Move Strength vs Move Endurance: Which Formula Is Right for Your Training?

By Tom Coughlin

Published: Monday, July 27th, 2026

A MOVE Pre-Workout shaker bottle against a gym flooring.

The core difference at a glance

Move Strength is built for gym-based strength, power and high-intensity training, with a higher caffeine dose and more emphasis on drive, focus and performance under load.

Move Endurance is built for running, cycling and longer-duration training, with a lower caffeine dose plus electrolytes and taurine to support sustained output and hydration.

The caffeine difference: 228mg vs 150mg

One of the key differences between the two formulas is caffeine.

Move Strength contains 228mg caffeine per serving, while Move Endurance contains 150mg caffeine per serving.

That difference matters, because caffeine is not just an “energy” ingredient. It acts primarily through the central nervous system, particularly by blocking adenosine receptors. In practical terms, this can reduce perceived effort, increase alertness, improve focus and support physical performance across a range of exercise types.

The dose in each formula is specific to the target exercise type. Research suggests that to get the greatest benefits for maximal strength and power outcomes, a higher dose of caffeine may be required. Whereas for endurance activity, a more moderate dose can provide all the benefits you need (1). The slightly lower dose in Move Endurance also opens up the ability to use it multiple times during a prolonged event.

More is not always better with caffeine, it depends on your target outcome.

What the caffeine doses mean in practice

The main practical difference between Move Strength and Move Endurance is the level of stimulation they are designed to provide.

The 228mg caffeine dose in Move Strength makes the most sense when the goal is to feel more switched on before a demanding session, such as heavy lifting, high-intensity gym work, CrossFit-style training, or any session where motivation, focus and central drive matter.

In these sessions, the limiting factor is not always just muscular fatigue. It can also be mental readiness: the ability to commit to high force outputs, stay focused between sets and maintain intent as fatigue builds.

By contrast, the 150mg caffeine dose in Move Endurance is still meaningful, but it is more moderate. This makes sense for running, cycling, longer cardio, field conditioning or mixed-modal sessions where the aim is often not to feel aggressively stimulated, but to feel alert, steady and able to maintain output.

During endurance work, the session itself already increases sympathetic nervous system activity, so too much caffeine can sometimes feel counterproductive, especially for athletes who experience a higher heart rate response, gastrointestinal discomfort, anxiety or a sense of being over-stimulated. In that context, 150mg provides caffeine support without making the product feel like a high-stim gym-focused pre-workout.

The trade-off with the higher 228mg dose is that it can be a little less forgiving later in the day. Caffeine can improve performance, but it can also increase arousal and reduce sleep quality in some individuals, particularly when consumed in the late afternoon or evening (2).

So, if you train in the morning or early afternoon, 228mg may be appropriate. If you train after work or late into the evening, and you are sensitive to caffeine, 150mg may be easier to manage. This is also one of the reasons why we developed Move Decaf, for athletes who want pre-workout support without adding caffeine into sessions where sleep and recovery need to be protected.

HYROX Nutrition Tips From MOVE's Performance Expert

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A photograph of L-Tyrosine which is a key amino acid that supports neurotransmitter production, playing a vital role in stress resilience and mental sharpness.

The hidden differences: electrolytes, taurine and formula emphasis

The caffeine difference is pretty obvious. The hidden differences are where the formulas become more specific.

Move Endurance contains 1339mg electrolytes, 1500mg taurine, 2000mg L-arginine, 150mg caffeine, vitamin C, vitamin D3 and vitamin B12.

Move Strength contains 2000mg L-tyrosine, 228mg caffeine, 500mg vitamin C and 2000mg L-arginine, with Evergreen Lime also including ashwagandha root powder.

That changes how each product is best interpreted.

Endurance has electrolytes

Electrolytes are not just there to make a product sound more “hydrating”. Sodium and other electrolytes play important roles in fluid balance, nerve signalling and muscle function. During longer sessions, especially in warm conditions or for salty sweaters, sweat losses can become a meaningful performance issue (3).

For shorter gym sessions, electrolytes are rarely the priority. You might sweat, but the duration is usually not long enough for electrolyte loss to become a major limiter. During longer endurance sessions, however, fluid and sodium losses can accumulate. In that context, an endurance-focused formula containing electrolytes makes sense.

That does not mean Move Endurance replaces a full race fuelling plan. If you are running for several hours, you still need to think about carbohydrate (like our Carb Booster), fluid volume and sodium intake across the full session. But as a pre- and during endurance training product, the inclusion of electrolytes makes the formula way more aligned with endurance demands.

ENDURANCE Formula

Endurance has taurine and blackcurrant extract

Move Endurance also contains 1500mg taurine. Taurine is an amino acid involved in several physiological processes, including calcium handling, antioxidant function, osmoregulation and muscle contractile function.

Research has shown benefits across outcomes such as VO2max, time to exhaustion, time-trial performance, peak power and fat oxidation (4). Plus it can also support thermoregulation and help the body keep cooler for longer, a crucial part of endurance activity.

Plus, Move Endurance also contains blackcurrant extract, a potent natural antioxidant and polyphenol which can support fat oxidation and high-intensity endurance performance by limiting fatigue (5).

Strength has more tyrosine and higher caffeine

Move Strength does not include the electrolyte and taurine emphasis seen in Move Endurance. Instead, it leans more heavily into the combination of caffeine and L-tyrosine.

Again it’s targeted at gym-based performance. In strength training, the aim is usually to arrive at the session feeling switched on, focused and ready to produce high force. The session may involve long rest periods, repeated high-intensity efforts and a need for intent under load.

So the formula emphasis is different: less about hydration support across duration, more about central drive, focus and readiness.

STRENGTH Formula

Ingredient dose ratios: same ingredients, different intent

One of the most useful ways to compare the two products is not simply to ask, “Which has more ingredients?” It is to ask, “What is the formula trying to prioritise?”

Both formulas include L-arginine. L-arginine is linked to nitric oxide production, which is relevant to blood flow and vascular function, which is relevant to both strength and endurance outcomes (6).

However, this is the key point: ingredients do not work in isolation. The same ingredient can sit in a different formula and serve a slightly different practical role because the overall product context changes.

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Tom’s decision tree: 4 questions to choose the right formula

1. What is your primary training?

If most of your training is lifting, strength work, power-based training or high-intensity gym work, Move Strength is likely the better fit.

If most of your training is running, cycling, cardio, field conditioning, Hyrox-style sessions or longer-duration work, Move Endurance is likely the better fit.

If you genuinely do both, think about which sessions you care most about supporting. A heavy leg session and a two-hour run are different enough that using different products for different days can be logical.

2. What time of day do you mostly train?

If you train in the morning or early afternoon, you have more flexibility with caffeine. Move Strength may be suitable if you tolerate caffeine well and want the stronger pre-workout effect.

If you train in the late afternoon or evening, caffeine becomes a bigger consideration. Move Endurance provides a lower caffeine dose, but it is still caffeinated. If sleep is a priority and you are training late, you may need to be cautious with either formula.

The best product is not the one that makes you feel most stimulated at 6pm. It is the one that supports training without compromising the sleep that allows you to recover from it.

MOVE DECAF

3. How does caffeine affect you?

If caffeine makes you feel focused, energised and motivated without anxiety or sleep disruption, Move Strength may suit harder gym sessions.

If caffeine makes you feel jittery, raises your heart rate noticeably, affects your stomach, or disrupts sleep, Move Endurance may be the more appropriate option.

This is especially important for smaller athletes, caffeine-sensitive individuals, and anyone already consuming coffee, energy drinks or other caffeine sources during the day.

4. Do you want one product or would you stack both?

For many people, one product is enough.

Choose Move Strength if your training identity is primarily gym-based.

Choose Move Endurance if your training identity is primarily endurance-based.

But for hybrid athletes, there is a strong case for using both strategically rather than trying to make one product do everything.

For example:

Use Move Strength before heavy lifting, power sessions or high-intensity gym work.

Use Move Endurance before runs, rides, conditioning sessions, longer cardio or sessions where hydration support is more relevant.

The important point is not to stack them together in the same session. Both contain caffeine, and combining them would unnecessarily increase total caffeine intake. A better approach is to match the formula to the session.

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So, which one is right for you?

Move Strength and Move Endurance are not better or worse versions of each other. They are different tools.

Move Strength is the better fit when the session demands higher intensity, stronger central drive, sharper focus and more of a traditional gym pre-workout feel.

Move Endurance is the better fit when the session demands sustained output, smoother stimulation, hydration support and a formula better aligned with running, cycling and longer-duration training.

The simplest way to decide is this:

If the session is built around load, intent and intensity, choose Strength.
If the session is built around duration, rhythm and sustained output, choose Endurance.

And if sleep is already a limiting factor, caffeine timing should probably influence your decision as much as the type of training itself.

MOVE Endurance: The Pre-Workout That Thinks in Kilometres