Your running pre-workout, built for your distance

This Running / Trail pre-workout, in detail

From 10 km to the ultra, needs change radically with the duration. Your running/trail formula combines beta-alanine (4 g), citrulline (6 g) and electrolytes (1,5 g of sodium, potassium, magnesium), with light, adjustable caffeine (100 mg, dosed to your tolerance). The AI Coach calibrates the dosages to the milligram for your distance.

What running asks of your formula

Between a 10 km run flat out and an ultra-trail lasting several hours, the needs have almost nothing in common: intensity against duration, managing hydration and minerals. Your running/trail formula combines beta-alanine (4 g) and citrulline (6 g) presented factually, electrolytes (1,5 g of sodium, potassium, magnesium) that help on long efforts, and light, adjustable caffeine (100 mg, dosed to your tolerance). The AI Coach calibrates the dosages to the milligram for your distance, your start time and your tolerance.

The science behind your actives

For running as for any demanding training, here is what the scientific literature says about the main actives you can build into your formula:

• Caffeine — the benchmark stimulant; you dose it to your tolerance, within the ANSES safety limit (200 mg per intake, 400 mg a day for an adult). Half-life of 5 to 6 h: best avoided late in the day.
• Beta-alanine — increases muscle carnosine, a natural buffer against acidity (H⁺ ions) on repeated intense efforts. Dose and use in line with the position stand of the International Society of Sports Nutrition (ISSN, Trexler et al., 2015); cumulative effect over 2 to 4 weeks, mild tingling (paraesthesia).
• Citrulline — an amino acid, precursor of L-arginine, which is involved in the nitric oxide pathway; studied range of 6 to 8 g. Presented factually.
• L-tyrosine — an amino acid, precursor of the catecholamines (dopamine, noradrenaline); studied range of 1 to 2 g — the dose in our formulas goes up to 1 g per serving. Presented factually.
• Creatine (optional) — the only authorised health claim here: “creatine increases physical performance in successive bursts of short-term, high-intensity exercise” (EFSA, EU Regulation no. 432/2012), from 3 g a day.

Sources: EFSA (Regulation 432/2012), ANSES, ISSN position stands. The actives with no authorised health claim are presented factually, with no promise of a quantified result.