the science
behind wave
Creatine
Supplement FACTS
Creatine is arguably the most proven and well-researched ingredient for maximizing athletic performance. It has been shown to improve muscle strength and power, muscle mass, and anaerobic endurance.
In a review of 22 studies, scientists found the average increase in muscle strength at 1, 3, or 10 repetition maximum was 8% greater than placebo. Similarly, max repetitions at a fixed weight increased by an average of 14% vs. placebo. Improvements in 1RM were observed up to 45%.[1]
In addition to its profound muscular and exercise benefits, Creatine has been shown to improve brain function in a double-blind, placebo-controlled trial.[2]
Contrary to some popular beliefs and wide-ranging misconceptions, Creatine is overall very well-received by the body with no well-documented side effects or considerations.[3] Given it has some of the most compelling data in sports science, be wary of products that proudly claim they are creatine-free.
Beta-alanine
Supplement FACTS
Responsible for the ‘tingling’ sensation you get from pre-workouts, Beta-Alanine is another well-researched and proven supplement for athletic performance.
Beta-Alanine has been shown to significantly augment muscle carnosine concentrations, which helps delay muscle fatigue, according to the International Society of Sports Nutrition.[4] Since combatting fatigue is essential to helping athletes maximize their training results, beta-alanine is arguably the most omnipresent ingredient in pre-workout formulas.
The ISSR arrived at their conclusions based on 4-6g ingested daily. However, many of the most popular pre-workouts on the market include as little as 1.6g of Beta-Alanine in their formula.
Our formula includes the ISSR recommended 4g of Beta-Alanine, ensuring taking Wave will help you reach the supplemental floor, while trying to limit the paresthesia (tingling sensation) as much as possible.
L-Citrulline
Supplement FACTS
Citrulline is an amino acid that is found naturally in certain foods, such as watermelon, and has been well studied for its potential benefits in athletic performance, recovery and cardiovascular health.
A study showed that six grams of Citrulline can improve blood pressure, Vo2 kinetics, and exercise performance in healthy adults[5].
Another study also showed 8 grams of Citrulline Malate decreased muscle soreness[6].
While both L-Citrulline and Citrulline Malate have been tested for results, we opt to include L-Citrulline since malic acid has not been definitively shown to augment positive results. Many supplements will include Citrulline Malate as a way to inflate the perceived amount of Citrulline on a label. We have included 8g of L-Citrulline, which is industry leading, and well below 15g doses that have been safely tested.
Ashwagandha
Supplement FACTS
Ashwagandha is an ancient medicinal herb that has been used in Ayurvedic medicine for centuries. It is classified as an adaptogen, meaning it can help the body manage stress. In addition to (or in light of) these properties, Ashwagandha has also produced very compelling clinical data for boosting athletic performance and testosterone levels (in men).
In an 8-week, randomized, double blind and placebo controlled study 600mg of daily Ashwagandha intake drove significant increases in muscle strength, muscle size, and testosterone levels – while showing reduction of exercise-induced muscle damage and body fat percentage.[7]
Another double-blind, randomized, placebo-controlled study with a 600mg daily dosage showed a substantial reduction in cortisol levels and significant decreases in stress-assessment scales.[8]
Despite compelling data for both training and holistic health benefits, we are one of the only companies including it in a pre-workout formula.
Our KSM-66® Ashwagandha comes from the most reputable source on the planet, with a proprietary full-spectrum extraction process from roots only.
Acetyl-l-carnitine
Supplement FACTS
Acetyl-L-Carnitine (ALCAR) is a form of L-Carnitine that passes easily through the blood-brain-barrier. Carnitine is a compound that aids energy metabolism in the mitochondria, and ALCAR specifically is known as a nootropic with neuroprotective and antioxidative benefits.
A 2018 study showed 1.5g of Acetyl-L-Carnitine produced significant positive changes in cognitive assessments for dementia patients[13] Psychiatrists have also noted that Acetyl-L-Carnitine plays an antidepressant role by improving brain energy metabolism, regulating neurotransmitters, and neural plasticity[14]
L-theanine
Supplement FACTS
L-Theanine is an amino acid primarily found in tea leaves, particularly in green tea. When combined with caffeine, Theanine has been proven to reduce caffeine’s effect on blood pressure, without significantly affecting alertness or mood[9].
Furthermore, Theanine is well researched as a standalone supplement, and has significantly reduced acute stress responses in trials[10]. It has also been shown to improve immune function and has positive effects on sleep quality, cancer, and obesity[11][12].
Given its comprehensive health benefits, in addition to working well with caffeine to provide a calmer focus, we included 300mg of Theanine to meet the 2:1 Theanine:Caffeine ratio used in trials for cognitive performance. This amount also meets or supersedes the trial dosages for Theanine as a standalone supplement.
Caffeine
Supplement FACTS
Caffeine is one of the best-researched supplements on the planet. Its benefits are well-known which is why it is consumed daily around the world.
We included 150mg of caffeine in our formula, which is roughly equivalent to a medium cup of coffee. This provides a sustainable boost well above dosages proven out in trial, while keeping you on pace to consume less than the 400mg recommended by the FDA.
Many pre-workouts have 300mg of caffeine or more. Not only can this cause unnecessary heart rate spiking, but often comes with a ‘crash’ several hours later that feels you feeling lethargic and can contribute to an unhealthy caffeine habit. Individual tolerance to caffeine varies significantly, but combined with the L-Theanine in our formula, we hope that Wave gives you a clear and sustainable focu
References
[1] Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov;17(4):822-31. doi: 10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2. PMID: 14636102.
[2] Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003 Oct 22;270(1529):2147-50. doi: 10.1098/rspb.2003.2492. PMID: 14561278; PMCID: PMC1691485.
[3] Antonio J, Candow DG, Forbes SC, Gualano B, Jagim AR, Kreider RB, Rawson ES, Smith-Ryan AE, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021 Feb 8;18(1):13. doi: 10.1186/s12970-021-00412-w. PMID: 33557850; PMCID: PMC7871530.
[4] Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B, Kalman D, Ziegenfuss TN, Antonio J. International society of sports nutrition position stand: Beta-Alanine. J Int Soc Sports Nutr. 2015 Jul 15;12:30. doi: 10.1186/s12970-015-0090-y. PMID: 26175657; PMCID: PMC4501114.
[5] Bailey SJ, Blackwell JR, Lord T, Vanhatalo A, Winyard PG, Jones AM. l-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humans. J Appl Physiol (1985). 2015 Aug 15;119(4):385-95. doi: 10.1152/japplphysiol.00192.2014. Epub 2015 May 28. PMID: 26023227.
[6] Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res. 2010 May;24(5):1215-22. doi: 10.1519/JSC.0b013e3181cb28e0. PMID: 20386132.
[7] Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015 Nov 25;12:43. doi: 10.1186/s12970-015-0104-9. PMID: 26609282; PMCID: PMC4658772.
[8] Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.
[9] Rogers PJ, Smith JE, Heatherley SV, Pleydell-Pearce CW. Time for tea: mood, blood pressure and cognitive performance effects of caffeine and theanine administered alone and together. Psychopharmacology (Berl). 2008 Jan;195(4):569-77. doi: 10.1007/s00213-007-0938-1. Epub 2007 Sep 23. PMID: 17891480.
[10] Kimura K, Ozeki M, Juneja LR, Ohira H. L-Theanine reduces psychological and physiological stress responses. Biol Psychol. 2007 Jan;74(1):39-45. doi: 10.1016/j.biopsycho.2006.06.006. Epub 2006 Aug 22. PMID: 16930802.
[11] Chen S, Kang J, Zhu H, Wang K, Han Z, Wang L, Liu J, Wu Y, He P, Tu Y, Li B. L-Theanine and Immunity: A Review. Molecules. 2023 May 1;28(9):3846. doi: 10.3390/molecules28093846. PMID: 37175254; PMCID: PMC10179891.
[12] Türközü D, Şanlier N. L-theanine, unique amino acid of tea, and its metabolism, health effects, and safety. Crit Rev Food Sci Nutr. 2017 May 24;57(8):1681-1687. doi: 10.1080/10408398.2015.1016141. PMID: 26192072.
[13] Yang Y, Choi H, Lee CN, Kim YB, Kwak YT. A Multicenter, Randomized, Double-blind, Placebo-controlled Clinical Trial for Efficacy of Acetyl-L-carnitine in Patients with Dementia Associated with Cerebrovascular Disease. Dement Neurocogn Disord. 2018 Mar;17(1):1-10. doi: 10.12779/dnd.2018.17.1.1. Epub 2018 Mar 31. PMID: 30906386; PMCID: PMC6427993.
[14] Nie LJ, Liang J, Shan F, Wang BS, Mu YY, Zhou XH, Xia QR. L-Carnitine and Acetyl-L-Carnitine: Potential Novel Biomarkers for Major Depressive Disorder. Front Psychiatry. 2021 Sep 30;12:671151. doi: 10.3389/fpsyt.2021.671151. PMID: 34658942; PMCID: PMC8514700.
