The Science

All Set was built on a simple premise:
different sports stress the body in different ways, so they deserve different fuel.

Running, cycling, swimming, and strength training each demand unique combinations of hydration, energy delivery, muscular support, and cognitive focus. Instead of forcing athletes to combine multiple products or guess at ratios, we designed four sport-specific blends using peer-reviewed sports nutrition research, exercise physiology, and biochemistry.

Each blend is designed to be mixed with 24–32 oz of water and consumed 30-45 minutes before training or competition, allowing ingredients time to absorb while ensuring athletes start fully hydrated.

The Foundation Across All Blends

Before breaking down each sport, it’s important to understand what every All Set blend shares.

All formulas contain high-performance electrolyte levels, significantly more robust than standard sports drinks.

Sodium (1,000-1,200 mg)
Supports fluid retention, blood volume, thermoregulation, and endurance — especially in heavy sweaters and long sessions.

Potassium (400-600 mg)
Critical for muscle contraction and nerve signaling; included at levels meaningfully higher than typical sports drinks.

Magnesium (150-200 mg, as magnesium malate)
Supports neuromuscular function and reduces fatigue, using a chelated form to minimize GI distress.

This electrolyte profile aligns with modern sports hydration strategies that emphasize starting exercise already hydrated, rather than trying to fix dehydration mid-workout.

Multi-Transport Carbohydrate System

All Set uses a blend of carbohydrate types.

Different carbs use different intestinal transporters. Combining them allows for higher total carbohydrate absorption, steadier energy release, and less GI distress.

Across blends, we use:

Cluster Dextrin® (highly branched cyclic dextrin) for sustained energy and rapid gastric emptying

Maltodextrin for smooth glucose delivery

Dextrose when fast availability is beneficial

Fructose to engage alternate absorption pathways

This strategy is well-established in endurance research and significantly outperforms single-carb formulas

Performance & Cognitive Support (Stimulant-Free)

All blends are caffeine-free by design, but still support focus, blood flow, and fatigue resistance through:

L-Citrulline (6–8 g)- nitric oxide production and blood flow

Betaine (2 g)- cellular hydration, power output, endurance

Taurine (1 g)- muscle function, fatigue resistance, recovery

Beet root extract (nitrates)- exercise efficiency and oxygen utilization

L-Theanine (100 mg)- calm focus, reduced pre-race anxiety

L-Tyrosine (500 mg)- cognitive performance under stress

The Science Behind Your Mix

Running

Running places extreme repetitive stress on muscles while demanding sustained energy, hydration, and mental control.

Fuel Strategy

~20 g total carbohydrates

  • Dextrose: 2.5 g
  • Fructose: 2.5 g
  • Cluster Dextrin®: 10 g
  • Maltodextrin: 5 g

This combination provides:

  • fast blood glucose availability
  • sustained energy without spikes
  • improved endurance without GI heaviness

It’s intentionally moderate, enough to enhance performance without weighing runners down.

Performance Support

  • L-Citrulline (6 g) improves blood flow and endurance capacity
  • Betaine (2 g) supports power and hydration at the cellular level
  • Taurine (1 g) reduces muscle fatigue and oxidative stress
  • Beet nitrates improve oxygen efficiency
  • Theanine + Tyrosine support pacing, focus, and composure

Why It Works for Runners

Running benefits from efficient energy, strong hydration, and reduced fatigue, not excessive stimulants or sugar. This blend supports steady output from start to finish.

Strength Training

Strength training demands short bursts of high power, muscular endurance, and recovery support.

Fuel Strategy

~10 g carbohydrates

  • Dextrose: 3 g
  • Fructose: 2 g
  • Cluster Dextrin®: 5 g

Enough to support training quality and nutrient delivery without bloating.

Strength-Specific Additions

  • Creatine Monohydrate (3 g): ATP regeneration, strength gains
  • Beta-Alanine (3 g): lactic acid buffering and high-rep performance
  • BCAAs (4 g, 2:1:1): muscle protection and recovery support

Additional Performance Support

  • Higher Citrulline (8 g) for pump, blood flow, and rep capacity
  • Betaine and taurine for strength endurance and hydration
  • Cognitive support for focus under fatigue

Why It Works for Lifting

This blend supports power, volume, and recovery without unnecessary stimulants or sugar overload.

Cycling

Cycling allows for higher fuel intake and longer sustained efforts, which means energy delivery and hydration efficiency matter most.

Fuel Strategy

~25 g total carbohydrates (highest of all blends)

  • Fructose: 5 g
  • Cluster Dextrin®: 12 g
  • Maltodextrin: 6 g

Dextrose is intentionally excluded to avoid insulin spikes during longer efforts. Cluster Dextrin® provides smooth, sustained energy with minimal gut stress, ideal for long rides.

Electrolyte Adjustments

  • Slightly lower magnesium (150 mg) to reduce GI risk during prolonged sessions
  • High sodium for sweat replacement and plasma volume maintenance

Performance Support

  • L-Citrulline (6 g) and beet nitrates for blood flow and endurance
  • Betaine and taurine for hydration and fatigue resistance
  • Cognitive support for focus during long, mentally demanding rides

Why It Works for Cyclists

Cycling demands fuel without spikes, hydration without slosh, and endurance without stomach issues. This blend is built for exactly that.

Swimming

Swimming is unique: high energy expenditure, limited fueling opportunities mid-session, and sensitivity to GI discomfort.

Fuel Strategy

~18 g total carbohydrates

  • Fructose: 4 g
  • Cluster Dextrin®: 8 g
  • Maltodextrin: 4 g

Lower total carbs reduce fullness while still topping off energy reserves.

Performance Support

  • L-Citrulline (6 g) for oxygen delivery
  • Taurine (1 g) for muscle efficiency and fatigue resistance
  • Betaine (2 g) for hydration and cellular support
  • Mental focus compounds for technique consistency

Why It Works for Swimmers

This blend prioritizes lightness, efficiency, and sustained output, supporting performance without discomfort during turns or longer sets.

Pilates

Pilates emphasizes control, stability, muscular endurance, and mind-body connection, with lower-intensity output that still benefits from hydration, light energy, and focused support.

Fuel Strategy

~6 g total carbohydrates

  • Dextrose: 2 g
  • Fructose: 2 g
  • Cluster Dextrin®: 2 g

This combination provides:

  • light energy without heaviness
  • support for hydration and absorption
  • stable fuel with minimal calories

It’s intentionally low-carb to support performance and focus without adding unnecessary sugar or a heavy calorie load.

Performance Support

  • L-Citrulline (4 g) supports blood flow and muscle endurance
  • Taurine (1 g) supports muscle function, hydration, and fatigue resistance
  • Betaine (2 g) supports cellular hydration and muscular output
  • Theanine + Tyrosine support calm focus, concentration, and mind-muscle connection
  • Beet nitrates support circulation and oxygen delivery

Why It Works for Pilates

Pilates doesn’t need a heavy pre-workout. It benefits most from hydration, muscle support, and clear focus. This blend is built to feel light while supporting control, endurance, and consistency.

Tennis

Tennis demands repeated explosive movements, sustained endurance, hydration, and sharp mental focus over long matches.

Fuel Strategy

~20 g total carbohydrates

  • Dextrose: 5 g
  • Fructose: 5 g
  • Cluster Dextrin®: 5 g
  • Maltodextrin: 5 g

This combination provides:

  • fast energy for early points and quick reactions
  • sustained fuel for long rallies and matches
  • multi-source carbohydrate delivery for better energy availability

It’s designed to support tennis’s stop-and-go demands without a heavy stomach feel.

Performance Support

  • L-Citrulline (6 g) improves blood flow, endurance, and repeated-effort performance
  • Beta-Alanine (2 g) supports fatigue buffering during repeated high-intensity efforts
  • Taurine (1 g) supports muscle function, coordination, and electrolyte balance
  • Betaine (2 g) supports hydration and power output
  • Beet nitrates improve oxygen efficiency and endurance support
  • Theanine + Tyrosine support focus, composure, and reaction-time performance

Why It Works for Tennis

Tennis requires quick bursts, long endurance, and mental sharpness under pressure. This blend supports all three: fueling explosive movement, sustaining performance deep into matches, and helping maintain focus point after point.