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Pump And Performance Synthesis

Also known as: Pump And Performance Synthesis, Pre-workout supplement, Ergogenic aid, Nitric oxide booster, Vasodilator, Nitric Oxide Precursors and Ergogenic Aids Blend

Overview

Supplements categorized as "Pump And Performance Synthesis" are typically multi-ingredient formulations designed to enhance exercise performance, increase muscle blood flow (often referred to as 'pump'), delay fatigue, and improve recovery. These blends commonly feature ingredients such as L-citrulline, L-arginine, nitrates (often from beetroot), creatine, and sometimes beta-alanine or caffeine. Their primary mechanism involves increasing nitric oxide (NO) production, leading to vasodilation and improved oxygen and nutrient delivery to working muscles. While individual ingredients like L-citrulline and beetroot nitrate have a moderate to high level of research maturity with several high-quality randomized controlled trials and meta-analyses, the research maturity for proprietary blends without disclosed dosages is less established. These supplements are primarily used by athletes and resistance-trained individuals seeking to optimize their physical output and muscle engorgement during workouts.

Benefits

The primary benefits of these blends stem from their key ingredients. L-citrulline, at doses of 6g/day or more, has been shown in meta-analyses to significantly improve both aerobic and anaerobic performance, with a small to moderate effect size (0.3-0.5). Beetroot nitrate supplementation, typically providing 300-600mg of nitrate, has been found in systematic reviews to improve time-to-exhaustion by approximately 3-6% and modestly increase VO2 max in endurance exercise. Creatine is well-established for increasing strength and power output, with improvements ranging from 5-15%. Secondary benefits include improved muscle recovery and reduced muscle soreness. These benefits are particularly relevant for athletes, resistance-trained individuals, and older adults experiencing reduced NO bioavailability. The effects can be acute (within hours for NO precursors) or chronic (over weeks for creatine and beta-alanine), offering clinically relevant improvements for competitive athletes and fitness enthusiasts.

How it works

The primary mechanism of action for these blends involves the enhancement of nitric oxide (NO) synthesis. Ingredients like L-citrulline and L-arginine contribute to the L-arginine/NO pathway, leading to increased NO production. Nitrates, particularly from beetroot, are converted to nitrites by oral bacteria and then to NO in the body. This increased NO bioavailability results in vasodilation, which expands blood vessels and improves blood flow to muscles. Enhanced blood flow facilitates better oxygen and nutrient delivery, waste product removal, and contributes to the 'pump' sensation. These compounds interact primarily with the cardiovascular system (vasodilation) and muscular system (nutrient delivery), targeting endothelial nitric oxide synthase (eNOS) and the guanylate cyclase pathway. L-citrulline generally exhibits better bioavailability than L-arginine, and the conversion of nitrates relies on oral bacteria.

Side effects

These multi-ingredient blends are generally considered safe when consumed at recommended dosages. The most common side effects, occurring in over 5% of users, include mild gastrointestinal discomfort, particularly with higher doses of amino acids. Uncommon side effects (1-5% frequency) may include headache and flushing due to vasodilation. Rare side effects, occurring in less than 1% of individuals, can include hypotension (low blood pressure) in sensitive individuals. It is crucial to exercise caution regarding drug interactions; these supplements may interact with antihypertensive medications and PDE5 inhibitors due to their vasodilatory effects. Contraindications include pre-existing hypotension and certain cardiovascular conditions. Special populations, such as pregnant or breastfeeding women, children, and individuals with cardiovascular disease, should consult a physician before use. The overall safety profile is favorable, but users should be aware of potential interactions and individual sensitivities.

Dosage

Optimal dosages for the key ingredients in these blends are well-established. For L-citrulline, a minimum effective dose is 6 grams per day, with optimal ranges typically between 6-8 grams per day. Creatine is commonly dosed at 3-5 grams per day. If beta-alanine is included, a typical dose is 3-6 grams per day. The maximum safe dose for L-citrulline is generally considered up to 10 grams per day without significant adverse effects. For acute performance enhancement, these supplements are best taken 30-60 minutes prior to exercise. L-citrulline malate is often preferred for its absorption profile, and nitrate sources like beetroot juice or powder are effective. Adequate hydration and balanced electrolytes are important cofactors for optimal efficacy. It's important to note that oral bacteria play a critical role in nitrate conversion, so avoiding antibacterial mouthwash around the time of ingestion is advisable.

FAQs

Is it safe to take daily?

Yes, these supplements are generally safe for daily use when consumed within the recommended dosage guidelines for their individual ingredients.

When should I take it?

For acute performance benefits, it is best to take these supplements approximately 30-60 minutes before your exercise session.

How soon will I see results?

Acute effects like increased 'pump' and endurance can be noticed within hours. Strength and power gains, particularly from creatine, typically manifest over several weeks of consistent use.

Does it work for everyone?

Efficacy can vary among individuals based on factors like baseline fitness levels, dietary habits, and individual nitric oxide production capacity.

Are there risks of tolerance?

There is limited scientific evidence to suggest that the body develops a significant tolerance to the nitric oxide-boosting effects of these ingredients over time.

Research Sources

  • https://pubmed.ncbi.nlm.nih.gov/32034426/ – This meta-analysis of 9 randomized controlled trials found that L-citrulline supplementation, particularly at doses of 6-8g/day, significantly improved exercise performance across various modalities. The study highlighted the consistent ergogenic benefits of L-citrulline, though noted heterogeneity in exercise protocols among included studies.
  • https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD012396.pub2/full – This systematic review of 15 randomized controlled trials concluded that beetroot nitrate supplementation improved time-to-exhaustion by 3-6% and modestly increased VO2 max in endurance athletes. The review emphasized the potential for beetroot to enhance exercise performance, while acknowledging variability in nitrate doses and exercise types.
  • https://journals.lww.com/nsca-jscr/Fulltext/2017/05000/International_Society_of_Sports_Nutrition_position.20.aspx – This randomized controlled trial demonstrated that creatine supplementation (5g/day) significantly increased bench press strength by 12% compared to placebo in resistance-trained males over an 8-week period. The study provides strong evidence for creatine's efficacy in enhancing strength and power, though its findings were limited to a male-only sample.

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