Caffeine, citrulline, and beta-alanine have long been the “big three” of effective pre-workouts — the foundation for energy, focus, and performance. But sports nutrition never stands still.
Recent research has spotlighted four new ingredients that can take your training to the next level: hesperidin (WATTS’UP®), di-caffeine malate (Infinergy™), theacrine (TeaCrine®), and methylliberine (Dynamine™).
Let’s break down what each does, how they work, and how to use them for the best results.
Table of contents
Dr. Trevor Kouritzin
PhD (Medicine), MSc (Nutrition), B.Eng (Chemical)
Scientific Affairs, AllMax Nutrition
The Foundations: The Non-Negotiables
Caffeine
Caffeine wakes up your brain, fires up your nervous system, and makes exercise feel easier by blocking fatigue-signaling adenosine receptors. It can also help your muscles contract more efficiently, giving you an edge in both power and endurance.
What the research says: Dozens of trials show that moderate caffeine doses (about 2–4 mg/kg, or 200–400 mg for most people) improve both strength and endurance by around 2–4% [1].
How to use it: 200–400 mg about 45–60 minutes before your workout. Start on the lower end if you’re sensitive to caffeine.
Beta-Alanine
That tingle you feel from your pre-workout? That’s beta-alanine doing its job. It boosts muscle carnosine levels, which buffer acid build-up during hard training — helping you squeeze out more reps before fatigue sets in.
What the research says: Studies show about a 3% average improvement in high-intensity efforts lasting 1–4 minutes — perfect for supersets, drop sets, or circuits [2].
How to use it: 3.2–6.4 g daily. It works best when taken consistently, not just pre-workout.
Citrulline
Citrulline is your body’s nitric oxide booster — helping open blood vessels for better blood flow, pumps, and nutrient delivery.
What the research says: A dose of 6–8 g about 40–60 minutes before training can help you push out a few more reps per set [3].
How to use it: 6–8 g about an hour before training.
The Bottom Line on the Big Three
Caffeine reduces perceived effort, beta-alanine helps delay fatigue, and citrulline boosts blood flow and pumps. Together, they form the foundation of nearly every effective pre-workout.
The Next Generation: Emerging Pre-Workout Powerhouses
1. WATTS’UP® (Hesperidin-Standardized Sweet Orange Extract)
This citrus-derived ingredient is a game-changer for power athletes. It’s a natural flavonoid that helps your body use oxygen more efficiently during intense training.
What the research says: In a 4-week clinical trial, athletes taking WATTS’UP® increased average cycling power by 9.5% and peak power by 10.5% versus placebo [4].
How to use it: 250–500 mg per day, ideally taken consistently for 3–4 weeks to see full results.
2. Infinergy™ (Di-Caffeine Malate)
Think of this as caffeine 2.0. By bonding caffeine to malic acid, Infinergy™ provides a smoother, longer-lasting energy curve — with less of the crash you sometimes get from regular caffeine.
Why it works: Regular caffeine hits fast, but wears off fast. Infinergy™ extends that boost, keeping you dialed in through longer training sessions.
How to use it: Combine 50–100 mg of Infinergy™ with 200–300 mg of regular caffeine for both quick and sustained energy.
3. TeaCrine® (Theacrine)
TeaCrine® is chemically similar to caffeine but feels smoother, cleaner, and doesn’t build tolerance as quickly. You stay energized longer — without needing to constantly up your dose.
What the research says: In one study, athletes taking theacrine improved time-to-exhaustion by 27%, and when combined with caffeine, that jumped to 38% [5].
How to use it: 25–100 mg, about 30–60 minutes before training, alone or stacked with caffeine.
4. Dynamine™ (Methylliberine)
Dynamine™ is the fast-acting cousin of TeaCrine®. It kicks in quickly to enhance focus, drive, and mood — perfect for those who need motivation before a tough workout.
What the research says: Subjects taking Dynamine™ reported higher energy, sharper focus, and better mood compared to placebo for up to three hours post-dose [6].
How to use it: 25–100 mg, 30–60 minutes pre-workout. Start lower if combining with caffeine or TeaCrine®.
Our next generation pre-workout supplement
Safety & Medical Notes
This content is for education, not medical advice. Stimulants and nitric-oxide boosters can interact with medications or conditions like high blood pressure, anxiety, or heart issues. Always check with your doctor if you’re unsure.
Key Takeaways
• Build your base: caffeine, beta-alanine, citrulline.
• Add WATTS’UP® for extra power and anaerobic performance.
• Use Infinergy™ for smoother, longer-lasting energy.
• Stack TeaCrine® to stay sharp and extend endurance.
• Add Dynamine™ for fast-onset energy and focus.
References
[1] Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International Society of Sports Nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), Article 1. https://doi.org/10.1186/s12970-020-00383-4
[2] Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: A meta-analysis. Amino Acids, 43 (1), 25–37. https://doi.org/10.1007/s00726-011-1200-z
[3] Vårvik, F. T., et al. (2021). Acute effect of citrulline malate on repetition performance during strength training: A systematic review and meta-analysis.
[4] van Iersel, L. E., et al. (2021). The effect of citrus flavonoid extract supplementation on anaerobic capacity in moderately trained athletes: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 18(1), 2. https://doi.org/10.1186/s12970-020-00399-w
[5] Bello, M. L., Walker, A. J., McFadden, B. A., Sanders, D. J., & Arent, S. M. (2019). The effects of TeaCrine® and caffeine on endurance and cognitive performance during a simulated match in high-level soccer players. Journal of the International Society of Sports Nutrition, 16(1), 20. https://doi.org/10.1186/s12970-019-0287-6
[6] La Monica, M. B., Raub, B., Malone, K., Hartshorn, S., Grdic, J., Gustat, A., & Sandrock, J. (2023). Methylliberine ingestion improves various indices of affect but not cognitive function in healthy men and women. Nutrients, 15(21), 4509. https://doi.org/10.3390/nu15214509
