6am
Also known as: 6am, Pre-workout, Sports nutrition supplement, Multi-Ingredient Pre-Workout Supplement (MIPS)
Overview
Multi-Ingredient Pre-Workout Supplements (MIPS), such as the product referred to as "6am," are formulations containing a blend of various ergogenic aids, amino acids, creatine, and vitamins. These supplements are designed to enhance exercise performance by improving mental focus, muscular endurance, strength, and recovery during physical activity. Key ingredients commonly found in MIPS include L-citrulline, creatine monohydrate, beta-alanine, betaine anhydrous, taurine, L-tyrosine, and B vitamins (B6, B12, niacin). While some ingredients like creatine are naturally found in meat and fish, and L-citrulline in watermelon, these supplements provide concentrated doses. MIPS are primarily utilized by athletes and fitness enthusiasts to boost workout performance and delay fatigue. Research on MIPS is moderately mature, with numerous randomized controlled trials (RCTs) and systematic reviews evaluating both individual components and their combinations, showing generally good evidence for key ingredients like creatine and beta-alanine.
Benefits
MIPS offer several evidence-based benefits for exercise performance. Creatine monohydrate, typically dosed at 5g, has strong evidence from meta-analyses demonstrating significant improvements in muscular strength, sprint speed, and power output in both trained and untrained individuals, with benefits observed within weeks. Beta-alanine (2.5g) shows moderate-certainty evidence for enhancing muscular endurance and vertical jump performance by increasing muscle carnosine levels, which buffer acid during high-intensity exercise. L-citrulline (8g) is shown to improve blood flow and reduce fatigue, potentially enhancing exercise capacity, though its evidence is less robust compared to creatine and beta-alanine. B vitamins support energy metabolism, but direct performance benefits are primarily seen when correcting a deficiency. Taurine and L-tyrosine may offer cognitive and fatigue-reducing effects, but require more conclusive research. Overall, MIPS can lead to statistically significant improvements in strength, power, and fatigue resistance, with benefits observed both acutely and with chronic use.
How it works
The mechanisms of action for MIPS ingredients are diverse and synergistic. Creatine increases phosphocreatine stores in muscle, facilitating rapid ATP regeneration during high-intensity exercise. Beta-alanine elevates muscle carnosine levels, which act as an intracellular buffer for hydrogen ions, thereby delaying muscle acidosis and fatigue. L-citrulline serves as a precursor to L-arginine and nitric oxide, promoting vasodilation and improving blood flow to working muscles. B vitamins function as essential cofactors in various energy metabolism pathways, such as niacin's role in NAD+/NADH cycling. Taurine may influence calcium handling and antioxidant capacity within muscle cells, while L-tyrosine acts as a precursor for catecholamines, potentially enhancing focus and stress response during exercise. Absorption and bioavailability vary among ingredients; creatine monohydrate is well absorbed, beta-alanine requires consistent dosing for carnosine elevation, and L-citrulline is efficiently converted to arginine.
Side effects
Ingredients in MIPS are generally safe for healthy adults when consumed at recommended doses. The most common side effect, affecting over 5% of users, is paresthesia (a tingling sensation) caused by beta-alanine. Mild gastrointestinal discomfort may also occur in some individuals due to creatine or L-citrulline. Uncommon side effects (1-5%) can include headaches or jitteriness, particularly if the MIPS contains caffeine, though caffeine content for "6am" was not specified. Rare side effects (less than 1%) are not well documented but could include allergic reactions or interactions with medications affecting blood pressure or kidney function. While no significant drug interactions are commonly reported for these doses in healthy adults, caution is advised when combining with stimulants or in individuals with pre-existing renal impairment. Contraindications for MIPS use include pregnancy, breastfeeding, and pre-existing kidney disease, unless under strict medical supervision.
Dosage
The typical serving size for the "6am" supplement is 30g, containing specific dosages of key ingredients. This includes 5g of Creatine monohydrate, which is considered an optimal dose for ergogenic effects. Beta-alanine is present at 2.5g, an effective dose for performance benefits. L-citrulline is provided at 8g, which is at the higher end of the effective range for this compound. Other ingredients include 3g of Taurine, 2.5g of Betaine anhydrous, and 2g of L-tyrosine. These amounts fall within well-studied and generally safe ranges. MIPS are typically consumed 20-30 minutes before exercise to maximize acute performance benefits. Absorption can be enhanced by consuming with water, and some ingredients, like creatine, may benefit from co-ingestion with carbohydrates.
FAQs
Is "6am" safe?
Yes, at recommended doses, MIPS like "6am" are generally considered safe for healthy adults. Common side effects are mild and temporary.
When should I take it?
It is typically recommended to consume MIPS about 20-30 minutes before your workout to allow the ingredients to be absorbed and take effect for optimal performance.
How soon will I see results?
Acute effects, such as increased focus or energy, can be felt within a single workout session. Chronic benefits, particularly from ingredients like creatine and beta-alanine, develop over several weeks of consistent use.
Does it contain caffeine?
The provided information for "6am" does not specify caffeine content. Many MIPS do include caffeine, so it's important to check the product's specific label if you are sensitive to stimulants.
Will it cause jitters?
If the product does not contain caffeine, jitters are unlikely. However, beta-alanine, a common ingredient, can cause a harmless tingling sensation known as paresthesia.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9179939/ – This RCT evaluated a multi-ingredient pre-workout supplement (MIPS) with ingredients similar to '6am'. The study found significant improvements in both mental and physical performance metrics compared to a placebo group, supporting the efficacy of such formulations. The research employed proper controls and reported effect sizes, indicating a robust methodology.
- https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1636970/full – This network meta-analysis synthesized findings from various RCTs on creatine, beta-alanine, and other supplements. It confirmed moderate to high certainty evidence for creatine and beta-alanine in improving strength and power outcomes in athletes. Despite some heterogeneity in study protocols, the overall quality of evidence was deemed high, reinforcing the benefits of these key MIPS ingredients.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12028264/ – This systematic review focused on the cardiovascular and performance effects of common MIPS ingredients, including creatine, beta-alanine, caffeine, and nitric oxide precursors. The review confirmed the safety and efficacy of these ingredients when used at appropriate dosages, providing a comprehensive overview of their physiological impacts and practical applications in sports nutrition.
