The Science Behind One of the Best Pre-Workout Supplements: Beachbody Performance Energize
Summary: Beachbody Performance Energize is a pre-workout supplement combining beta-alanine, caffeine, and quercetin to help boost energy, enhance exercise performance, and delay fatigue. A University of Exeter study found that Energize reduced perceived exertion during exercise and improved performance by roughly 5 percent compared with a placebo.
Whether your goal is to improve your overall health, lose weight, gain muscle, get stronger, or perform better, nothing beats curated home workouts and a healthy, well-balanced diet.
That said, select supplements taken at the appropriate doses, in the appropriate forms, and at the appropriate times have been shown to provide additional benefit.
Why Beachbody Performance Supplements Are Backed by Clinical Research
Beachbody Performance supplements are formulated with clinically tested doses of some of the most widely studied ingredients in sports nutrition research.
The Three Key Ingredients in Beachbody Performance Energize
Our pre-workout supplement Beachbody Performance Energize combines three ingredients, each individually shown to help boost energy, enhance exercise performance, or delay fatigue, or all three:
- Beta-alanine (800 mg per serving): An amino acid that helps buffer lactic acid buildup in muscles, delaying fatigue during high-intensity exercise
- Caffeine (100 mg per serving): A natural stimulant that enhances alertness and focus while reducing perceived effort during exercise, roughly the same amount as an 8-ounce cup of coffee
- Quercetin (500 mg per serving): A plant flavonoid studied for supporting endurance
Beachbody recommends a double serving for people over 160 pounds.
These ingredients have been researched for decades individually, but we were not content to rely on previous studies of the individual ingredients alone. We wanted to test the effects of Energize itself, so we teamed up with sports nutrition experts at the University of Exeter, in England, to measure the effects of Energize on exercise performance and perceived effort in a study of 13 male and female cyclists.
The University of Exeter Study on Beachbody Performance Energize
Study Design: Randomized, Double-Blind, Placebo-Controlled, Crossover
The Energize study was a randomized, double-blind, placebo-controlled, crossover study, the gold standard design for clinical trials of this kind.
In plain language: participants did not know whether they were drinking Energize or a placebo, and neither did the researchers, until the study was complete. Every participant tried both drinks on separate days in randomized order, which is what makes the results reflect the true effect of the supplement rather than expectation alone.
“Placebo-controlled” means we tested the effects of Energize against a taste-, color-, and calorie-matched placebo that looked and tasted like the real thing but lacked the active ingredients. “Crossover” means we tested Energize and the placebo in the same study participants on different days. “Randomized and double-blind” means the drinks were tested in random order, with some participants receiving the placebo first and others receiving Energize first, and neither the participants nor the researchers knew which drink was administered until the study was completed.
What a Study Visit Looked Like
Study participants completed four testing visits, each separated by at least one week. To minimize interference from prior food and beverage consumption, participants fasted overnight before every visit. Here is what happened during each visit:
| Step | Activity |
|---|---|
| 1 | Consume one study beverage (Energize or placebo), then rest for 30 minutes |
| 2 | Consume a second study beverage (Energize or placebo), then complete 30 minutes of vigorous steady-state cycling |
| 3 | Consume a third study beverage (Energize or placebo), then complete a 15-minute cycling time trial |
How Researchers Measured Effort and Performance
During the 30 minutes of steady-state cycling, participants exercised at 80 percent of their VO2 max (maximum aerobic capacity). At 10-minute intervals, researchers evaluated perceived exertion using the Borg Rate of Perceived Exertion (RPE) scale, which ranges from six (little or no effort, such as resting comfortably) to 20 (maximum effort, such as sprinting up a steep hill).
Exercise performance was assessed during the cycling time trial, when participants were instructed to cycle as hard as they could for 15 minutes while researchers recorded their power output and total work done.
Study Findings: Lower Perceived Effort, Higher Performance
Key findings from the University of Exeter study:
- Roughly 5 percent improvement in exercise performance compared with placebo
- Lower perceived exertion during steady-state cycling at the same exercise intensity
- Greater power output and total work done during the 15-minute time trial
Energize Made Steady-State Cycling Feel Easier
When study participants consumed Beachbody Performance Energize 30 minutes before steady-state cycling, their RPE was significantly lower than when they consumed the placebo. In other words, even though they were exercising at the same intensity, they reported that the exercise felt easier after consuming Energize.
Energize Improved Time Trial Performance by 5 Percent
During the cycling time trial, participants’ exercise performance was roughly 5 percent greater when they consumed Energize 60 minutes before the test than when they consumed the placebo. The study participants were able to perform more work in the same amount of time when they consumed Energize.
For elite athletes, a 5 percent improvement in performance can mean the difference between winning an event and not placing at all. For the rest of us, it can mean pushing harder during a workout, which can translate into burning more calories and working more effectively toward your goals.
Practical Recommendations for Taking Energize
Collectively, these findings indicate that consuming Beachbody Performance Energize roughly 30 minutes before most workouts, or 60 minutes before all-out efforts, can help improve exercise performance, boost power output, increase total work done, and reduce perceived effort.
For more on Energize’s ingredients, see Key Ingredients Your Pre-Workout Drink Should Have.
Our Top Picks for Pre-Workout Energy Supplements
Beachbody Performance Energize uses a synergistic blend of beta-alanine, quercetin, and caffeine to help delay exercise-induced fatigue and boost energy, focus, power, and athletic performance. Pair it with a post-workout recovery supplement to cover both ends of your training session.
| Product | When to Take It | Key Ingredients | Clinically Studied Benefit |
|---|---|---|---|
| Beachbody Performance Energize | 30 to 60 minutes before a workout | Beta-alanine (800 mg), caffeine (100 mg), quercetin (500 mg) | Roughly 5 percent greater performance and lower perceived effort during exercise, per the University of Exeter study |
| Beachbody Performance Recover | After a workout | Whey, casein, and pea protein blend plus 650 mg pomegranate extract | 20 grams of protein for muscle repair, plus ellagitannins studied for reducing exercise-induced muscle soreness |
Frequently Asked Questions About Pre-Workout Supplements
Does Beachbody Performance Energize actually improve workout performance, or does it just feel that way? Both. In the University of Exeter study, participants’ measured performance during a 15-minute cycling time trial was roughly 5 percent higher after taking Energize than after taking a placebo, and their perceived effort during steady-state cycling was also significantly lower. The performance gain was measured with power output and total work data, not just self-reported feeling.
How much caffeine is in a serving of Energize? 100 milligrams, about the same as an 8-ounce cup of coffee. Beachbody recommends a double serving, 200 mg of caffeine, for people over 160 pounds.
When should I take Energize for the best results? The study tested Energize 30 minutes before steady-state exercise and 60 minutes before an all-out effort like a time trial, and both timings produced measurable benefits. Practical recommendations are to take Energize 30 to 60 minutes before a workout, with the longer lead time suited to maximum-effort sessions.
Results vary depending on starting point, goals, and effort. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. The testimonials featured may have used more than one Beachbody product or extended the program to achieve their maximum results.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Consult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment.