Applied Nutrition ABE Pre-Workout Review

Supplements

Applied Nutrition ABE Pre-Workout Review

Alright, fitness fanatics and gym-goers, settle in because today we're diving deep into the world of pre-workouts, specifically taking a good, hard look at Applied Nutrition's ABE – that's "All Black Everything" for those not in the know. Now, if you're anything like me, you've probably had your fair share of bleary-eyed mornings, dragging yourself to the gym, or hitting that afternoon slump where the thought of lifting anything heavier than a teacup feels like climbing Everest. That's where a good pre-workout is supposed to step in, right? To give you that much-needed kick, that laser focus, and that extra bit of oomph to absolutely smash your session. I've been lifting weights for a good few years now, and over that time, I've tried my fair share of pre-workout concoctions – some have been amazing, some have been... well, let's just say they've left me feeling more jittery than energised, or worse, completely underwhelmed. So, when I kept hearing whispers and seeing the sleek black tubs of Applied Nutrition's ABE popping up everywhere, from my local supplement shop to the feeds of various fitness influencers, my curiosity was well and truly piqued. Could this be the one? A pre-workout that delivers on its promises without sending me into a caffeine-induced existential crisis? Only one way to find out! For the uninitiated, a pre-workout supplement is typically a blend of ingredients designed to be taken before exercise to enhance performance. These ingredients usually target various aspects like energy levels, focus, endurance, and muscle pumps. The goal is to help you train harder, longer, and with more intensity, ultimately leading to better results from your efforts in the gym. Applied Nutrition is a well-regarded UK brand, known for its commitment to quality and transparency, which immediately scored some points with me. I'm all for supporting homegrown brands, especially when they're producing solid products.

First Impressions: Packaging and Flavours

First things first, let's talk aesthetics. Applied Nutrition has always had a knack for sleek, professional packaging, and ABE is no exception. The tub is a minimalist black, emblazoned with the bold ABE logo, giving it a premium, no-nonsense feel. It looks like it means business, sitting proudly on your supplement shelf. It's solid, well-sealed, and the scoop is always conveniently located near the top, which, trust me, is a small but mighty detail that saves you from digging around like a prospector for gold in a mine. One of the things that immediately stands out with ABE is the sheer variety of flavours on offer. This isn't a brand that gives you two or three standard options and expects you to be satisfied. Oh no, Applied Nutrition goes all out. In the UK market, you'll find everything from the classic Cherry Cola and Icy Blue Raz to more adventurous options like Candy Ice Blast, Fruit Burst, Bubblegum, and even energy drink-inspired flavours like Energy Flavour. For this review, I decided to go with the *Cherry Cola*. It sounded intriguing, a bit nostalgic, and let's be honest, sometimes you just want something a bit more exciting than plain old fruit punch. In terms of price, ABE typically retails for around £20-£25 for a 30-serving tub. This puts it squarely in the mid-range for pre-workouts, which, given the ingredient profile (which we'll get into shortly), feels like a pretty decent bang for your buck. Of course, prices can fluctuate depending on where you buy it, and you can often snag a deal during sales or multi-buy offers. For a product designed to fuel 30 workouts, that's less than a quid a session, which, in the grand scheme of things, is pretty reasonable for a solid performance boost.

Diving Deep: The Ingredient Profile

Alright, let's get down to the nitty-gritty, the stuff that truly matters: what's actually *in* this black tub of magic? Applied Nutrition is quite transparent with its ingredient list, providing clear dosages for each component, which I always appreciate. No proprietary blends hiding questionable amounts here. Each serving of ABE (typically one scoop, weighing in at 10.5g) packs a pretty potent punch. Let's break it down ingredient by ingredient and see what they're all about, and whether the dosages hit the mark according to scientific consensus. * **Citrulline Malate (2:1) - 4g:** This is often the star of the show in pre-workouts when it comes to muscle pumps and endurance. Citrulline Malate is a non-essential amino acid that plays a crucial role in nitric oxide (NO) production in the body. Increased NO leads to vasodilation, meaning your blood vessels widen, allowing for greater blood flow to your working muscles. This translates to that satisfying "pump" feeling, but more importantly, it means better delivery of oxygen and nutrients, and more efficient removal of waste products like lactic acid. The 2:1 ratio means there's twice as much L-Citrulline as Malic Acid. * *Scientific Backing:* Numerous studies have demonstrated the efficacy of Citrulline Malate in improving exercise performance, reducing muscle soreness, and enhancing aerobic performance. A typical effective dose for performance benefits is often cited between 6-8g of L-Citrulline, or 8-10g of Citrulline Malate. So, at 4g, ABE provides a decent, though perhaps not maximal, dose. You'll likely feel a pump, but if you're chasing truly skin-splitting pumps, you might consider stacking this with a dedicated pump product or taking a slightly larger dose of ABE (though be mindful of other stimulants). *Reference: Pérez-Guisado, J., & Jakeman, P. M. (2010). Citrulline malate supplementation increases arm wrestling performance. Journal of Strength and Conditioning Research, 24(7), 1782-1788.* * **Creatine Monohydrate - 3.25g:** Ah, creatine, the undisputed king of performance supplements. If you're serious about strength and power, creatine should already be in your arsenal. It helps regenerate ATP (adenosine triphosphate), which is your body's primary energy currency, especially during short bursts of high-intensity activity like weightlifting. This means more reps, more sets, and ultimately, greater strength and muscle gains over time. * *Scientific Backing:* Creatine is one of the most researched and proven supplements on the market. The general consensus for an effective maintenance dose is 3-5g per day. At 3.25g per serving, ABE provides an excellent, clinically effective dose. This is a huge plus, as it means you don't necessarily need to take a separate creatine supplement if you're consistently using ABE. *Reference: Hultman, E., et al. (1996). Muscle creatine loading in men. Journal of Applied Physiology, 81(1), 232-237.* * **Beta-Alanine - 2g:** Get ready for the "tingles"! Beta-alanine is known for causing a harmless tingling sensation (paresthesia) in the skin, often in the face, neck, and hands. It does this by increasing levels of carnosine in your muscles, which acts as an intracellular buffer against lactic acid buildup. By delaying the onset of fatigue, beta-alanine allows you to push through those extra reps and sets, particularly in exercises lasting between 60 seconds and 4 minutes. * *Scientific Backing:* Research supports beta-alanine's role in improving muscular endurance. Effective dosages typically range from 3.2g to 6.4g per day, often split into smaller doses to mitigate the paresthesia. At 2g, ABE provides a good, effective dose, though some individuals aiming for maximum endurance benefits might prefer a slightly higher daily intake. The 2g dose is enough to feel the effects and contribute to performance without being overwhelmingly tingly for most. *Reference: Saunders, B., et al. (2017). Beta-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. British Journal of Sports Medicine, 51(8), 658-669.* * **Taurine - 200mg:** Taurine is an amino acid that plays several roles in the body, including regulating cell volume, acting as an antioxidant, and potentially improving cognitive function and electrolyte balance. While its direct impact on acute exercise performance in pre-workouts is less clear-cut than, say, caffeine or creatine, it's often included for its potential to reduce muscle damage and support overall cellular health. * *Scientific Backing:* Doses in studies vary widely, and 200mg is on the lower end for direct performance enhancement, but it can contribute to the overall blend's effects, especially in terms of electrolyte balance and hydration. * **Caffeine Anhydrous - 200mg:** Now we're talking about the primary stimulant! Caffeine anhydrous is a dehydrated form of caffeine, meaning it's highly concentrated. It's renowned for its ability to increase alertness, reduce the perception of effort, improve focus, and enhance energy levels. At 200mg per scoop, ABE provides a substantial but not excessive amount of caffeine. For context, a typical cup of filter coffee has around 95mg, and a standard energy drink might have 80-160mg. * *Scientific Backing:* Caffeine's ergogenic effects are well-documented across various forms of exercise. The effective dose for performance enhancement typically ranges from 3-6 mg per kg of body weight. For an average person, 200mg is a good starting point to feel strong effects without being overwhelming, assuming a decent tolerance. *Reference: Graham, T. E. (2001). Caffeine and exercise: metabolism, endurance and performance. Sports Medicine, 31(11), 785-807.* * **TheaCrine (as TeaCrine) - 100mg:** This is a fantastic addition, often seen in more advanced pre-workouts. Theacrine is an alkaloid structurally similar to caffeine but with some key differences. It's believed to provide sustained energy and focus without the jitters or crash associated with higher doses of caffeine, and with less likelihood of building tolerance over time. It can also enhance the effects of caffeine. * *Scientific Backing:* Emerging research suggests theacrine can improve mood, focus, and energy, with a longer half-life than caffeine, meaning its effects last longer. At 100mg, it's a clinically relevant dose that complements the caffeine beautifully. *Reference: Kuhman, D. J., et al. (2015). Cognitive performance and mood following ingestion of theacrine, coffeine, and a caffeine-theacrine blend with exercise. Journal of the International Society of Sports Nutrition, 12(1), 37.* * **Niacin (Vitamin B3) - 80mg (500% RI):** Niacin is a B vitamin essential for energy metabolism. It helps convert food into energy and plays a role in cellular repair. The dose here is quite high, leading to the "niacin flush" for some people – a temporary redness, warmth, or tingling sensation in the skin. While harmless, it can be surprising if you're not expecting it. * *Scientific Backing:* B vitamins are crucial for overall energy production, and while direct acute performance enhancement from niacin in this context isn't its primary role, it supports general metabolic function. * **Vitamin B12 - 100mcg (4000% RI):** Another vital B vitamin, B12 is crucial for red blood cell formation, neurological function, and DNA synthesis. It also plays a significant role in energy metabolism, helping to reduce tiredness and fatigue. * *Scientific Backing:* Like niacin, B12 supports general energy levels and overall health, which indirectly contributes to better workout performance by combating fatigue. * **Black Pepper Extract (BioPerine) - 5mg:** BioPerine is a patented extract from black pepper known for its ability to enhance the bioavailability and absorption of various nutrients and compounds. Its inclusion here means your body can potentially utilise the other ingredients more effectively. * *Scientific Backing:* BioPerine has been shown to increase the absorption of several compounds, making it a valuable addition to complex supplements. **Overall Ingredient Thoughts:** Looking at the profile, ABE is a well-rounded pre-workout. It hits the key areas: energy (caffeine, theacrine, B vitamins), pump (Citrulline Malate), endurance (Beta-Alanine), and strength/power (Creatine Monohydrate). The dosages are largely effective, especially the creatine. While some might argue for slightly higher doses of Citrulline Malate or Beta-Alanine, the current amounts are certainly enough to elicit noticeable benefits for most users. The inclusion of TheaCrine is a definite bonus for sustained energy without the crash, and BioPerine shows attention to detail in maximising ingredient efficacy.

The ABE Experience: My Workout Sessions

Right, enough with the science, what's it actually *like* to use? I took ABE consistently for about a month, ensuring I wasn't taking any other stimulants or performance-enhancing supplements to get a true feel for its effects. I typically mixed one scoop with about 250-300ml of cold water around 20-30 minutes before hitting the weights. * **The Kick-In:** The onset was reliably consistent. Within 15-20 minutes, I'd start to feel a gentle wave of alertness wash over me. No sudden, jarring jolt, which I actually prefer. The *beta-alanine tingles* were definitely present – a mild, prickly sensation across my face and arms. It wasn't overwhelming, and for me, it's almost a signal that the pre-workout is doing its job. If you're new to beta-alanine, it can be a bit odd, but you quickly get used to it. The niacin flush was also noticeable on a couple of occasions, a slight warmth and redness, but again, nothing uncomfortable or prolonged. * **Energy and Focus:** This is where ABE truly shines. The energy was clean and sustained. I didn't experience any uncomfortable jitters or a racing heart, which can sometimes happen with higher caffeine products. Instead, it was a smooth, upward trajectory of focus and drive. I found myself locked into my workouts, with a noticeable improvement in my ability to concentrate on mind-muscle connection and block out distractions. That mid-set mental fatigue that often creeps in was significantly delayed. The combination of caffeine and TheaCrine seems to be the sweet spot for delivering this kind of sustained, smooth energy without the dreaded crash afterwards. My energy levels remained elevated throughout my 60-90 minute sessions and gently tapered off afterwards, leaving me feeling productive rather than depleted. * **Pump:** The 4g of Citrulline Malate delivered a respectable pump. It wasn't the kind of vein-splitting, skin-tight pump you might get from an 8-10g dose, but my muscles felt fuller, and I definitely noticed increased vascularity during my working sets. For general training, it was perfectly adequate and contributed to that satisfying feeling of blood rushing to the working muscles. If you're a "pump chaser," you might want to stack it, but for most, it's a solid contribution. * **Endurance and Strength:** I definitely felt a boost in my workout capacity. I was able to squeeze out an extra rep or two on some of my heavier sets, and my rest periods felt more effective, allowing me to maintain intensity throughout my session. The beta-alanine certainly played its part here, allowing me to push past that initial burn during higher-rep sets. In terms of perceived strength, while it's hard to attribute direct strength gains to a single session's pre-workout, the increased energy and reduced fatigue allowed me to approach my lifts with more confidence and aggression, which often translates to better performance. * **Side Effects:** As mentioned, the beta-alanine tingles and occasional niacin flush are the main "side effects," and both are harmless and expected. Crucially, I experienced no stomach upset, which can sometimes be an issue with certain pre-workouts. And thanks to the TheaCrine, there was no noticeable crash or post-workout slump, which is a massive win for anyone needing to remain productive after their gym session. Sleep wasn't affected as long as I took it at least 5-6 hours before bedtime (a general rule for any stimulant). Overall, my workout sessions with ABE were consistently better than without. There was a clear difference in my energy, focus, and ability to push through those tougher sets. It helped me maintain intensity and enjoy my training more, which is, after all, one of the main reasons we take these things.

Taste and Mixability

This is often where pre-workouts can fall flat. You can have the most effective formula in the world, but if it tastes like fermented gym socks, you're not going to look forward to taking it. Thankfully, ABE generally excels in this department, and my chosen *Cherry Cola* flavour was a pleasant surprise. * **Taste:** The Cherry Cola was remarkably accurate. It tasted like a fizzy, slightly less sweet version of the actual drink, with a distinct cherry note followed by that classic cola tang. It wasn't overly artificial or cloyingly sweet, which is a common complaint with many pre-workouts. It was refreshing and surprisingly enjoyable to drink, even first thing in the morning. I've heard good things about many of their other flavours too, suggesting Applied Nutrition has invested in getting their flavour profiles right. * **Mixability:** This was also excellent. One scoop mixed effortlessly into 250-300ml of cold water with just a few shakes in my shaker bottle. There was no clumping, no gritty residue at the bottom, and minimal foaming. It dissolved completely, leaving a clear, vibrant red liquid that looked almost as good as it tasted. A smooth, easy drink is always appreciated when you're trying to get it down quickly before hitting the weights.

Pros and Cons of Applied Nutrition ABE

After a month of consistent use, here's my breakdown of the good and the not-so-good aspects of ABE.

Pros

* **Effective Energy and Focus:** The combination of 200mg caffeine and 100mg TheaCrine provides a clean, sustained energy boost without jitters or a crash, leading to excellent mental focus during workouts. * **Good Pump:** The 4g of Citrulline Malate delivers a noticeable and satisfying muscle pump, enhancing blood flow and nutrient delivery. * **Clinically Dosed Creatine:** With 3.25g of Creatine Monohydrate per serving, you're getting an effective daily dose of one of the most proven strength and power supplements, negating the need for a separate creatine product for many. * **Enhances Endurance:** The 2g of Beta-Alanine helps buffer lactic acid, allowing for increased muscular endurance and pushing through more reps. * **Excellent Flavour Variety and Taste:** ABE offers a wide range of genuinely enjoyable flavours that aren't overly artificial or sweet. My Cherry Cola experience was very positive. * **Great Mixability:** Dissolves quickly and completely in water, leaving no clumps or grit. * **Reputable UK Brand:** Applied Nutrition is a well-established and trusted brand in the UK supplement market, known for quality and transparency. * **Contains B Vitamins:** The inclusion of Niacin and Vitamin B12 supports overall energy metabolism and helps reduce fatigue. * **BioPerine for Absorption:** The addition of black pepper extract helps maximise the bioavailability and effectiveness of the other ingredients. * **Reasonable Price Point:** For a well-dosed, effective pre-workout, the £20-£25 price tag for 30 servings offers good value for money.

Cons

* **Beta-Alanine Tingles:** While harmless and a sign it's working, the paresthesia (tingling sensation) from beta-alanine can be off-putting for some new users or those sensitive to it. * **High Caffeine Content for Some:** 200mg of caffeine per scoop is significant. While effective for most experienced users, it might be too much for individuals sensitive to stimulants or those new to pre-workouts. Starting with half a scoop is advisable. * **Citrulline Malate Dose Could Be Higher:** While 4g is effective for a pump, some users aiming for truly maximal vasodilation might prefer a 6-8g dose. This isn't necessarily a "con" as much as a preference, and it's still a good dose. * **Artificial Sweeteners/Colours:** Like most pre-workouts, ABE contains artificial sweeteners (sucralose) and colours. This is a common industry practice but can be a drawback for those who prefer to avoid them. * **Potential for Tolerance Buildup:** Consistent daily use of caffeine can lead to tolerance, meaning you might need more over time to achieve the same effects. Cycling off pre-workouts periodically is recommended.