Power through fatigue: 01 Before

The fatigue challenge in endurance

Whether you’re swimming in open water, biking up a hill or powering through a sled-push in a Hyrox circuit, your body’s energy stores and chemistry are constantly taxed. In long events, maintaining energy supply to muscles is crucial. Yet even beyond fuel depletion, fatigue often has a central (brain) component. The brain monitors our effort and signals when to ease off, even if muscles could go on longer. This protective mechanism can limit performance. In simple terms, you might feel exhausted before you actually are.

That’s why delaying both peripheral fatigue (in muscles) and central fatigue (in the brain) is vital for endurance performance. It’s not just about carbs - it’s also about sustaining focus, nerve signals and healthy muscle function throughout the event. For triathlon or Hyrox athletes, runners and riders, this balance is especially tricky. Even a mild dehydration or electrolyte loss can tip the scale. Studies note that losing as little as 2% of body weight from sweat reduces alertness and performance. When the brain senses dehydration or low blood sodium, it will hasten fatigue signals.

In short, the finish line can creep closer faster than you think. The goal is to keep your body and mind “in the green” longer. That’s where a targeted pre-training/race drink like 01 Before comes in – a cocktail of caffeine, specific amino acids, electrolytes and vitamins to prime your system before you start.

Central fatigue: the brain’s role

Before diving into the ingredients, let’s understand central fatigue. During endurance efforts, chemicals in the brain (like serotonin) rise and can make us feel tired and less motivated. This can happen independently of muscle energy. Even if your legs are physically capable, the brain might say “enough”. Researchers have shown that when brain serotonin levels rise, people hit exhaustion sooner (pmc.ncbi.nlm.nih.gov, pmc.ncbi.nlm.nih.gov).

In fact, a treadmill study had runners do a maximal test with or without a dose of branched-chain amino acids (BCAAs). Runners took BCAAs (a typical high dose) one hour beforehand. The result? They ran about 8% longer to exhaustion in the BCAA trial (50.4 vs. 46.6 minutes) (pmc.ncbi.nlm.nih.gov). This was linked to lower serotonin in the blood after BCAAs, suggesting the brain fatigue signal was blunted (pmc.ncbi.nlm.nih.gov). In practical terms, nutrients can push back the “tired” warning from the brain, letting you push harder and longer.

So an ideal pre-race or pre-workout fuel would have ingredients that fight both muscle fatigue (like lactic acid and energy depletion) and central fatigue (brain signals). 01 Before aims to do both. Let’s break down its key components and what the science says they do.

Introducing 01 Before: fuel for endurance

01 Before is a water-based drink mix to take about 30 minutes before your activity. It packs caffeine (from guarana and green coffee bean), 5g of BCAAs (leucine:isoleucine:valine 2:1:1), L-phenylalanine, L-citrulline malate, electrolytes (including sodium) and vitamin D3. The idea is to deliver a surge of clean energy, sharpen focus, and support oxygen and nutrient delivery – all without the post-caffeine crash. The formulation’s goal is simple: boost performance and delay fatigue during long workouts or races.

Each ingredient has a role. Caffeine wakes up the central nervous system. BCAAs supply muscle fuel and combat damage. L-phenylalanine (an essential amino acid) supports neurotransmitters like dopamine and may further aid muscle-building signals. L-citrulline malate helps produce nitric oxide, enhancing blood flow and buffering waste. Sodium and other electrolytes keep hydration and nerves in check. And vitamin D supports immune health, strong muscles and even type II (fast-twitch) fibers. Let’s dive into the evidence for each.

Caffeine: alertness and endurance fuel

Caffeine is a well-known ergogenic aid – it wakes you up and lets you train harder. Endurance athletes have long used caffeine (coffee, gels, gum) to power through fatigue. The science is clear: caffeine extends time to exhaustion and improves race performance. A recent meta-analysis found that caffeine significantly increased time-to-exhaustion in running trials (a medium effect size) and even slightly improved time-trial speeds (pmc.ncbi.nlm.nih.gov). In that analysis of 21 studies, runners who took caffeine ran longer and faster than on placebo. In practical terms, this could translate to maintaining pace in the late miles of a triathlon or finishing strong in a gruelling heat.

How does caffeine do this? A key mechanism is blocking adenosine in the brain. Adenosine normally builds up during exercise and makes us feel tired. Caffeine, as an adenosine antagonist, “masks” that fatigue signal (pmc.ncbi.nlm.nih.gov). One analysis explains that caffeine crosses the blood–brain barrier and inhibits A1/A2 adenosine receptors, effectively dulling the sensation of effort (pmc.ncbi.nlm.nih.gov). The result: athletes can push through discomfort. It’s not just feel-good folklore – studies show that runners maintain a faster speed on caffeine for the same perceived effort (pmc.ncbi.nlm.nih.gov).

Caffeine also sharpens focus and reaction time. A review of caffeine’s cognitive effects in sport found that even low-to-moderate doses improved attention, alertness and reaction speed during exercise (pubmed.ncbi.nlm.nih.gov). Athletes report better mood and energy too. For example, trials have found that 3–6 mg/kg of caffeine (roughly 200 mg for many people) can reduce the mental fatigue you feel late in a workout.

01 Before delivers 200 mg of caffeine from natural sources (guarana, green coffee). In practice, that amount can significantly boost your readiness to start a race. Because it’s in a water-based mix with carbs and amino acids, the caffeine hits quickly. You get a clean surge of energy 20–30 minutes after drinking, which helps counteract both the physical and mental aspects of fatigue. And because it’s balanced with protein and other nutrients, it aims to avoid the jitters or crash that plain caffeine can bring.

BCAAs & L-Phenylalanine: building endurance muscles

Branched-chain amino acids (leucine, isoleucine, valine) are essential muscle fuels and building blocks. During prolonged exercise, muscles use BCAAs for energy as glycogen runs low. This leaves less BCAA available in the blood, which is believed to allow more tryptophan into the brain (since they compete for transport), raising brain serotonin and accelerating fatigue. By supplementing BCAAs, we replenish that supply and slow this process.

Research supports this “central fatigue” theory. In the treadmill study mentioned above, BCAA ingestion lowered serotonin and improved time to exhaustion (pmc.ncbi.nlm.nih.gov). That means the athletes simply ran longer, likely because their brains were fighting fatigue more slowly. On the muscle side, other studies show BCAAs can help reduce damage and soreness. A recent meta-analysis of 18 trials found that BCAA supplements significantly reduced creatine kinase (CK) (a muscle damage marker) after intense exercise and lessened delayed-onset muscle soreness for several days afterwards (sportsmedicine-open.springeropen.com). In plain terms, BCAAs help muscles recover from the stress of training. For endurance athletes, this translates to better output session-to-session and less muscle burning on back-to-back long workouts.

01 Before provides 5 grams of BCAAs. This dose (especially taken right before exercise) helps supply muscles with fuel and may spare muscle protein. It also primes the brain by competing with tryptophan. The formulas included L-phenylalanine add another dimension. As an aromatic amino acid, L-phenylalanine can convert into tyrosine and then into dopamine and norepinephrine, neurotransmitters key to motivation and coordination. While direct exercise studies on phenylalanine are scarce, it’s known that boosting precursors like tyrosine can help mental focus in demanding tasks. So L-phenylalanine in 01 Before likely complements caffeine: together they fire up the brain-muscle pathways, helping you stay sharp and coordinated (improving movement accuracy) under fatigue.

Taken together, BCAAs (with L-phenylalanine) in 01 Before support both mind and muscle. They may delay the central fatigue signal (by keeping serotonin lower) while also feeding muscle energy pathways. The net effect is extended stamina and potentially higher power output in the late stages of an endurance bout.

L-Citrulline Malate: boosting blood flow and oxygen

L-Citrulline Malate is a compound that acts primarily as a nitric oxide (NO) booster. In the body, citrulline converts to arginine and then to NO, a gas that dilates blood vessels. More NO means increased blood flow to muscles, improving oxygen and nutrient delivery and helping remove metabolic wastes. This can raise exercise efficiency.

Human trials have found performance benefits. In one controlled study, cyclists took 6 g/day of citrulline for a week and were tested in high-intensity cycling. The citrulline group showed faster oxygen uptake kinetics (meaning their muscles got the oxygen they needed more quickly) and they lasted longer during a severe-intensity ride (nearly 12% longer time to exhaustion) (pubmed.ncbi.nlm.nih.gov). In short, citrulline helped these athletes work harder before hitting fatigue, likely because more blood and oxygen reached their muscles, and blood pressure was modestly lowered.

On the waste-removal side, citrulline also helps clear ammonia via the urea cycle. In heavy exercise, ammonia builds up in muscles and blood, which can inhibit metabolism and contribute to fatigue. A study in mice showed that citrulline supplementation repressed the rise in blood ammonia during exhaustive swimming and cut the lactate spike (pubmed.ncbi.nlm.nih.gov). The citrulline-fed mice swam significantly longer before exhaustion (pubmed.ncbi.nlm.nih.gov). This suggests that citrulline can buffer metabolic waste, delaying fatigue at a cellular level.

So in endurance terms, L-citrulline malate in 01 Before aims to improve circulation and waste clearance. When you stir it into water, it quickly raises plasma citrulline and arginine levels, boosting nitric oxide. As you start your swim/bike/run, your muscles receive more oxygen and can clear lactate and ammonia more effectively. Even if a meta-analysis of endurance events found mixed results (mdpi.com), the physiological rationale is strong: athletes may notice steadier breathing, less muscle burn, and a second wind.

Practically, taking 01 Before’s 6g citrulline malate (2:1 ratio) pre-exercise can set you up for sustained aerobic efforts. It’s one more tool against the ticking exhaustion clock, complementing caffeine’s alertness boost.

Sodium & Hydration: the electrolyte advantage

Hydration is often called the “silent factor” in endurance. When we sweat, we lose not only water but also key salts – primarily sodium and chloride. Sodium is crucial for fluid balance, nerve signals and muscle contractions. If you don’t replace lost sodium, blood volume drops and performance tanks. Classic studies show that even mild dehydration (around 2% body weight loss) impairs alertness and endurance. In practice, this means a little sweat loss can slow down your brain and legs at exactly the wrong time.

Sodium also helps you cool off. A balanced electrolyte solution prevents blood sodium from dropping too low (hyponatremia) and reduces the risk of heat cramps or heat exhaustion (pmc.ncbi.nlm.nih.gov). Maintaining plasma sodium encourages you to drink enough fluids (salt in a drink increases thirst and retention).

01 Before contains added sodium (about 240 mg per serving). This modest salt boost in your pre-workout drink has a few benefits. It helps offset early sweat losses, primes blood volume, and signals your body to hold onto water longer. In a long run or Hyrox session, that can translate to steadier heart rate and temperature regulation. As one endurance guide puts it: water and sodium losses degrade performance once they become moderate (pmc.ncbi.nlm.nih.gov). By sipping a sodium-containing mix before starting, you jump-start hydration.

In a Hyrox context – where athletes can sweat buckets during repeated runs and weight sled pushes – sodium is a smart inclusion. It’s one reason sports drinks have electrolytes. And unlike plain water, 01 Before’s salt helps you drink enough and maintain function. Coupled with caffeine (which is slightly dehydrating) and the exercise itself, having that sodium is about keeping the right balance.

Vitamin D: immune support and muscle health

Vitamin D might seem like an odd addition to a pre-training/race drink, but for hard-training athletes, it’s a quiet superstar. Beyond its classic role for bones, vitamin D works on muscles and immunity. Adequate vitamin D levels help reduce inflammation and support muscle repair. Studies show that higher vitamin D status is associated with greater muscle protein synthesis, strength and power (pmc.ncbi.nlm.nih.gov). In other words, vitamin D helps muscles get bigger and stronger, especially the fast-twitch fibers crucial for explosive movements. Indeed, research indicates vitamin D activates genes for muscle growth in Type II fibres and that deficiency can cause atrophy of these fibres.

For endurance athletes, this means better muscle quality and resilience. It also means fewer injuries – stress fractures, muscle strains and aches are more common in athletes with low vitamin D. One review of athletes notes that nearly every dimension of musculoskeletal health is optimised when blood D levels are in the upper range (pmc.ncbi.nlm.nih.gov). Deficient athletes often suffer stress fractures or prolonged recovery from workouts, underscoring the “injury prevention” aspect of D.

Immunity is another worry for triathletes and Hyrox competitors who log heavy training loads. Vitamin D modulates the immune system, supporting antimicrobial defences. Low vitamin D status is linked to more frequent respiratory infections and illnesses in athletes. By including 19 µg (760 IU) of D3 in each serving, 01 Before gives athletes a vitamin D kick when many are indoors or using sunscreen (both of which limit natural D synthesis).

In sum, vitamin D in 01 Before helps prime your body’s longer-term resilience. It’s not a quick energy booster, but it keeps your immune system ready and your muscles functioning optimally as race day approaches. Over a training block, this can mean you stay healthy and strong right through the end of season.

Key benefits of 01 Before

• Enhanced Endurance – Caffeine speeds up the brain and muscles, extending time-to-exhaustion (pmc.ncbi.nlm.nih.gov, pmc.ncbi.nlm.nih.gov). Athletes report feeling more energised and alert from start to finish.
• Sharper Focus – Caffeine (200 mg) plus phenylalanine support attention, reaction time and coordination during long workouts (pubmed.ncbi.nlm.nih.gov). This mental edge helps maintain pace and technique.
• Delayed Fatigue – BCAAs (with added phenylalanine) help buffer serotonin, reducing central fatigue (pmc.ncbi.nlm.nih.gov). Citrulline aids waste removal (ammonia, lactate) (pubmed.ncbi.nlm.nih.gov) so muscles can keep firing hard.
• Reduced Muscle Damage – Studies show BCAAs lower creatine kinase (CK) and muscle soreness after intense exercise (sportsmedicine-open.springeropen.com). 01 Before’s mix helps muscles recover quicker between sessions.
• Better Oxygen & Circulation – L-Citrulline Malate raises nitric oxide and lowers oxygen uptake time (pubmed.ncbi.nlm.nih.gov). More oxygen reaches working muscles, and blood pressure is better regulated, improving performance in high-intensity efforts.
• Hydration & Electrolyte Balance – Added sodium maintains blood volume and nerve function. It prevents the early drop in alertness seen with dehydration and supports heat dissipation and muscle contraction.
• Immune and Muscular Health – Vitamin D3 helps immune defenses and supports muscle fibre development (pmc.ncbi.nlm.nih.gov). Keeping vitamin D topped up means fewer training interruptions from illness or injury.

This balanced blend means 01 Before isn’t just a blast of energy; it’s a targeted formula. Every ingredient complements the others to sustain performance.

Conclusion: fueling your endurance performance

Long-distance triathlons, marathon-like circuit events, and Hyrox competitions all test the limits of our endurance. The body may start begging for rest, but the mind often gives the order first. By taking a pre-workout like 01 Before, athletes can preempt that brain fatigue and give their muscles a head start on energy and hydration. The carefully chosen caffeine, amino acids, electrolytes and vitamin D work in concert to keep you alert, focused and power-output steady for longer.

In practice, using 01 Before as part of your pre-activity routine means you can push the fatigue wall further away. Scientific studies back each component: caffeine enhances time-to-exhaustion (pmc.ncbi.nlm.nih.gov), BCAAs blunt central fatigue (pmc.ncbi.nlm.nih.gov) and muscle damage (sportsmedicine-open.springeropen.com), citrulline improves blood flow and tolerance (pubmed.ncbi.nlm.nih.gov), sodium keeps you properly hydrated (pmc.ncbi.nlm.nih.gov), and vitamin D bolsters immunity and muscle strength (pmc.ncbi.nlm.nih.gov).

Together, this blend helps amateur and professional athletes alike to train harder and compete longer. For triathletes battling the swim-bike-run gauntlet or Hyroxers sprinting through workout stations, 01 Before can be the edge that keeps legs fresh and mind sharp.

By addressing both peripheral and central fatigue factors, 01 Before lives up to its promise: delaying fatigue and maximising endurance performance. Proper fueling is science-backed, and this product is built on that science. Take it about 30 minutes before your next big session, and give yourself the best chance to break through fatigue and chase a PR.