BCAA stands for Branched Chain Amino Acids. These are three of the twenty amino acids that make up all the proteins in humans. Your body cannot produce these three and so your body depends on supply from the food and drink you take in. These three amino acids are special as they are directly absorbed into muscle, rather than first requiring processing by the liver.

A lot of the studies done on BCAAs date back to the 90s. They were mostly conducted on cyclists and endurance sports which we believe is not necessarily similar to dancing. The studies that were done also did not use consistent dosing, which makes the results tricky to interpret. Overall, while studies suggest that for endurance-related exercise, the performance gain is trivial, there is a consensus that BCAAs reduce muscle soreness and damage. Several markers for muscle damage (e.g. creatine kinase, lactate dehydrogenase, myoglobin, etc.) were lower at 24 and 48 hours after exercise compared to placebo, and participants noted less muscle soreness. As dancing definitely uses a large range of muscles and muscle fatigue is inevitably experienced among dancers, we have included BCAA in our pre-training drink.

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Amino acids are organic compounds that combine to form proteins. They are the building blocks of muscle tissue. LEAN MUSCLE MASS

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Creatine is made by your body, in your kidneys and liver, using some amino acids. It can also be consumed from the diet, from e.g. meats. A large, two-part review written by international creatine experts in 2021-2025 answered many questions surrounding the role of creatine.

Creatine has been shown in many different papers to improve physical performance measures like power and speed. A lot of the creatine studies have been performed on sports with short bursts of high intensity exercise, like 100m sprint or sprint swimming. Creatine was shown to enhance performance in such sports, as the energy during this exercise comes predominantly from the anaerobic pathway in which creatine plays a role. This kind of exercise, we believe, is comparable to competitive dancing.

Creatine can be used as a supplement in two ways. Some athletes may use a high loading dose for a short time followed by a maintenance dose, and others may use a lower dose for constant supplementation. Based on the long season of competitive dancing and that we intend our products to be used for building a sustainable (hassle-free!) regimen, we have chosen for a constant lower dose supplementation in our pre-training drink.

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Beta alanine is another amino acid. This one is made by your own liver or ingested by eating poultry, fish or meats. It helps produce a molecule that buffers the acid that builds up in your muscle while exercising. Along with creatine and unlike a lot of other sports supplements, a lot of studies have been done on the effects of beta alanine. Twelve individual randomised clinical trials have each shown beneficial effects of beta alanine on performance in different sports.

These trials show that beta alanine is effective at improving performance for high-intensity, short-duration exercise, lasting 60 to 240 seconds. The specific effects range from increasing power, to increasing time to exhaustion and attenuating fatigue, meaning that athletes who received supplementation could keep going for longer than athletes receiving placebo. Competitive dancing is similar to the sports tested in that it is also a high-intensity and short duration of around 1-2 minutes for each dance. Supplementation with beta alanine might therefore be extremely useful for dancers.

Doses used in trials range from 800mg to 4.8g per day, and it has been shown efficacious within this range. Beta alanine is known to cause paraesthesia, a tingling sensation that may occur for example in the lips soon after consuming the drink. This is temporary and will subside shortly after. This effect is related to the dose and so consuming the drink more slowly can make this effect less pronounced.

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HMB is need text from Anna baby 

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