minimize muscle damage.

GGR Head of Content Nicole Davis, CPT, CNC, tested 4 Gauge to analyze its taste, solubility, and effect. She rates taste a 4 out of 5 and says, “Not very sweet. Almost a sour tinge. I didn’t love it but for someone who doesn’t like sweet it’s probably a good option.” 

Solubility earned a slightly higher rating of 5 out of 5. Nicole says, “It mixes well and easily.” She notes that once it’s mixed it’s a completely opaque color. In terms of its effects, Nicole appreciates that it didn’t cause any skin tingling sensation, which she attributes to its lack of beta-alanine.

Best Pre-Workout Without Beta-Alanine for Weight Loss: Performance Lab Caffeine 2 

Good for: Individuals looking for a pre-workout that supports energy metabolism for weight management 

Best for Weight Loss

Performance Lab Caffeine 2

GGR Score: 4.6

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Product Highlights

• Caffeine-based pill supplement
• Also contains L-theanine, L-tyrosine, and B vitamins
• 50 mg of caffeine per capsule

Pros & Cons

Pros

• Easy to swallow
• Sugar-free
• Several beneficial ingredients, not just caffeine

Cons

• Only 50 mg of caffeine per serving
• Expensive as far as caffeine pills go

Bottom Line

Performance Lab Caffeine 2 pills are a caffeine-based formula suitable for those looking for an energy boost without the crash.

Performance Lab Caffeine 2 is formulated with NutriGenesis B vitamins to support metabolism and the synthesis of some neurotransmitters that regulate appetite. Although B vitamins alone do not directly cause weight loss, maintaining adequate levels of these nutrients may support metabolic health and contribute to weight management when combined with a healthy lifestyle. 

RELATED: Best Pre-Workout for Weight Loss

NutriGenesis B vitamins are bioengineered, cultivated in live cultures within a cutting-edge laboratory. These nutrients undergo minimal processing and are free from pesticides or herbicides often associated with whole foods. Additionally, they have a minimal environmental impact and leave a small carbon footprint.

Each vegan capsule contains riboflavin, vitamin B6, vitamin B12, and folate. Vitamins B6, B12, and riboflavin play an important role in the metabolism of amino acids from protein, carbs, and fat and are essential for energy production. Our tester said that the capsules were easy to swallow and gave a nice energy boost. “I feel a little more focus and energy about my day when taking these,” they said.

Apart from the energy derived from food metabolism, Performance Lab Caffeine 2 contains 50 milligrams of natural caffeine, combined with 100 milligrams of L-theanine. This combination synergistically enhances focus and energy while promoting relaxation and reducing the potential for a caffeine crash. If you prefer more than 50 milligrams of caffeine, up to five capsules can be taken daily to achieve a maximum caffeine intake of 250 milligrams from Performance Lab Caffeine 2. 

Finally, the product offers 250 milligrams of l-tyrosine, which may improve cognitive flexibility⁵, focus, and physical endurance.

Performance Lab customers rate the product a 4.4 out of 5 stars based on 51 reviews. Verified customers like the energy they feel without the caffeine crash later. One customer says, “Constant energy tide all the time and don’t have a crash like if you take some other caffeine products. Good focus and energy as well.” Another writes, “Great for feeling alert and awake without feeling jittery. Helps with focus and endurance.”

Best Nootropic Pre-Workout Without Beta-Alanine: Cracked Nootropic Pre-Workout 

Good for: Those wanting a pre-workout that prioritizes mental clarity, focus, and stress relief

Best Nootropic

Cracked Nootropic Pre-Workout

GGR Score: 4.3

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Product Highlights

• Pre-workout with nootropics 
• 200 mg of caffeine per serving
• Free from beta alanine
• FDA complaint
• NSF-certified 
• GMP manufacturing process 
• Contains Ashwagandha, Ginseng, and Turmeric

Pros & Cons

Pros

• No pre-workout itch
• Nootropics support mental focus
• Made in the USA

Cons

• Over $1 per serving
• Caffeine content may be too much for some
• No more than 2 scoops in 24 hours

Bottom Line

Cracked Nootropic Pre-Workout is for folks looking for all of the traditional benefits of pre-workout (including 200 milligrams of caffeine) plus nootropics for enhanced brain function and cognitive performance. You may also like knowing this pre-workout is free from beta alanine, which means you won’t experience the pre-workout itch.

Cracked Nootropic Pre-workout combines powerful nitric oxide boosters, ergogenic aids, mushrooms, and ashwagandha. Designed to amplify muscle pumps, concentration, and energy, it also aims to alleviate stress and enhance focus.

The Cracked Energy Blend includes 5 grams of citrulline malate, 2 grams of creatine HCL, 200 milligrams of caffeine, and 100 milligrams of l-tyrosine. Citrulline malate aims to enhance blood flow to the muscles, promoting an intense pump during training. While the 2 grams of creatine HCL may contribute to increased strength, power, and muscle gains, it’s worth noting that this dose falls slightly below the recommended daily intake of 3 to 5 grams to saturate muscle stores. 

The caffeine may promote mental focus and physical energy, making it easier to stay alert and engaged during a workout, while the l-tyrosine could improve your ability to switch between tasks⁵ without distraction for a more productive training session.

The inclusion of nootropics like Lion’s Mane, Reishi, and cordyceps mushrooms may help reduce tension, alleviate inflammation, and support brain function. Additionally, adaptogens like ashwagandha, ginseng, and turmeric root powder could ease stress and promote mental clarity and focus.

Our expert tester, GGR Performance Editor Anthony O’Reilly, tried the Blue Raspberry flavor of Cracked Nootropic Pre-Workout and rated it a 4 out of 5. Having tried many other blue raspberry supplements to compare it to, he says, “Sweet, but not too sweet, though it tasted slightly artificial compared to other blue razz pre-workouts.” The powder mixed with water easily, earning solubility a solid rating of 5 out of 5. 

Anthony felt extremely focused during his workout after taking this product. He says, “This feels like someone hypnotized me and told me to only think about lifting weights.” He felt energized without being too wired. He adds, “Do not take this if you’re in a time crunch because you will stay in the gym for longer than needed.” That said, he did notice a slight crash and ultimately rated effects a 4 out of 5. 

Benefits of Pre-Workout Without Beta-Alanine 

Excluding beta-alanine from a pre-workout doesn’t necessarily mean it’s any less effective. In fact, there are plenty of benefits of pre-workout without beta-alanine that could make your workouts more productive. 

No Tingly Feeling

Tingling or itchy skin, also known as paresthesia, is often experienced as a side effect of beta-alanine and is likely due to the stimulation of nerve endings in the skin. Although the sensation is harmless and usually subsides within 60 to 90 minutes, some individuals find it uncomfortable and distracting. 

Promotes an Energy Boost 

Many pre-workouts without beta-alanine contain caffeine, a stimulant that raises energy levels by blocking adenosine, a neurotransmitter that signals sleepiness. When adenosine is reduced, you feel more energized and focused⁶. 

Other ingredients in pre-workouts without beta-alanine like B vitamins and l-citrulline can indirectly improve energy levels. B vitamins help convert food to energy and l-citrulline helps more oxygen and nutrients reach the muscles, improving endurance and reducing fatigue. 

May Improve Muscle Strength

Creatine and betaine anhydrous are two common ingredients found in pre-workouts without beta-alanine that may help you feel stronger. When taken in 3 to 5 grams per day, creatine stores remain saturated, allowing for increased strength, power, and hypertrophy⁷. Furthermore, research⁸ indicates that betaine supplementation can enhance body composition, increase muscle size, and boost power among individuals engaged in resistance training.

Supports Mental Focus

Ingredients like caffeine, alpha-GPC, and l-theanine may help support mental focus during workouts. Caffeine can increase alertness and concentration by reducing adenosine, a neurotransmitter that signals sleepiness. L-theanine may help you feel relaxed yet alert, and have a calming effect on the brain.  Finally, alpha-GPC is thought to improve cognitive function by potentially enhancing memory, learning, and focus. 

Important Pre-Workout Ingredients 

There are several common ingredients you’re likely to find in pre-workout without beta-alanine. Here are a few pre-workout ingredients to look for when purchasing a supplement. 

Caffeine 

Caffeine is a stimulant included in pre-workouts to increase endurance, focus, and concentration. Most pre-workouts include between 50-300 milligrams of caffeine. If caffeine sensitivity is a concern, opting for a non-stimulant pre-workout or selecting a product with a lower caffeine content may be best to prevent potential side effects such as jitteriness, sleep disturbances, or heightened anxiety.

Betaine Anhydrous 

Betaine anhydrous helps break down homocysteine, which is crucial for blood circulation, brain function, bone health, vision, cardiovascular health, and muscle function.  Elevated levels of homocysteine in the bloodstream may result in fatigue, dizziness, and weakness. Since physical activity can elevate homocysteine levels, betaine anhydrous supplementation may mitigate fatigue and enhance power output during exercise.

L-Citrulline 

L-citrulline is an amino acid that increases the production of nitric oxide in the body, which relaxes blood vessels and improves blood flow. This allows more oxygen and nutrients to be delivered to workout muscles, potentially improving endurance and athletic performance. 

Nitric Oxide Boosters 

Nitric oxide boosters promote the production of nitric oxide in the body. As mentioned previously, nitric oxide is thought to enhance vasodilation, blood flow, and exercise performance. Nitric oxide boosters include l-citrulline, citrulline malate, red beet (beet root extract), and arginine. 

How We Picked and Tested the Best Pre-Workout Supplements Without Beta-Alanine

• Price per serving: We intentionally selected supplements that cater to a range of budgets. Many products can be found on Amazon at a discounted price. 
• Ingredients and formulation: Our team prioritizes pre-workouts with quality pre-workout ingredients that exclude artificial flavors and sweeteners.
• Taste and solubility: We favor products with a variety of flavors that taste good and mix well. 
• Side effects: Our team seeks beta-alanine-free pre-workouts that boost endurance, focus, and strength, and minimize unpleasant side effects like crashing, jitters, and tingling skin.
• Third-party testing: We aim to select supplements that have been third-party tested for quality and safety. 

Buying Guide: What to Look for in Pre-Workouts Without Beta-Alanine

When selecting a pre-workout supplement without beta-alanine, it’s important to consider several factors to ensure you’re choosing one that aligns with your health and fitness goals. 

Key Ingredients

Look for supplements that contain high-quality pre-workout ingredients. Caffeine, citrulline, creatine, l-theanine, and betaine anhydrous are common pre-workout ingredients that may help you feel more energized, focused, and explosive during high-intensity training sessions. 

Avoid Proprietary Blends

Proprietary blends often contain multiple ingredients whose individual quantities are not usually specified on the supplement’s nutrition label. When selecting a pre-workout, it’s crucial to opt for products that clearly disclose clinically effective doses of key ingredients on the label.

Third-Party Testing

Supplements are not regulated by the Food and Drug Administration (FDA), therefore it’s important to consider products that are third-party tested. Third-party testing ensures label accuracy and verifies the product doesn’t contain harmful levels of heavy metals or other potentially harmful contaminants. 

Best Pre-Workout Without Beta-Alanine: FAQs

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

1. Allerton TD, Proctor DN, Stephens JM, Dugas TR, Spielmann G, Irving BA. l-Citrulline Supplementation: Impact on Cardiometabolic Health. Nutrients. 2018;10(7):921. Published 2018 Jul 19. doi:10.3390/nu10070921
2. Wax B, Kerksick CM, Jagim AR, Mayo JJ, Lyons BC, Kreider RB. Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations. Nutrients. 2021;13(6):1915. Published 2021 Jun 2. doi:10.3390/nu13061915
3. Kurtz, J.A., VanDusseldorp, T.A., Doyle, J.A. et al. Taurine in sports and exercise. J Int Soc Sports Nutr 18, 39 (2021). https://doi.org/10.1186/s12970-021-00438-0
4. Cleveland Clinic. Creatine. Accessed March 30, 2024. Updated April 26, 2023.
5. Steenbergen L, Sellaro R, Hommel B, Colzato LS. Tyrosine promotes cognitive flexibility: evidence from proactive vs. reactive control during task switching performance. Neuropsychologia. 2015;69:50-55. doi:10.1016/j.neuropsychologia.2015.01.022
6. Nowaczewska M, Wiciński M, Kaźmierczak W. The Ambiguous Role of Caffeine in Migraine Headache: From Trigger to Treatment. Nutrients. 2020;12(8):2259. Published 2020 Jul 28. doi:10.3390/nu12082259
7. Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012;9(1):33. Published 2012 Jul 20. doi:10.1186/1550-2783-9-33
8. Cholewa JM, Wyszczelska-Rokiel M, Glowacki R, et al. Effects of betaine on body composition, performance, and homocysteine thiolactone. J Int Soc Sports Nutr. 2013;10(1):39. Published 2013 Aug 22. doi:10.1186/1550-2783-10-39

Perry Nix, MS, RD, LD

Perry Nix, the owner of The Free RD, is a registered dietitian and freelance nutrition writer. Her passion is breaking down complex nutrition information into bite-sized pieces that are easy to digest and apply. With experience in corporate wellness, public health, and clinical dietetics, Perry has crafted engaging nutrition content for a variety of health-conscious audiences. She resides with her husband and two boys in Texas and enjoys hiking and traveling.

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