Pre-Workout That Actually Works — Evidence-based ingredients and dosages

Pre-Workout That Actually Works — Evidence-based ingredients and dosages

Pre-Workout That Actually Works — Evidence-based ingredients and dosages

Read time: 7–8 minutes

A good pre-workout should be transparent, correctly dosed, and simple. No fairy dusting, no prop blends. Below is a science-aware guide you can use to evaluate any label or build a minimalist stack that actually performs.

Quick reference: ingredients that pull their weight

Goal Ingredient Evidence-based dose Notes
Energy & power Caffeine 3–6 mg/kg bodyweight (or 100–200 mg to start), 30–60 min pre Improves power, sprint, vigilance. Titrate down if anxious or training late.
Blood-flow / “pump” L-Citrulline 6–8 g (or 8 g citrulline malate 2:1) 45–60 min pre More reliable than arginine for raising plasma arginine/NO.
High-intensity capacity (1–4 min efforts) Beta-Alanine 3.2–6.4 g/day, split doses Needs daily saturation (not acute). Tingling = normal.
Strength / power & recovery Creatine Monohydrate 3–5 g/day (loading optional: 20 g/day × 5–7 days) Timing is flexible; include daily rather than “pre only.”
Endurance / oxygen cost Dietary Nitrates (beetroot, potassium nitrate) 400–800 mg nitrate (≈6–12 mmol), 2–3 h pre Not everyone responds; avoid with certain BP meds.
Focus with fewer jitters L-Theanine (with caffeine) 100–200 mg alongside caffeine Smooths the “edge,” useful for skill work.
Cellular hydration Taurine 1–2 g, 30–60 min pre May aid endurance, thermoregulation; also pairs post-workout.
Power / body-comp (emerging) Betaine Anhydrous 2.5 g/day Best with daily use; modest strength support.
Heat / long sessions Sodium 300–600 mg pre (more in heavy sweaters) Reduces cramping risk; add fluids.
Hyper-hydration (pump) Glycerol (yield) 1–2 g glycerol, 30–60 min pre Requires more water; can clump in powders.

What to skip: under-dosed arginine, vague “NO blends”, and proprietary blends hiding amounts. Avoid banned or risky stimulants (DMAA/DMHA, high synephrine stacks).

Build your pre based on the session

1) Strength / power (60–90 min gym)

  • Caffeine: 2–4 mg/kg (start low)

  • L-Citrulline: 6–8 g

  • Creatine: 3–5 g (daily, timing flexible)

  • Optional: Beta-Alanine (daily saturation), L-Theanine 100–200 mg for focus

2) Hypertrophy / pump day

  • L-Citrulline: 8 g (upper end)

  • Glycerol (yield): 1–2 g + extra water

  • Taurine: 1–2 g

  • Caffeine: optional or lighter dose

3) Endurance / conditioning

  • Nitrates: 400–800 mg nitrate, 2–3 h pre

  • Caffeine: 2–3 mg/kg (earlier cutoff for evening sessions)

  • Sodium: 300–600 mg + fluids

  • Taurine: 1–2 g

4) Stim-free evening training

  • L-Citrulline: 6–8 g

  • Taurine: 1–2 g

  • Creatine: 3–5 g daily

  • Skip caffeine to protect sleep

Timing that actually matters

  • 30–60 min pre: caffeine, citrulline, taurine, glycerol.

  • 2–3 h pre: dietary nitrates.

  • Daily, anytime: creatine and beta-alanine (saturation > timing).

  • Carbs help: for sessions >60 min or high volume, add 15–30 g carbs with your pre.

How to read the label (fast audit)

  1. Transparent amounts for each ingredient (no “proprietary blend”).

  2. Right forms: L-citrulline ≫ basic arginine; monohydrate for creatine.

  3. Doses in range (table above). If a product lists “citrulline complex 1 g,” it’s under-dosed.

  4. Third-party tested and made in GMP / FDA-registered facilities.

  5. Stimulant sanity: caffeine under ~300 mg/serving; avoid gray-market stimulants.

Two-week protocol to dial it in

  • Days 1–3: Test caffeine 100–150 mg alone; note HR, anxiety, and sleep.

  • Days 4–6: Add L-citrulline 6 g.

  • Days 7–10: Add taurine 1–2 g or nitrates depending on goal.

  • Days 11–14: Layer daily creatine and beta-alanine if desired.
    Track three signals: bar speed/power, session quality, sleep latency.

Safety & common pitfalls

  • Late caffeine wrecks sleep—cut off ~8 hours before bedtime.

  • Interactions: if you use BP meds, SSRIs, or have cardiovascular issues, talk to your clinician.

  • More isn’t better: doubling doses won’t double performance.

  • Hydration: glycerol/nitrate strategies work best with proper fluids.

Minimalist recipes (mix with 250–400 ml water)

  • All-rounder: L-citrulline 6 g + caffeine 150 mg + theanine 100 mg.

  • Stim-free pump: L-citrulline 8 g + taurine 1.5 g + glycerol (yield) 1.5 g.

  • Endurance: Nitrates 600 mg (2–3 h pre) + caffeine 2 mg/kg + sodium 500 mg.

Bottom line

A pre-workout that works is transparent, correctly dosed, and boring on purpose. Pick 2–4 proven ingredients, test your response, and protect your sleep. Consistency beats kitchen-sink formulas every time.

Disclaimer: This article is for educational purposes only and is not medical advice. Consult your healthcare professional about your personal needs, especially if you have medical conditions, take medications, or are pregnant/breastfeeding.