Author: Dre Nicholls

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The Top 7 Reasons Why Creatine Should Be In Your Routine

Creatine isn’t just for elite athletes. Nearly everyone can benefit from creatine supplementation, whether you’re an athlete, weekend warrior, a college student, or a professional. On top of that, it’s one of the most researched, effective, and safe supplements in the world. And while most people know creatine for muscle and strength, science shows its benefits reach far beyond the gym.

Here are 7 research-backed reasons why creatine deserves a place in your daily routine.

1. Fuels Brain Energy

Your brain uses nearly 20% of the body’s energy every day. Creatine boosts ATP production in neurons, improving energy availability and helping you stay sharp during mentally demanding tasks.

📖 Rae et al., Oral Creatine Monohydrate Supplementation Improves Brain Performance, 270 Proc. Royal Soc’y B 2147 (2003).

2. Enhances Cognitive Performance

Creatine has been shown to improve working memory, reasoning, and reaction time — especially under stress. Students, professionals, and anyone in high-pressure environments can benefit from clearer, faster thinking.

📖 McMorris et al., Creatine Supplementation and Cognitive Performance in Elderly Individuals, 23 Neuropsychology 535 (2009).

3. Combats Sleep Deprivation

Running on little sleep? Creatine has been shown to improve mood, alertness, and reaction time during sleep loss. That makes it a game-changer for shift workers, military personnel, parents, and anyone burning the candle at both ends.

📖 McMorris et al., Creatine Supplementation and Cognitive Performance During Sleep Deprivation in Humans, 24 Psychopharmacology 1 (2006).

4. Improves Mental Health

Creatine helps regulate brain energy balance, which plays a role in mood. Clinical research suggests creatine may improve outcomes when combined with antidepressant therapy and may help reduce depressive symptoms.

📖 Roitman et al., Adjunctive Creatine for Major Depressive Disorder: A Proof-of-Concept Study, 200 J. Clin. Psychiatry 728 (2007).

5. Protects the Brain as We Age

Early research shows creatine may support brain cell survival and protect against age-related decline. It’s being studied for potential roles in Alzheimer’s, Parkinson’s, and other neurodegenerative conditions — making it more than just a sports supplement.

📖 Beal, Neuroprotective Effects of Creatine, 98 Amino Acids 1509 (2011).

6. Increases Strength and Power

Creatine is best known for boosting ATP in muscles, which allows for greater strength, speed, and endurance in high-intensity exercise. Athletes across all sports see measurable performance gains with creatine.

📖 Rawson & Volek, Creatine Supplementation and Resistance Training: A Meta-Analysis, 13 J. Strength & Conditioning Res. 198 (1999).

7. Builds Muscle

By helping you train harder and increasing muscle cell hydration, creatine supports lean muscle growth. It’s a proven tool not just for physique goals but also for health and function as you age.

📖 Candow et al., Effects of Different Frequencies of Creatine Supplementation on Muscle Size and Strength in Young Adults, 18 J. Strength & Conditioning Res. 639 (2004).

Who should be cautious with creatine

While there are hundreds of studies supporting the safety and efficacy of creatine, there are some specific populations where very little to no research has been done. Therefore, we suggest exercising caution and talking with your physician about creatine supplementation if you are in one of these groups:

  • Pregnant women
  • Lactating mothers
  • Children under 18
  • People with pre-existing kidney disease

We hope that more research emerges about how creatine affects these groups so that we can have a fuller picture of its benefits and risks for everyone in all phases of life.

The NorthStar difference

We are committed to your lifelong health journey. That’s why our creatine monohydrate is pure and free of additives, fillers, sweeteners, or flavors. You can trust that NorthStar only gives you what you need, and nothing you don’t.

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Intra-Workout and Post-Workout Supplements: What’s Actually Worth It?

The supplement world can feel like a maze, especially when it comes to maximizing your workout results. While we’ve made our case clear on the benefits of pre-workout supplementation, today we’re discussing what to take during and after your workouts.

Among the most popular choices? BCAAs, EAAs, protein, and electrolytes. But what’s the difference? And more importantly: what’s actually worth your money?

Let’s break it down.

Amino Acids vs. Electrolytes: Two Different Worlds

Amino acids are the “building blocks” of protein. Amino acids are molecules that build muscle, repair tissue, make enzymes and hormones, and support many other functions. There are 20 total amino acids in protein.

Electrolytes, on the other hand, are not amino acids. They’re minerals, including sodium, potassium, magnesium, and calcium, that carry an electric charge and regulate critical functions in the body. These include:

  • Muscle contractions (including your heart)
  • Nerve signaling
  • Hydration and fluid balance
  • Body temperature regulation

There’s a common misconception that amino acid supplements hydrate you. They don’t. The only hydration you’re getting is from the water you mix them in. Meanwhile, electrolytes actively support hydration and performance, especially in hot or sweaty conditions.

Research has shown that BCAA supplements alone do very little to stimulate real muscle growth, reduce soreness, or improve endurance, especially if your protein intake is adequate.

What Are BCAAs, EAAs, and Complete Proteins?

BCAAs (Branched-Chain Amino Acids)

These include just three of the essential amino acids: leucine, isoleucine, and valine. While they play important roles in muscle metabolism, research has shown that BCAA supplements alone do very little to stimulate real muscle growth, reduce soreness, or improve endurance, especially if your protein intake is adequate. If you’re getting at least 0.5 grams of protein per pound of bodyweight (i.e., if you weigh 150 lbs and get at least 75 grams of protein per day), taking BCAAs is as useful as dumping a bottle of water into a swimming pool.

EAAs (Essential Amino Acids)

EAAs include all nine amino acids your body can’t produce, including the three BCAAs. They can be more effective than BCAAs for this reason, especially for people who do fasted training or whose diets are consistently low in protein. However, EAAs still underperform when compared complete protein sources when it comes to recovery and muscle maintenance.

Complete Protein

Complete proteins (like whey, casein, eggs, meat, fish, and most plant protein blends) contain all 20 amino acids—including the 9 essentials and the 11 non-essential ones your body can usually make.

While non-essential amino acids (NEAAs) are produced by the body, they’re still important because your natural production isn’t enough to support muscle preservation. That’s why getting all 20 amino acids from complete protein sources is the gold standard.

Electrolytes or Amino Acids During Workouts?

Unless your protein intake is very low (under 0.5g per pound of body weight), BCAAs and EAAs won’t do much. However, hydration and electrolytes are non-negotiable— electrolyte imbalance can instantly sabotage your workout and your overall health.

Electrolytes help:

  • Prevent muscle cramps and fatigue
  • Maintain power output and endurance
  • Support proper hydration and temperature regulation
  • Reduce perceived exertion in hot or high-intensity conditions

Sipping on a well-formulated electrolyte drink during your session is going to be more beneficial than EAAs or BCAAs, especially in heat or long workouts. 

And for recovery and prevention of muscle breakdown, a protein supplement or whole food source of protein is going to give you the most bang for your buck.

Sipping on a well-formulated electrolyte drink during your session is going to be more beneficial than EAAs or BCAAs, especially in heat or long workouts. 

Final Takeaways: Smart Supplementing Starts Here

  • Skip the BCAA hype; it’s essentially flavored water.
  • EAAs are usually not necessary unless you regularly do fasted training or if you eat a consistently low protein diet.
  • Complete proteins are needed to build and preserve muscle, reduce soreness, and speed recovery.
  • Electrolytes are important for preventing dehydration and can add a performance boost during training.

Our Favorite Stack?

  1. Two scoops of PR Pre Workout 20 minutes before our workout;
  2. A scoop of Electrolyte+ during sweaty or intense training;
  3. A protein rich meal or a protein supplement post-workout.

You’ll feel better, recover faster, and get your money’s worth! And stay tuned for more protein-related updates from us!

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NorthStar’s Grand Opening: Barbells & Brews

We are thrilled to announce that we’re preparing to open our first storefront, located in Cedar Park, Texas! The location will be adjacent to our partners at Stonehenge Weightlifting at 2000 Windy Terrace, Unit 15B, Cedar Park, Texas. Stay tuned for upcoming store hours.

To kick off this new chapter, on Saturday, June 14th, NorthStar and Stonehenge will be co-hosting “Barbells & Brews.” The day will start with a two-person team competition that’s a hybrid competition consisting of olympic weightlifting, powerlifting, and CrossFit elements. Afterward, our Open House will feature beer & coffee from Slackers Brewing Co., burgers from Shake Shack, huge giveaways, and more!

Here’s the schedule:

  • 8:30 AM – Athlete weigh-in and warm-up time
  • 9:30 AM – Snatch event
  • 10:30 AM – Deadlift event
  • 11:30 AM – Power clean event
  • 12 PM – 2 PM: Open House

THE COMPETITION

Teams will be same-sex teams of 2 in either the Tier 1 or Tier 2 divisions. The main difference between Tier 1 and Tier 2 is the set weight that will used during Event 3 on the power cleans: Tier 1 weights will be 135 lbs (61.2 kg) for men and 95 lbs (43 kg) for women, and Tier 2 weights will be 95 lbs (43 kg) for men and 65 lbs (29.5 kg) for women.

Event Descriptions

Event 1: 15 minutes for each athlete to find a max weight snatch. Both athletes will use the same bar, and weights may be added or removed at any time. Athletes may perform as many attempts as desired within the 15 minutes. Any type of snatch is allowed (power, full, split). An athlete’s score will be determined by max weight successfully completed divided by the athlete’s bodyweight (taken at athlete check-in). The sum of both teammates’ scores will then be added together.

Event 2: 15 minutes for each athlete to find one max weight deadlift. Both athletes will use the same bar, and weights may be added or removed at any time. Athletes may perform as many attempts as desired within the 15 minutes. Sumo deadlifts are not allowed. A repetition is considered complete when the athlete’s knees and hips are locked out and shoulders are behind the bar. An athlete’s score will be determined by max weight successfully completed divided by the athlete’s bodyweight (taken at athlete check-in). The sum of both teammates’ scores will then be added together.

Event 3: Teams have 5 minutes to complete as many repetitions as possible of power cleans at a single weight on a single barbell (see division weights above). Athletes may trade off as many times as desired. A repetition is considered complete when the athlete’s knees and hips are locked out at the top of the repetition, with their elbows in front of the bar. Scoring for this event will be determined as follows: (total team repetitions completed) x (average of all individual scores of events 1 & 2).

Registration

The cost of registration is $100 per team. Please register using this Eventbrite link. Register by May 20th to secure an exclusive competition t-shirt designed by LRX Apparel.

Open House

Immediately following the competition will be our Open House from 12pm to 2pm, where you can expect:

  • NorthStar product samples & exclusive BOGO sale
  • Complimentary beer and coffee from Slackers Brewing
  • Complimentary burgers from Shake Shack
  • Free assessments from PT Liftology
  • Giveaways including NorthStar products and gift cards from local partners

We are so excited to celebrate this next step with the community!

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Electrolytes 101: Why You Need Them and What To Look For

As temperatures climb and humidity rises, hydration becomes even more critical. Water is essential, but when you’re sweating hard, it may not be enough. That’s where electrolyte supplements come in.

But not all electrolyte products are created equal. Many are packed with sugar, artificial sweeteners, or fall short on key minerals your body actually needs. In this issue, we break down why electrolytes are a smart addition to your routine, and what to look for in a truly effective formula.

What Are Electrolytes?

Electrolytes are minerals that carry an electric charge and are essential for many bodily functions. The main types of electrolytes we lose through sweat include:

  • Sodium: The most abundant electrolyte lost in sweat. It helps maintain fluid balance and supports nerve and muscle function.
  • Potassium: Helps regulate heart function and muscle contractions.
  • Magnesium: Plays a role in muscle and nerve function, as well as energy production.

Why Do We Need Electrolytes?

1. Enhance Hydration

Electrolytes like sodium, potassium, magnesium, and calcium help regulate fluid balance in the body. Simply drinking water isn’t always sufficient to maintain hydration because it lacks the necessary minerals for proper absorption. Electrolytes help prevent the dangerous (and in some extreme cases, deadly) consequences of dehydration.

2. Boost Athletic Performance

During intense physical activity, your body loses electrolytes through sweat. A deficiency can lead to muscle cramps, increased fatigue, and decreased endurance. A properly dosed electrolyte supplement helps replenish these lost minerals, allowing you to perform for a longer time.

3. Support Muscle Function and Recovery

Muscle contractions rely on sodium, potassium, and magnesium. When these minerals are depleted, you may experience muscle weakness, spasms, or cramps. Replenishing electrolytes in your body aids muscle recovery, reducing soreness and improving overall muscle function.

4. Prevent Cramps and Fatigue

Dehydration and low electrolyte levels can lead to painful muscle cramps and extreme fatigue. By maintaining the right electrolyte balance, you reduce the risk of cramping and keep your energy levels stable throughout the day.

5. Support Nervous System Function

Electrolytes play a crucial role in nerve signaling, allowing your brain to communicate with the rest of your body effectively. An imbalance can cause dizziness, confusion, and sluggishness. Ensuring adequate electrolyte intake helps keep your nervous system functioning properly.

6. Aids in Recovery from Illness

Vomiting, diarrhea, and excessive sweating due to fever can quickly deplete your body’s electrolyte levels. Electrolyte powders help restore these essential minerals, preventing dehydration and accelerating recovery from illnesses (or a hangover).

Why NorthStar’s Electrolyte+ Is The Top Choice

  • Clean & simple: Our Electrolyte+ is crafted with intention and is free from sugar, artificial sweeteners, synthetic flavorings, and unnecessary fillers. Just pure, functional ingredients your body actually needs.
  • Customizable dosing: Forget wasteful, one-size-fits-all stick packs. Our powder format lets you customize each scoop to match your hydration needs, whether you’re recovering from a long run or just need an extra boost of hydration.
  • High-Potency Formula: Each serving delivers a powerful blend of 1000mg of sodium, 200mg of potassium, 100mg of magnesium, formulated to replace what you lose through sweat.
  • Immune Support: With 100mg of vitamin C and 5mg of zinc per serving, Electrolyte+ goes beyond simple hydration to also support a strong immune system.
  • Cost-Effective Performance: At $1.00 per serving, you’re getting a great bang for your buck. Most electrolytes on the market run $1.50 or more per serving while also delivering much weaker dosages of essential ingredients! 

Final Thoughts

A high-quality electrolyte supplement is a delicious and easy way to maintain optimal hydration and performance. NorthStar’s Electrolyte+ fits the bill with two delicious flavors: the smooth, subtly sweet Mango, or the zesty, citrusy Lemon Lime! (Also, stay tuned for a new flavor dropping this summer!)

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Artificial Sweeteners: What You Need to Know

Artificial sweeteners are everywhere—diet sodas, sugar-free snacks, and most supplements on the market. The most commonly used artificial sweeteners include sucralose, aspartame, saccharin, or acesulfame potassium. Manufacturers love to use artificial sweeteners above natural sweeteners because they are cheaper and provide sweetness with no calories.

But is this sugar-free swap really the healthier choice? Emerging research suggests the answer is more complicated than we’ve been led to believe.

In this article, we’ll explore why artificial sweeteners might not be the optimal choice for your health.

1. They Negatively Impact Gut Health

Your gut microbiome is home to trillions of bacteria that play a vital role in digestion, immune function, and even mood regulation. Emerging research suggests that artificial sweeteners may negatively impact this delicate ecosystem.

Studies have shown that common artificial sweeteners such as saccharin, sucralose, and aspartame can significantly alter the composition and function of the gut microbiome. These changes are associated with increased markers of inflammation and microbial imbalance — even in people who otherwise have no health issues.

Further research has shown that these sweeteners can reduce beneficial bacteria, like Lactobacillus and Bifidobacterium, while promoting the growth of more harmful strains. Disruptions like these may contribute to a range of health concerns, including compromised immune defense and digestive upset.

While more studies are still needed, especially in humans, early evidence raises concerns about the long-term impact of frequent artificial sweetener use on gut health.

2. They May Impair Blood Sugar Control

Ironically, even though artificial sweeteners are often used by people with insulin resistance or diabetes, they may still negatively affect blood sugar regulation.

A 2020 study showed that consuming sucralose along with carbohydrates reduced insulin sensitivity in healthy adults. In other words, pairing sweeteners with meals could impair how your body handles blood glucose. This can increase your risk of metabolic dysfunction over time.

While artificial sweeteners may not spike blood sugar immediately, they can have more subtle, long-term effects on how your body manages insulin and glucose.

3. They Can Increase Sweet Cravings

Artificial sweeteners are far sweeter than natural sugar — often hundreds of times more potent. Over time, this intense sweetness can desensitize taste receptors and rewire the brain’s reward pathways, making you crave more sugary and hyper-palatable foods.

A 2018 review in Trends in Endocrinology & Metabolism noted that habitual consumption of high-intensity sweeteners can condition the brain to expect sweet tastes frequently, which may lead to increased overall sugar consumption and make it harder to appreciate naturally sweet foods like fruits.

In short: artificial sweeteners may train your brain to want more sweetness, not less.

What About Cancer Risks?

The potential link between artificial sweeteners and cancer has been debated for decades. Early animal studies in the past have raised alarms, but these were based on extremely high doses of sweeteners that humans would never consume through their diets.

A 2022 study found an association between higher intakes of aspartame and acesulfame potassium (Ace-K) and an increased risk of certain cancers, including breast and obesity-related cancers. However, this is correlation, not causation. Confounding factors, like overall diet, environment, and lifestyle choices, are likely confounding factors. 

In short, there is no conclusive evidence linking approved artificial sweeteners to cancer risk at typical consumption levels.

Still, as research continues to evolve, it’s wise to minimize artificial sweetener consumption. In addition to the factors listed above, they also may carry long-term health concerns that science is still working to fully understand.

At NorthStar, we support not only your daily athletic performance, but your overall health and longevity.

Best Alternatives to Artificial Sweeteners

If you’re aiming to reduce sugar, consider natural alternatives that may pose fewer health risks:

  • Stevia: A plant-derived sweetener that has shown more favorable effects on blood sugar.
  • Monk Fruit: Naturally sweet and calorie-free, with minimal impact on blood glucose.
  • Whole Food Sweeteners: Honey, maple syrup, or dates in moderation provide whole unprocessed sweetness with added nutrients.

Final Thoughts

Artificial sweeteners may seem like a convenient substitute for sugar, but growing evidence suggests that the risks may not be worth it for your health. While occasional use likely isn’t harmful for most people, making them a daily habit isn’t optimal for long-term health. 

Choose stevia, monk fruit, or moderate amounts of whole food sweeteners to help you satisfy your sweet tooth while reducing risk of unfavorable health consequences. 

NorthStar Nutrition supports not only your daily athletic performance, but your overall health and longevity. We proudly sweeten our products with stevia and monk fruit, and all of our products are free of artificial flavorings and colors. From electrolytes to pre workouts, you know you’re only getting clean, high-quality supplements at clinical doses. Learn more about our top-tier Pre Workout, Electrolytes, and Creatine and why they’re a cut above the rest.

References:

Suez, J. et al. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521), 181–186. doi:10.1038/nature13793

Azad, M.B. et al. (2017). Nonnutritive sweeteners and cardiometabolic health: a systematic review and meta-analysis. CMAJ, 189(28), E929–E939. doi:10.1503/cmaj.161390

Dalenberg, J.R. et al. (2020). Short-term consumption of sucralose with, but not without, carbohydrate impairs neural and metabolic sensitivity to sugar in humans. Cell Metabolism, 31(3), 493–502.e7. doi:10.1016/j.cmet.2020.01.014

Sylvetsky, A.C., & Rother, K.I. (2018). Trends in the consumption of low-calorie sweeteners. Trends in Endocrinology & Metabolism, 29(7), 455–467. doi:10.1016/j.tem.2018.04.008

Debras, C., et al. (2022). Artificial sweeteners and cancer risk: Results from the NutriNet-Santé population-based cohort study. PLOS Medicine, 19(3), e1003950

EFSA Panel on Food Additives and Nutrient Sources Added to Food (ANS). (2013). Scientific opinion on the re-evaluation of aspartame (E 951) as a food additive. EFSA Journal, 11(12), 3496.

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Is a non-stim pre workout supplement worth it?

We often get asked: “Why would I take a pre-workout supplement if there’s no caffeine in it?” It’s an understandable question, especially since most “pre workout” supplements out there are nothing more than artificially sweetened mega-doses of caffeine. 

But caffeine isn’t always the “holy grail” pre workout ingredient. It’s probably not even in the top five most important ingredients for a high-quality pre-workout. The right ingredients with proper doses can make a significant difference in your workout. 

Caffeine is a central nervous system stimulant that can perk you up when you’re feeling lethargic, can help with athletic performance, and can even improve cognitive performance. However, caffeine does have side effects, such as an increased anxiety, nervousness, jitteriness, elevated blood pressure and heart rate, decreased quality of sleep and/or insomnia, and risks during pregnancy. 

We love caffeine when consumed safely and in moderation. In fact, our classic PR Pre Workout contains a total caffeine profile of 200mg. This includes a 2:1 ratio of L-Theanine to caffeine to blunt the blood pressure response for a smooth energy with no spike or crash. Additionally, 50mg is from DiCaffeine Malate, a slow-release caffeine that extends your energy boost, reduces jitteriness and enhances digestion. 

However, there are many reasons you may want to steer clear of a caffeinated supplement. Some people may want to enjoy their morning coffee or tea without adding to their overall caffeine intake. Some may avoid caffeine altogether due to undesirable side effects. Some who exercise later in the day may want to avoid disrupted sleep. 

Enter The Non-Stim Pre Workout

Fortunately, Non-Stim PR Pre Workout is packed with powerful, fully dosed ingredients that will help you crush your workout without impacting your sleep schedule. 

4g of CarnoSyn® Beta-Alanine helps to increase muscular endurance and reduces fatigue. By buffering lactic acid in the muscles, it reduces the “burning” feeling you get when doing a sprint or high reps of an exercise.

8g of L-Citrulline Malate helps to increase strength and power output so that you can do more sets and reps than your baseline before fatigue sets in. It also helps to reduce muscle soreness and speed recovery.

3g of Betaine increases your max power output, helping specifically to improve sprint performance. It’s also been shown to improve V02 max (aerobic capacity, aka longer duration cardio output) and capacity to handle higher training volumes.

600mg of Rhodiola Rosea, an adaptogen, helps to reduce cortisol levels during stressful events (like exercise). Rhodiola also helps to reduce rates of perceived exertion and lowers fatigue during exercise. There’s even some evidence that it may have anti-aging and pro-longevity effects.

Fully dosed nootropics: L-Theanine, L-Tyrosine, Alpha GPC, and Huperzine A to optimize cognitive function in both the short term and long term, helping increase your focus, sharpness, memory, and reducing harmful stress responses on the brain.

We hope you now know that caffeine isn’t the only ingredient that drives performance, and a well-formulated non-stim pre-workout can be just as effective in helping you train harder and recover better.  With Non-Stim PR Pre Workout, you get all the performance benefits of a high-quality pre-workout—without the caffeine. Our science-backed, fully dosed Non-Stim PR Pre Workout is the smart choice for peak performance at any time of day.

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TFX Weekend Recap

Thank you to everyone we had the pleasure of meeting at The Fittest Experience Championship! We had great conversations with attendees and saw some amazing athletes throw down. 

The TFX Championship is an annual competition with both individual and team competitors in multiple divisions, including Rookie, Intermediate, RX, Pro, and Masters divisions. It’s held at the Williamson County Expo Center, just northeast of Austin. The weather was beautiful and reached the 60s and 70s—and if you went to the TFX Championships last year, you froze with us out there with temps in the 30s so you know how much of a blessing that truly was!

We spent the weekend slinging samples, educating about our products, cheering on the athletes, seeing old friends, and making new ones. We also reached a huge milestone in our growing business: we sold out of our first product, the Mango Electrolyte+! (Don’t worry, more is on the way!) 

Wishing the best of luck to everyone moving on to the TFX Invitational in May in Oklahoma City!

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Do I really need a pre-workout?

I wouldn’t be a responsible coach, a business representative, or just an honest human being if I said pre-workout is essential; in fact, I’ll even say that it’s not essential for everyone. In contrast, proper macro & micronutrients, adequate hydration, and even creatine are critical in your everyday life. Your fitness and health foundation comes from how you eat, hydrate, train, and recover. 

No pre-workout on the market will ever magically take you from a beginner to an advanced-level athlete on its own. Only hard work and smart lifestyle choices can do that. If a company makes a claim that sounds too good to be true, it is most likely too good to be true! 

However…

The real question becomes whether certain compounds can help improve your daily workouts. They absolutely can! In the correct dosages, certain ingredients are clinically tested to take your workout from “good” to “great.” And guess what, they’re safe, too. You won’t become a professional-level athlete after one dose, but consistent use over time can improve your workouts’ quality, effort, and intensity. Combined with good nutrition habits and consistent, well-programmed workouts, pre-workout supplementation can be a fantastic tool to help you reach your fitness goals. 

How does that work? First, ensure that the ingredients in your pre-workout have scientific evidence backing up their claims. Here are some ingredients that we love:

Beta-alanine can help to delay the lactic acid buildup in your muscles, or the “burn,” especially when you’re pushing yourself in a cardiovascular activity like a bike, row, run, uphill hike, or a high-rep set of resistance exercises. A serving size of 4,000 mg is the dosage shown to be effective in multiple clinical studies.

Citrulline malate can help you push out more reps in each set of exercise. For example, if you’re training squats to failure, citrulline malate supplementation may help you do more than you would have without supplementation. Citrulline malate can also delay the point where your mind tells you you’re exhausted—in other words; it decreases your rate of perceived exertion. A dosage of 8,000 mg of citrulline malate has been shown to achieve these results in multiple clinical studies.  

Betaine can help increase your aerobic capacity, maximum strength output, and maximum power output. That means that the amount of power that your body can produce (while doing a max lift, a sprint, or an explosive exercise) is increased with betaine supplementation. A dosage of 3,000 has been shown to be effective in clinical studies. 

Nootropics such as AlphaGPC, L-Tyrosine, L-Theanine, Huperzine-A, and Rhodiola Rosea help with mental sharpness, memory, and focus, helping you stay locked in on your workout. Without the dreaded “brain fog,” your mind can focus on things like accurate rep counting and proper form and technique. (There’s also compelling evidence of the long-term benefits of these ingredients for preserving cognitive function and being protective from cognitive decline!) 

However, throwing all of those ingredients into a supplement isn’t enough—you also have to ask if the amount of the ingredient is enough to actually make a difference. That’s what makes NorthStar Nutrition different. Our PR Pre Workout is unique: effective ingredients, no under-dosing, and no “proprietary blends” that don’t disclose how much of each ingredient you’re actually getting. 

Finally, your pre-workout shouldn’t have anything that you don’t need. Artificial sweeteners, colors and flavors are a cheaper way to make supplements come off more appealing to consumers, but can have negative impacts on your health. Some pre-workout brands hang their hat solely on mega-doses of caffeine. Other ingredients that supposedly improve performance may have little to no research backing those claims.

In conclusion, you certainly don’t need a pre-workout supplement to get a good workout and to reach your fitness goals. However, a quality pre-workout with correctly dosed ingredients can take your workouts to the next level! 

Read more about our ingredients that we carefully researched and chose to formulate the best pre-workout on the market.