Pre-workout is a category of supplements designed to enhance exercise performance, energy, focus, strength, and endurance. Most pre-workouts come in powdered form and are mixed with water and consumed 15–30 minutes before training.

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✅ Essential Ingredients in Pre-Workout (and Their Ideal Dosages)

These are evidence-backed ingredients commonly found in effective pre-workouts:

Ingredient Purpose Effective Dosage
Caffeine Energy, focus, fat oxidation 150–300 mg (3–6 mg/kg body weight)
Creatine Monohydrate Strength, muscle growth, endurance 3–5 g daily (timing not critical)
Beta-Alanine Muscular endurance, lactic acid buffering 3.2–6.4 g/day (causes tingling)
Citrulline Malate Nitric oxide production, blood flow 6–8 g (2:1 citrulline to malate ratio)
Betaine Anhydrous Power output, muscle protein synthesis 2.5 g
Tyrosine Focus and stress buffering 500–2,000 mg
L-Theanine Smooths caffeine effect, reduces jitters 100–200 mg (if combined with caffeine)
Electrolytes Hydration and muscle function Varies (Na, K, Mg, Cl, Ca)
BCAAs or EAAs Muscle recovery and endurance 5–10 g (optional)
Black Pepper Extract (Piperine) Increases absorption of nutrients 5–10 mg


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🕐 How Often Should You Take It?
• Pre-workout supplements should only be taken on training days, ideally 15–30 minutes before exercise.
• You should not take it more than once per day.
• If it contains caffeine, cycle off periodically (e.g., 1 week off every 4–6 weeks) to avoid building tolerance.
• Avoid late-day use (especially after 4 PM) if you’re sensitive to caffeine—it can disrupt sleep.

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⚠️ Precautions
• Monitor total daily caffeine intake, especially if you drink coffee or energy drinks (aim to stay under 400 mg/day).
• Pre-workouts with proprietary blends can hide ingredient dosages—avoid those when possible.
• People with heart conditions, anxiety, or high blood pressure should be cautious or consult a physician.

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🧪 TL;DR: Ideal DIY Preworkout Mix (per serving)
• Caffeine: 200 mg
• Citrulline Malate: 6–8 g
• Beta-Alanine: 3.2 g
• Creatine Monohydrate: 5 g (daily, anytime)
• Betaine Anhydrous: 2.5 g
• L-Tyrosine: 1 g
• L-Theanine: 100–200 mg
• Electrolytes (Na, Mg, K): As needed
• Optional: BCAAs, black pepper extract for absorption
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