Ladder Pre-Workout Strawberry Lemonade Flavored Review
Ladder Pre-Workout Strawberry Lemonade Flavored is listed on SuppCo as a powder supplement sold by the brand Ladder. The page states that the product does not yet have a TrustScore, and the TrustScore section shows Unrated because the system has insufficient data. A link on the page lets visitors request a priority score, but no score is currently assigned. The product page describes a serving size of 22.5 grams with 30 servings per container. The page lists the format as powder. The key active ingredients named on the page are Beta Alanine, L-Citrulline, L-Theanine, and Potassium. The page also states that the product is backed by a clean inactive ingredient profile with no excipients. Product-specific testing is not currently verified by SuppCo, according to the page. The TESTED by SuppCo seal is described on the page as indicating that active ingredient label claims have been verified in independent testing, but this product is not shown with that verification in the scraped text. The nutrients section lists Beta Alanine at 1 gram, Caffeine at 200 milligrams, Creatine Monohydrate at 5 grams, L-Citrulline at 6 grams, L-Theanine at 200 milligrams, and Phosphatidylserine at 100 milligrams, with a link to see all 10 entries. The page does not show a price for this product, and both the price per serving and the From price are shown as a dash. The comparison section ranks the product's popularity as low and its quality rank as low, with a lower TrustScore than 88% of Pre-Workout Powder products. Related products shown on the page include other pre-workout powders from LTH, Thorne, Ora, Klean Athlete, and Transparent Labs, with their TrustScores displayed as 9.75, 9.50, 9.44 and similar values. The page includes a standard disclaimer stating that the statements have not been evaluated by the Food and Drug Administration and that the products and informational content are not intended to diagnose, treat, cure, or prevent any disease. The description on this page is limited to these listed facts, and the scraped text provides no further claims about taste, effectiveness, or user experience.
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Study, Trial or Testing Result Summary
Members Only54 human studies · 22 improved
The label lists only a generic amino acid line, and the studies cover several different amino acids, so they show the type of ingredient rather than this exact formula. The results for energy are mixed. In 100 weightlifters over six months, branched-chain amino acids reduced fatigue and muscle soreness compared with placebo [1]. In 24 people on dialysis, branched-chain amino acids with HMB for 12 weeks improved energy and fatigue scores [2]. A review of 18 studies in 331 trained young men found beta-alanine, at about 6 grams a day for at least 4 weeks, modestly improved high-intensity exercise [3]. Other studies found no benefit. Across 31 trials, L-theanine sharpened attention and reaction time but did not reduce fatigue [4]. In 150 people with liver disease, branched-chain amino acids did no better than whey protein for fatigue over a year [5]. A review of 15 studies in endurance athletes found no consistent gain in performance, fatigue or recovery from branched-chain amino acids or leucine [6]. Overall, some trials point to less fatigue, but about as many show no effect. Animal and cell studies are never counted.
See all 54 studies →Hide the studies
- Across 31 placebo-controlled trials with 1168 people, a single 200 mg dose of L-theanine improved attention and reaction time, but had no significant effect on fatigue.Cognitive and affective effects of L-Theanine: a systematic review and meta-analysis of 31 randomized trials.
- In 18 placebo-controlled studies of 331 trained young men, beta-alanine (strongest at 5.6-6.4 g per day and after 4 weeks) modestly improved maximal-intensity exercise performance compared with placebo.Effect of Beta-Alanine Supplementation on Maximal Intensity Exercise in Trained Young Male Individuals: A Systematic Rev…
- In pooled trials of up to 279 people, branched-chain amino acids lowered cortisol 2 or more hours after exercise and lowered blood lactate after aerobic exercise, suggesting less fatigue after exercise.Peripheral fatigue and hormone responses to branched-chain amino acids ingestion and exercise in recovery: a systematic …
- In 8 trials with 220 people with liver cirrhosis, exercise reduced fatigue and improved walking distance, with a greater walking gain when combined with amino acid supplements, though the amino acids were not tested on their own.Effectiveness of Exercise Interventions on Body Composition, Exercise Capacity, Fatigue, and Quality of Life in Patients…
- Across 19 studies, beta-alanine had small effects on performance in the transition between aerobic and anaerobic exercise, and none of the main results were statistically significant.Effects of Beta-Alanine Supplementation on Physical Performance in Aerobic-Anaerobic Transition Zones: A Systematic Revi…
- In 46 studies of 928 elite athletes, amino acids showed promise for preventing fatigue and beta-alanine helped in some sports, but overall effects varied widely.Efficacy of dietary supplements on sports performance outcomes: a systematic review of evidence in elite athletes.
- In a review of small trials with 85 people with McArdle disease, branched chain amino acids gave no benefit to exercise performance and in one study worsened function.Pharmacological and nutritional treatment for McArdle disease (Glycogen Storage Disease type V).
- In 23 trials averaging about 5 weeks at about 4.8 g per day, beta-alanine seemed to improve perceived exertion and muscle fatigue markers, but showed no significant change in total work, performance time or time to exhaustion.Effects of beta-alanine supplementation on performance and muscle fatigue in athletes and non-athletes of different spor…
- A review of 19 studies found that 2-10 g per day of branched chain amino acids, taken before and after high-intensity resistance exercise, improved perceived fatigue and muscle damage, strength and jump performance, mainly in young men.Intake of branched chain amino acids favors post-exercise muscle recovery and may improve muscle function: optimal dosag…
- A review of supplements in football players reported that arginine may improve oxygen use and lower lactate and branched-chain amino acids may improve reaction time, but more research is needed.The efficacy of dietary supplements on health status and performance of football players: a systematic review.
- A review of 45 trials in breast cancer patients found mixed results for amino acid supplements such as acetyl-L-carnitine and L-arginine on outcomes including quality of life.Impact of Dietary Supplements on Clinical Outcomes and Quality of Life in Patients with Breast Cancer: A Systematic Revi…
- A review of 15 studies in endurance athletes found no consistent improvement in performance, fatigue or recovery from branched-chain amino acids or leucine, despite changes in blood chemistry.Branched-chain amino acid supplementation and endurance performance: reporting guidelines and systematic review of bioch…
- In 150 people with cirrhosis, 30 g daily of branched-chain amino acids for 12 months did not reduce fatigue more than whey protein, as fatigue improved in both groups.Branched-chain amino acid supplementation does not improve measures of sarcopenia in cirrhosis: results of a randomised …
- In 100 recreational weightlifters over six months, branched-chain amino acid capsules reduced muscle soreness and fatigue compared with placebo, with larger strength gains in men and bigger soreness and fatigue reductions in women.Sex-Based Effects of Branched-Chain Amino Acids on Strength Training Performance and Body Composition.
- In 59 adults with chronic work stress and exhaustion, 12 weeks of a specific amino acid and micronutrient blend reduced perceived stress more than placebo.Impact of a Specific Amino Acid Composition with Micronutrients on Well-Being in Subjects with Chronic Psychological Str…
- In 50 prefrail older adults, taking 1.5 grams of L-carnitine daily for 10 weeks improved frailty index scores and hand grip strength compared with a placebo, which showed no change.Efficacy of L-carnitine supplementation on frailty status and its biomarkers, nutritional status, and physical and cogni…
- In 42 office workers with fatigue, four weeks of five amino acids did not change the main fatigue score compared with placebo, but improved motivation and cognitive recovery after mental work.Effects of Five Amino Acids (Serine, Alanine, Glutamate, Aspartate, and Tyrosine) on Mental Health in Healthy Office Wor…
- In 39 men, two weeks of a daily mixture of arginine, valine and serine reduced self-reported fatigue during a 120-minute cycling session compared with placebo.Combined Effect of Arginine, Valine, and Serine on Exercise-Induced Fatigue in Healthy Volunteers: A Randomized, Double-…
- In 38 healthy older adults, 12 weeks of twice-daily essential amino acid supplement did not change fatigue measures compared with placebo, although it improved muscle mass and strength.Effects of 12 Weeks of Essential Amino Acids (EAA)-Based Multi-Ingredient Nutritional Supplementation on Muscle Mass, Mu…
- In 30 elite male cyclists over a ten-week training camp, taking a multi-ingredient performance supplement before or after training improved all measured exercise performance markers and reduced muscle damage markers more than carbohydrate plus protein alone, with larger effects when taken after training.Impact of Optimal Timing of Intake of Multi-Ingredient Performance Supplements on Sports Performance, Muscular Damage, a…
- In 30 trained male cyclists, 7 days of a supplement containing 8 grams of branched-chain amino acids, 6 grams of L-citrulline and 300 milligrams of alpha-GPC raised peak power in a 20 kilometre time trial and extended time to fatigue by about 36% compared with placebo.Effects of branched chain amino acids, l-citrulline, and alpha-glycerylphosphorylcholine supplementation on exercise per…
- In 30 well-trained basketball players, a single pre-workout blend containing amino acids improved jumping, agility and short anaerobic sprint scores compared with a placebo, but did not improve sprinting or aerobic performance.The Effect of Acute Pre-Workout Supplement Ingestion on Basketball-Specific Performance of Well-Trained Athletes.
- In 27 adults aged 60 to 82, 3.2 grams per day of beta-alanine for 12 weeks did not improve muscular endurance or other performance measures beyond resistance training alone compared with placebo.Beta-Alanine Does Not Enhance the Effects of Resistance Training in Older Adults.
- In a 4-week randomized trial of 27 people doing high-intensity functional training, beta-alanine did not change fatigue compared with a sucrose control, although it improved vertical jump and jumping power.Effects of β-Alanine Supplementation on Subjects Performing High-Intensity Functional Training.
- In 27 adolescent middle- and long-distance runners, 4 weeks of beta-alanine increased time to exhaustion by 6.5% compared with 1.4% with placebo, though maximal oxygen uptake did not clearly change.Beta-alanine supplementation improves time to exhaustion, but not aerobic capacity, in competitive middle- and long-dist…
- In 24 people on hemodialysis, 10 g daily of branched-chain amino acids with HMB for 12 weeks improved energy and fatigue scores on a quality of life questionnaire compared with placebo.The Combined Use of Hydroxymethylbutyrate and Branched-Chain Amino Acids to Counteract Uremic Sarcopenia.
- In 22 adults, a single pre-exercise dose of 6 grams of l-citrulline or about 710 mL of watermelon juice did not improve exercise performance compared with a placebo drink.The effect of l-citrulline and watermelon juice supplementation on anaerobic and aerobic exercise performance.
- In 18 recreationally active men, a single dose of branched-chain amino acids before and during exercise shortened cycling time-trial completion time compared with a placebo drink, with lower perceived exertion.Branched-chain amino acid supplementation improves cycling performance in untrained cyclists.
- In 16 male cyclists, a keto analogue and amino acid supplement lowered ammonia during high-intensity exercise but did not change exhaustion time or cognitive-motor performance compared with placebo.Keto analogue and amino acid supplementation and its effects on ammonemia and performance under thermoneutral conditions…
- In 16 healthy adults, a single 40 gram dose of alpha-lactalbumin taken 90 minutes before testing reduced performance during fatiguing muscle contractions compared with control drinks, while brief maximal strength was unchanged.Effects of α-lactalbumin on strength, fatigue and psychological parameters: a randomised double-blind cross-over study.
- In 14 men, an alginate-encapsulated carbohydrate-protein drink taken during recovery gave the same time to exhaustion on a later ride as a carbohydrate-only drink.The Effect of Alginate Encapsulated Plant-Based Carbohydrate and Protein Supplementation on Recovery and Subsequent Perf…
- In 13 resistance-trained men, drinks containing carbohydrate with or without branched chain amino acids during upper body weight training did not improve workout performance compared with a placebo drink.Effects of carbohydrate and branched-chain amino acid beverage ingestion during acute upper body resistance exercise on …
- In 12 well-trained taekwondo athletes, taking branched-chain amino acids with arginine and citrulline after three simulated matches kept reaction times stable, while placebo led to slower reactions, suggesting less mental fatigue.Branched-chain amino acids, arginine, citrulline alleviate central fatigue after 3 simulated matches in taekwondo athlet…
- In 12 trained endurance athletes, sports drinks containing dextrose, beetroot extract, arginine and citrulline did not improve time to exhaustion, power output or fuel use compared with placebo water.Effect of different sports drink compositions on endurance performance and substrate oxidation: a randomized, double-bli…
- In 11 healthy men, a single taurine dose of 50 mg per kg body weight taken 2 hours before exercise lengthened time to exhaustion cycling in the heat by about 10% compared with placebo.Acute taurine supplementation enhances thermoregulation and endurance cycling performance in the heat.
- In 11 active young men, branched-chain amino acids taken for three days before exercise improved exercise efficiency and reduced fatigue felt right after exercise compared with placebo.Branched-Chain Amino Acid Supplementation Enhances Substrate Metabolism, Exercise Efficiency and Reduces Post-Exercise F…
- In 10 healthy students, L-citrulline did not speed the clearance of lactate from the blood after exercise or improve endurance during exercise compared with placebo.The Effects of L-Citrulline on Blood-Lactate Removal Kinetics Following Maximal-Effort Exercise.
- In 10 trained male cyclists, an alginate-encapsulated carbohydrate drink with amino acids lasted about 9 minutes longer than a carbohydrate-only hydrogel, but this difference was not statistically significant.The Effect of Ingesting Alginate-Encapsulated Carbohydrates and Branched-Chain Amino Acids During Exercise on Performanc…
- In 9 male tennis players, taking branched-chain amino acids, arginine and citrulline one hour before a simulated match kept perceptual-motor accuracy higher after the match than placebo.Prevention of perceptual-motor decline by branched-chain amino acids, arginine, citrulline after tennis match.
- In 9 women, a single dose of taurine (50 mg per kg body weight) improved performance on an exhaustive ramp test but reduced power in later repeated sprints compared with a placebo.The effects of taurine on repeat sprint cycling after low or high cadence exhaustive exercise in females.
- In 9 trained cyclists, 6 g daily of L-citrulline for one week gave a 5.2% faster 40 km time trial that was not statistically significant, and did not prevent fatigue in a repeated sprint task.One Week of L-Citrulline Supplementation Improves Performance in Trained Cyclists.
- In 8 men, an energy supplement containing amino acids, creatine, taurine, caffeine and glucuronolactone taken before resistance exercise modestly improved endurance during the workout and reduced fatigue rate, but did not change testosterone or growth hormone responses compared with placebo.Effects of an amino acid/creatine energy supplement on the acute hormonal response to resistance exercise.
- In 8 healthy men exercising in heat, a single dose of tyrosine (150 mg per kg body weight) taken 1 hour before cycling allowed longer cycling to exhaustion than a placebo drink (about 80 minutes vs 69 minutes).Oral tyrosine supplementation improves exercise capacity in the heat.
- In 8 endurance-trained cyclists, adding protein to carbohydrate in the two hours after exhaustive cycling improved cycling endurance the next day (about 64 minutes versus about 50 minutes with carbohydrate alone).Intake of Protein Plus Carbohydrate during the First Two Hours after Exhaustive Cycling Improves Performance the followi…
- In 8 recreationally trained men exercising in heat, taking tyrosine before exercise at low, medium or high doses did not change time-trial performance compared with placebo, although blood tyrosine ratios rose.No Influence of Low-, Medium-, or High-Dose Tyrosine on Exercise in a Warm Environment.
- In 7 endurance-trained men exercising in the heat, a single dose of tyrosine did not improve time-trial performance compared with a whey placebo.Failure of oral tyrosine supplementation to improve exercise performance in the heat.
- In a placebo-controlled crossover trial, 250 mg of L-theanine alone increased headache and reduced accuracy on a mental arithmetic task, while taken with caffeine it improved alertness, reaction speed and some accuracy measures.The effects of L-theanine, caffeine and their combination on cognition and mood.
- In heart failure patients over three months, 10 grams per day of branched-chain amino acids added to a resistance exercise program did not improve physical capacity beyond the exercise program alone, which was credited for the gains.Changes in body composition in heart failure patients after a resistance exercise program and branched chain amino acid …
- In healthy adults who drank alcohol, taking an amino acid mixture before drinking cleared alcohol and acetaldehyde faster than a placebo and reduced fatigue and mental fogginess 13 hours later.Effects of an amino acid mixture on alcohol metabolism and alcohol-related symptoms in healthy adults.
- In a placebo-controlled trial of 44 young adults, a single dose of 97 mg L-theanine with 40 mg caffeine improved task-switching accuracy and self-reported alertness and reduced self-reported tiredness over about 70 minutes.The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness.
- In 30 athletes, six weeks of branched-chain amino acid supplements did not change blood lactate or ammonia, the fatigue markers measured, compared with training alone.The effects of branch-chain amino acids on fatigue in the athletes.
- In 20 people with high fatigue and poor sleep, two weeks of daily histidine reduced feelings of fatigue and improved working memory reaction time compared with placebo.The effect of histidine on mental fatigue and cognitive performance in subjects with high fatigue and sleep disruption s…
- In 20 recreational athletes, an amino acid electrolyte drink did not change 5 kilometre running time compared with a carbohydrate sports drink or water, though it better maintained blood potassium.The effects of a sugar-free amino acid-containing electrolyte beverage on 5-kilometer performance, blood electrolytes, a…
- In a pilot crossover study of 5 women with chronic fatigue syndrome, lowering tryptophan did not change fatigue, mood, or concentration compared with placebo.Tryptophan depletion in chronic fatigue syndrome, a pilot cross-over study.
Review Totals and Summary
Members OnlyWhat buyers say
Customer and reviewer feedback centers on taste, the gentle stimulant profile, and price. Many people praise the flavor. Reviewers call it light, crisp and refreshing, with a berry-candy sweetness and a lemon tartness. One said it was like a childhood candy. Others find it hard to drink. A few Amazon buyers said it was hard to chug and left a lingering aftertaste. A third group is bothered by the sugar content, about 4 g of cane sugar per serving. One reviewer who watches sugar said that alone put them off. The reviews I found do not agree on the taste. A few mention slight bitterness in some sips. The energy is described as clean and steady. One Amazon buyer reported a great workout with motivation and no jitters. Another, who normally gets tingly, jittery arms from pre-workouts, said Ladder was tolerable and effective. People who are cutting back on caffeine like the low 100 mg dose, because theanine seems to keep the feel smooth and free of a crash. The flip side is that anyone used to 200–350 mg of caffeine may find it underpowered. BarBend flagged this as a drawback. Reviewers who liked it said they felt stronger and had more capacity in their workouts, which they credited to the 5 g of creatine. Beta-alanine tingling shows up as an expected side effect. People sensitive to it notice it, though some say it is milder than in other products. A few reviewers on Amazon argued the beta-alanine dose is lower than competitors', at 1.6 g in their view. Other sources list 3 g, so this claim is unclear. Price and logistics are the other recurring complaints. Reviewers call it pricey. One Amazon review praised the product but complained about terrible shipping. Mixing is generally not an issue. A few endorsements highlight the NSF certification and ingredient transparency. Overall, people like the clean formula and focus. The most common complaints are the taste for some people, the sugar, the modest caffeine, and the cost. Note: this summary draws mostly on written reviews and a limited sample of Amazon comments, so it may not represent every customer.
Biohacker Summary
Members Only10 of 10 recommend it
Our biohacker panel has not discussed this product’s ingredients yet.
RAL Summary
Members OnlyTier 4 for Energy
Of 54 human studies on amino acids and energy, 22 found an improvement and 21 found no effect, so the evidence is mixed. No counted reviews confirm a benefit, which keeps it at the emerging tier.
- Emerging: not enough evidence to rank higher yet.
Where the evidence disagrees: 21 of the 54 human studies found no effect.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Muscular system, Nervous system
Combine with: For performance, this pre-workout pairs well with beta-alanine and citrulline malate to support endurance and muscle pump, plus electrolytes (sodium, potassium, magnesium) for hydration. If your real goal is blood pressure support, discuss with your doctor first, then consider evidence-backed options such as magnesium (glycinate or citrate), potassium-rich foods, CoQ10, omega-3 fish oil (EPA/DHA), beetroot or nitrate extracts, garlic extract, and hawthorn. Limit total caffeine intake and monitor your blood pressure if you use stimulant pre-workouts. People on meds should check with a healthcare provider before adding supplements.
Possible side effects: The studies reported no major side effects. Feedback mentions the expected beta-alanine tingling and, for some people, a lingering aftertaste.
Supplement Facts
Total Carbohydrates 6 g · Potassium 35 mg · L-Citrulline 6 g
| Calories | 60 | |
| Total Carbohydrates | 6 g | |
| Sodium | 75 mg | |
| Potassium | 35 mg | |
| L-Citrulline | 6 g | † |
| Creatine Monohydrate | 5 g | † |
| Beta Alanine | 1.6 g | † |
| Phosphatidylserine | 100 mg | † |
| L-Theanine | 200 mg | † |
| Caffeine | 200 mg | † |
Other ingredients: Cane Sugar, Citric Acid, Natural Flavors, Silica, Xanthan Gum, Stevia leaf extract, Beet, Powder.
Directions: Directions: Take 30-45 minutes before exercise, or when you need a boost of clean energy. Mix 1 scoop into 8-10 oz of water. Start with a 1/2 scoop to assess your tolerance. Do not exceed 1 scoop at a time. Do not take more than twice a day, take at least 4 hours apart.
Barcode (UPC) 850002436426 · Label source: NIH label database · Report a label change
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Graded November 11, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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