Vitamin B12, like B6, is required for normal metabolism and breaking down carbohydrates for energy. Building of new muscle tissue also requires B12. Both of these important functions mean that B12 might be depleted after intense exercise.

Avoiding a deficiency in this vitamin is particularly essential for those following a vegan or vegetarian diet as it is found primarily in animal foods. Vitamin B12 deficiency can be severe and significantly impact nerve function.

Coconut water has a similar electrolyte profile to human blood, making it ideal for hydration. Research has found it is equally as effective for hydration as other sports drinks with fewer side effects. Well-hydrated muscles perform better and hydration is essential to a healthy metabolism.

Coconut water is also a great natural source of electrolytes whilst also having antioxidant properties, which helps reduce oxidative stress in the body.

The active ingredient Terminalia arjuna is a type of bark that can help improve exercise performance. It has been developed specifically for use in pre workout supplements and other similar products to support cardiovascular endurance and physical performance.

Rednite is a concentrated, standardized beetroot powder. Powder from beetroot is well documented to help enhance performance due to its ability to boost nitric oxide and improve blood flow. It is also rich in antioxidants, helping reduce oxidative stress caused by exercise.

Beets are a good source of iron, an important nutrient for active women.

While L-tyrosine is a non-essential amino acid (it can be made from the amino acid phenylalanine), this doesn’t make it any less important.

It helps make several neurotransmitters, like dopamine, adrenaline, and noradrenaline, essential for motor function and helps the body cope with stress. This is critical for physical performance because exercise requires coordination.

Additionally, the positive impact it has on stress can help improve performance during athletic events.

This amino acid is not only associated with muscle building, it also helps support improved exercise performance by enhancing nitric oxide. Nitric oxide may help improve blood flow to the tissues that need it, meaning the muscles are well-fuelled with oxygen and primed for optimal performance.

Additionally, citrulline helps increase the oxygen content in muscles allowing you to work harder during your workouts. One study found that citrulline helped athletes cycle for 12% longer compared to those taking a placebo. Another found that weight trainers were able to perform 53% more reps when taking citrulline.

Beta-alanine is an amino acid that can help control lactic acid and other acidic compounds formed during workouts. It can reduce muscle acid by increasing levels of a compound called carnosine, responsible for modulating acid build up.

The build up of these acids is what causes muscle burn and fatigue. Preventing them from building up can help you workout longer. Supplementation with beta-alanine can increase carnosine concentrations by 80% and significantly reduce pain and fatigue.

Taurine is a conditionally essential amino acid, meaning that your body needs more than it can make at certain times. It helps maintain hydration and electrolyte balance, essential for physical activity. It also helps the body maintain a normal fasting blood sugar and supports a healthy heart.

This amino acid therefore plays an important role in exercise performance. Studies have found it helps muscles work harder for longer, decreasing oxidative stress caused by exercise. It also reduces fatigue and muscle damage.

Lysine is an essential amino acid, which means you must get it from food. It plays a role in helping control the stress hormone cortisol.

With intense exercise, cortisol can become chronically elevated. This can lead to an increase in unwanted body fat, especially in the abdominal area and trouble sleeping. Lysine can help regulate cortisol, reducing its negative side effects.