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Article Outline
This deep-dive will cover the science of why traditional pre-workouts are designed for the wrong energy system.
1. The Three Energy Systems
- Phosphagen (ATP-CP): Explosive power for 0-10 seconds (powerlifting, sprints)
- Glycolytic: High-intensity for 30 seconds to 2 minutes (HIIT, CrossFit)
- Oxidative Phosphorylation: Sustained endurance for 2+ minutes (running, cycling)
2. Why Gym Pre-Workouts Target the Wrong System
- Beta-Alanine: Designed for lactic acid buffering in short bursts
- Creatine: Optimized for ATP regeneration in explosive movements
- High caffeine (300mg+): Creates jitters and heart rate spikes
- Pump ingredients: Water retention that adds dead weight
3. What Endurance Athletes Actually Need
- Nitric oxide for oxygen delivery (L-Citrulline, Beet Root)
- Moderate caffeine with L-Theanine for sustained focus
- Electrolyte balance for cramp prevention
- Gut-friendly ingredients to prevent GI distress
4. The Mile 21 Approach
How we engineered a pre-workout specifically for oxidative phosphorylation—the energy system that powers every mile after the first few minutes.
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