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Strength vs Endurance vs Decaf: MOVE Pre-Workout Comparison

By Tom Coughlin

Published: Wednesday, August 5th, 2026

Quick answer

MOVE Strength, MOVE Endurance and MOVE Decaf are designed for different training demands.

MOVE Strength is the most appropriate choice for resistance training, power work and short, high-intensity sessions. It provides 228 mg caffeine alongside L-tyrosine and L-arginine to support focus, force production and repeated muscular efforts.

MOVE Endurance is designed for running, cycling, conditioning and longer sessions. It combines 150 mg caffeine with taurine, blackcurrant extract and electrolytes to support sustained performance, hydration and fatigue resistance.

MOVE Decaf provides caffeine-free support for focus, motivation, blood flow and oxygen delivery. It is particularly useful for evening training, caffeine-sensitive athletes and days when protecting sleep is the priority.

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What is the main difference between the three MOVE formulas?

The main difference is the job each formula is designed to perform.

A lot of pre-workout products are formulated around a simple idea: add as much stimulation as possible and create a strong physical sensation.

MOVE takes a different approach.

The formula should match the demands of the session. A heavy strength workout requires a different balance of ingredients from a two-hour run, while an evening session requires a different approach again if caffeine is likely to disrupt sleep.

The three formulas therefore share some core principles, but each has a distinct performance focus.

MOVE Strength prioritises strength, power, training intensity and cognitive drive.

MOVE Endurance prioritises sustained output, fatigue resistance, hydration and endurance-specific support.

MOVE Decaf prioritises cognitive readiness, calm alertness, motivation and oxygen delivery without caffeine.

This means the same athlete can use different MOVE products across the same training week. The choice should follow the work being performed rather than the athlete placing themselves permanently into one category.

MOVE Strength at a glance

MOVE Strength is designed for resistance training, power-based exercise and high-intensity sessions.

Each serving provides:

- 228 mg caffeine

- 2 g L-tyrosine

- 2 g L-arginine

- 500 mg vitamin C

- 5 micrograms vitamin D3

- 1.5 micrograms vitamin B12

The formula is particularly suited to heavy lifting, sprinting, explosive training, gym-based conditioning and sessions where focus and training intent matter.

STRENGTH Formula

MOVE Endurance at a glance

MOVE Endurance is designed for running, cycling, hybrid exercise and sessions where performance must be sustained for longer.

Each serving provides:

- 150 mg caffeine

- 1.5 g taurine

- 900 mg blackcurrant extract

- 2 g L-arginine

- 500 mg vitamin C

- 495 mg sodium

- 726 mg chloride

- 118 mg potassium

- 5 micrograms vitamin D3

- 1.5 micrograms vitamin B12

It can be used before exercise or consumed during prolonged sessions, giving athletes flexibility around hydration and caffeine timing.

ENDURANCE Formula

MOVE Decaf at a glance

MOVE Decaf is a caffeine-free pre-workout designed around focus, cognitive readiness and nitric-oxide support.

Each serving provides:

- 1.5 g L-tyrosine

- 400 mg L-theanine

- 500 mg CDP choline

- 400 mg Panax ginseng extract

- 495 mg Mucuna pruriens extract, providing 105 mg levodopa

- 2 g L-arginine

- 650 mg vitamin C

- 5 micrograms vitamin D3

- 1.5 micrograms vitamin B12

It is especially useful before afternoon or evening training, for caffeine-sensitive users or during periods when total stimulant intake needs to be reduced.

DECAF Formula

How do the caffeine doses compare?

The clearest difference between the formulas is caffeine.

MOVE Strength contains 228 mg.

MOVE Endurance contains 150 mg.

MOVE Decaf contains no caffeine.

Caffeine improves several aspects of exercise performance by blocking adenosine receptors in the central nervous system. This increases alertness, reduces perceived effort and supports muscular endurance, movement velocity, strength, power and endurance performance.[1, 2, 3, 4]

The different doses reflect the intended use of each product.

The 228 mg in MOVE Strength is designed for shorter, high-output training where the caffeine is largely being used to support one defined session.

The 150 mg in MOVE Endurance provides a meaningful endurance dose while leaving room for additional caffeine later. This matters because runners, cyclists and triathletes often consume caffeine from gels, drinks or food during longer sessions and events.

MOVE Decaf removes caffeine entirely, but it doesn’t remove the performance purpose of the formula. Instead, it targets attention, motivation, controlled mental energy and blood flow through non-stimulant pathways.

More caffeine isn’t automatically better. The right dose is the one that improves the session without creating unnecessary anxiety, gastrointestinal discomfort or sleep disruption.

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A birds eye view of a open MOVE Pre-workout tub.

Ingredient focus

Which formula provides the strongest cognitive support?

All three formulas support mental readiness, but they do it differently.

MOVE Strength combines caffeine with 2 g L-tyrosine.

Caffeine increases alertness and reduces perceived effort, while tyrosine supports the production of dopamine and noradrenaline. These neurotransmitters are involved in attention, motivation and the response to stress.

Scientific reviews show that tyrosine supports cognitive performance during fatigue, sleep restriction and demanding conditions.[5,6]

This makes MOVE Strength particularly useful when an athlete needs to feel highly engaged before heavy or explosive work.

MOVE Endurance uses caffeine to support focus across longer-duration exercise. The 150 mg dose helps maintain alertness without unnecessarily front-loading a large amount of caffeine before a multi-hour session.

MOVE Decaf has the broadest dedicated nootropic formula.

L-tyrosine supports dopamine and noradrenaline production. CDP choline supports acetylcholine availability and neuronal membrane function, with human research demonstrating improvements in vigilance, attention and working memory.[7]

L-theanine supports calm alertness and attentional control.[8] Panax ginseng supports working memory, calmness and adaptogenic readiness.[9]

Mucuna pruriens provides L-DOPA, the direct precursor to dopamine. This targets a pathway directly involved in motivation, reward processing and drive.

MOVE Decaf therefore sits at the forefront of caffeine-free performance formulation. It is designed to help athletes feel mentally engaged without relying on central nervous system stimulation from caffeine.

COGNITIVE Stack

How do the formulas support blood flow and oxygen delivery?

All three MOVE pre-workouts contain 2 g L-arginine.

L-arginine is used to produce nitric oxide, a signalling molecule involved in vasodilation, blood flow and oxygen delivery to working muscle.

A systematic review and meta-analysis found that arginine supplementation improves aerobic and anaerobic performance outcomes.[10]

Each formula also combines L-arginine with vitamin C.

Vitamin C supports endothelial function and protects nitric-oxide availability. Scientific research combining L-arginine and vitamin C has demonstrated improvements in arginine metabolism, vascular function and physical performance.[11,12]

The shared arginine and vitamin C system gives the whole range a consistent blood-flow foundation.

In MOVE Strength, this supports oxygen delivery during repeated muscular efforts and between-set recovery.

In MOVE Endurance, it supports sustained oxygen delivery and fatigue resistance over longer exercise.

In MOVE Decaf, it provides physical performance support alongside the caffeine-free focus ingredients.

The mechanism stays consistent, but the wider formulation changes around the demands of the session.

What makes MOVE Endurance more suitable for longer sessions?

MOVE Endurance contains several ingredients that aren’t present in Strength or Decaf.

The first is taurine.

Taurine is involved in calcium handling, muscle contraction, osmoregulation and antioxidant defence. Meta-analyses and systematic reviews show that taurine improves endurance capacity, time to exhaustion and exercise tolerance.[13,14]

The second is blackcurrant extract.

MOVE Endurance provides 900 mg, matching the dose used in acute performance research. Blackcurrant anthocyanins support vascular function, nitric-oxide signalling, oxygen delivery and fat oxidation.

Research using 900 mg improved 5 km running performance, while additional studies have demonstrated improvements in cycling performance and fat oxidation.[15, 16, 17]

The third major difference is the electrolyte profile.

MOVE Endurance provides 495 mg sodium, 726 mg chloride and 118 mg potassium.

Sodium and chloride are the main electrolytes lost through sweat. Replacing them supports fluid retention and hydration during prolonged exercise, particularly in warm conditions or when sweat losses are high.[18]

These additions make MOVE Endurance more than a lower-caffeine formula. It is designed around the actual physiological demands of prolonged exercise.

Why doesn’t MOVE Strength contain electrolytes or blackcurrant extract?

MOVE Strength is intended for a different type of session.

A typical resistance-training or power session is shorter than a long run or ride and is often performed indoors with easy access to fluid. The athlete’s main priorities are alertness, force production, repeated intense efforts and mental drive.

Adding a full endurance electrolyte system would make the formula less focused.

The same applies to blackcurrant extract and taurine. Both are highly relevant to prolonged performance and fatigue resistance, which is why they sit in MOVE Endurance.

MOVE Strength instead uses the higher caffeine dose and additional L-tyrosine to create a more direct strength and intensity-focused profile.

This is one of the main benefits of having separate formulas. Every ingredient doesn’t need to be placed into every product.

Why is MOVE Decaf more than simply a stimulant-free version?

Removing caffeine from a standard pre-workout doesn’t automatically create an effective caffeine-free product.

MOVE Decaf was designed from the ground up around alternative pathways.

It contains L-tyrosine for dopamine and noradrenaline production, CDP choline for acetylcholine and cognitive performance, L-theanine for calm alertness, Panax ginseng for working memory and adaptogenic readiness, and Mucuna pruriens for direct L-DOPA support.

This gives it a distinct purpose.

It supports the athlete who wants to feel focused and ready without experiencing the stronger arousal associated with caffeine.

That can be useful during evening training, but also during technical sessions where composure and decision-making are important.

It is equally relevant during high-volume training weeks when an athlete has already consumed caffeine earlier in the day and doesn’t need another stimulant dose.

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Which formula is best?

Which formula is best for strength training?

MOVE Strength is the most appropriate option for most daytime strength sessions.

The combination of 228 mg caffeine and 2 g L-tyrosine supports alertness, motivation, force production and the concentration required for demanding work.

Scientific reviews show that caffeine improves upper- and lower-body strength, muscular endurance and resistance-exercise movement velocity.[2, 3, 4]

MOVE Strength is particularly suited to:

- Heavy compound lifting

- Powerlifting-style training

- Bodybuilding sessions

- Olympic weightlifting

- Sprint and jump training

- Short, intense conditioning

MOVE Decaf becomes the better strength option when training later in the day or when caffeine sensitivity is a concern.

STRENGTH Formula

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DECAF Formula

Which formula is best for running and cycling?

MOVE Endurance is the clearest choice for most running and cycling sessions.

The formula supports several performance areas at once:

- Caffeine reduces perceived effort

- Taurine supports muscle function and fatigue resistance

- Blackcurrant extract supports vascular function and endurance output

- L-arginine and vitamin C support oxygen delivery

- Sodium, chloride and potassium support hydration

It can also be sipped during longer exercise rather than consumed entirely before the start.

MOVE Strength can still have a role before very short sprint sessions or explosive hill work, but Endurance is better aligned with most sustained aerobic training.

MOVE Decaf is useful before easy evening runs or late sessions where protecting sleep matters more than caffeine intake.

ENDURANCE Formula

Which formula is best for HYROX and hybrid training?

Hybrid training sits between traditional strength and endurance exercise, so the best formula depends on the session.

Choose MOVE Strength for:

- Heavy sled work

- Strength-focused gym sessions

- Short, intense circuits

- Power and speed training

Choose MOVE Endurance for:

- Race simulations

- Longer conditioning sessions

- High-volume running and station combinations

- Training in hot conditions

- Sessions where fluid and electrolyte needs are higher

Choose MOVE Decaf for:

- Evening sessions

- Technical work

- Lower-stimulant days

- Training weeks where total caffeine intake is already high

As someone who combines strength training with ultra-endurance running, this is how I use the range myself. The same training week can involve a heavy bench session, running intervals and a multi-hour long run. It wouldn’t make sense to support all three sessions in exactly the same way.

COMPLETE SETUP

Which formula is best for team-sport athletes?

Team-sport athletes can use all three formulas across different parts of the week.

MOVE Strength suits gym, speed and power sessions.

MOVE Endurance suits conditioning, longer field sessions and hot-weather training.

MOVE Decaf suits evening training, tactical sessions or days when caffeine has already been consumed before another activity.

This is also how I approach supplementation with elite athletes. The question isn’t simply whether someone is a footballer, rugby player or runner. The question is what the athlete is doing that day.

COMPLETE SETUP

Which formula is best before evening training?

MOVE Decaf is the best option before evening sessions.

Caffeine reduces total sleep time and sleep efficiency, particularly when higher doses are consumed closer to bedtime.[19,20]

The athlete might still fall asleep, but sleep quality can be affected.

That creates a poor trade-off. A slightly better evening session isn’t worth compromising recovery, cognitive performance and readiness the following day.

MOVE Decaf preserves the pre-training routine while supporting focus, motivation and oxygen delivery without caffeine.

DECAF Formula

Can you combine MOVE formulas with the boosters?

Yes.

MOVE Creatine Booster provides 5 g creatine monohydrate. Creatine improves strength, power, repeated high-intensity output and long-term training adaptation.[21, 22, 23, 24, 25]

It can be mixed with Strength, Endurance or Decaf. The priority is consistent daily intake rather than exact pre-workout timing.

MOVE Carb Booster provides 30 g highly branched cyclic dextrin. Research shows that this carbohydrate empties rapidly from the stomach and produces fewer gastrointestinal issues than some traditional carbohydrate drinks during exercise.[26,27]

It pairs especially well with MOVE Endurance before or during longer sessions.

Useful combinations include:

- MOVE Strength plus Creatine Booster before resistance training

- MOVE Endurance plus Carb Booster before or during a long run

- MOVE Endurance plus Creatine Booster for hybrid athletes

- MOVE Decaf plus Creatine Booster before evening strength training

- MOVE Decaf plus Carb Booster before late endurance exercise

The boosters allow carbohydrate and creatine to be added according to the session rather than forcing them into every pre-workout serving.

CREATINE BOOSTER

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CARB BOOSTER

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What do all three formulas have in common?

COMPLETE HYBRID SETUP

Although the formulas are different, they share several principles.

All three use fully disclosed ingredient doses.

None uses a proprietary blend.

All three combine L-arginine with vitamin C to support nitric-oxide availability, blood flow and oxygen delivery.

All three avoid beta-alanine.

Beta-alanine is an effective performance supplement when taken consistently over time to increase muscle carnosine. However, it isn’t dependent on being consumed immediately before exercise, and acute doses can cause the tingling sensation known as paraesthesia.

The formulas also use natural flavouring and stevia rather than artificial sweeteners.

Finally, all three are designed within an Informed Sport-certified, batch-tested framework, which is particularly important for competitive athletes.

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MOVE Pre-workout's nutritionist Tom Coughlin.

Tom’s Take

I don’t see Strength, Endurance and Decaf as competing products. They’re three different tools.

If I’m preparing for a heavy strength session, I want the stronger caffeine dose and additional tyrosine in MOVE Strength. I want to feel switched on and ready to attack the work.

If I’m heading out for a long run, my priorities change. I’m thinking about hydration, fatigue resistance, carbohydrate and how much caffeine I might need several hours later. MOVE Endurance fits that situation far better.

If I’m training in the evening, Decaf is normally the sensible option. I don’t want to gain a small amount from one session and then lose more through poor sleep.

That’s the same balance I use with the athletes I work with. We don’t choose products according to which label looks most aggressive. We choose them according to the session, the athlete’s caffeine intake, their recovery needs and the wider training week.

The formula should follow the work.

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Quick summary

- MOVE Strength is designed for strength, power and high-intensity sessions and provides 228 mg caffeine with 2 g L-tyrosine.

- MOVE Endurance is designed for prolonged exercise and combines 150 mg caffeine with taurine, blackcurrant extract and electrolytes.

- MOVE Decaf supports focus, motivation and oxygen delivery without caffeine.

- All three MOVE formulas provide 2 g L-arginine paired with vitamin C to support nitric oxide, blood flow and oxygen delivery.

- MOVE Strength is the best daytime choice for heavy resistance training and explosive exercise.

- MOVE Endurance is the best fit for running, cycling, conditioning and longer hybrid sessions.

- MOVE Decaf is the best option for evening training, caffeine-sensitive athletes and lower-stimulant days.

- MOVE Creatine Booster and Carb Booster can be added separately according to the athlete’s training and fuelling needs.

- The best MOVE formula is determined by the session, not simply by the sport the athlete participates in.

Complete Hybrid Setup

£63.97

The Complete Hybrid Setup gives you Strength, Endurance, and Decaf so you can match your pre-workout to how and when you train. From heavy sessions to long efforts to late-night workouts, you’re always set up to perform at your best.

Strength Flavour

Fresh Berries

Tropic Fruit Punch

Evergreen Lime

Decaf Flavour

Raspberry Sherbet

Sour Green Apple

Endurance Flavour

Wild Blueberry

Watermelon Sea Salt

Strawberry & Lime

Quantity