Pre-Workout (Performance)
About this protocol
Where to start
Take 30-60 minutes before training.
Citrulline malate at 6-8 g for the pump and endurance effect. The Trexler 2019 meta-analysis confirms effect on power output and perceived exertion at proper doses. Commercial products often contain 1-3 g (sub-effective).
Beta-alanine at 3-5 g daily (chronic loading; effect builds over 4-6 weeks). Buffers muscle pH in high-intensity 1-4 minute efforts. Causes harmless paresthesia (tingling) at higher acute doses — split AM/PM if uncomfortable. Effect is NOT acute — must be taken consistently for weeks to load muscle carnosine.
Caffeine at 3-6 mg/kg body weight (200-400 mg for most adults). The most-evidenced ergogenic in sports nutrition. Effect on strength, power, endurance, and perceived exertion is well-established.
Taurine at 1-2 g for synergistic effect with caffeine. Modulates calcium handling in muscle and may attenuate caffeine''s blood pressure effect.
Skip the commercial pre-workout if it doesn''t list these ingredients at proper doses without proprietary blends. Save money by buying these individually.
4 nutrients
Start here
Strongest evidence — the foundation of the stack.
Citrulline Malate (or L-Citrulline)
6-8 g citrulline malate (or 4-5 g L-citrulline), 30-60 min before trainingCitrulline raises plasma arginine and nitric oxide production more effectively than arginine itself, improving blood flow and reducing perceived exertion. The Trexler 2019 meta-analysis confirms benefit on strength endurance, power output, and perceived effort at the 6-8 g citrulline malate dose. Most commercial pre-workouts contain 1-3 g — sub-effective. Pure L-citrulline at 4-5 g is equivalent.[1, 2, 3]
Beta-Alanine
3-5 g daily (chronic; effect builds over 4-6 weeks)Beta-alanine is a carnosine precursor; carnosine buffers muscle pH during high-intensity exercise. Effect is on 1-4 minute efforts (high-intensity intervals, sprint work, late-set repetitions). CRITICAL: effect is NOT acute — must load muscle carnosine over 4-6 weeks of consistent supplementation. Causes harmless paresthesia (tingling) at higher acute doses; split into smaller doses throughout the day to avoid.[4, 5, 6]
Add if needed
Add these only if the foundation isn't enough.
Caffeine
3-6 mg/kg body weight (200-400 mg for most adults), 30-60 min pre-trainingCaffeine is the single most-evidenced ergogenic aid in sports nutrition — strength, power, endurance, anaerobic capacity, and perceived exertion all improve. Effects are well-replicated across trial designs. Tolerance builds with daily use; consider cycling (use only on high-intensity days) for sustained acute effects.[7, 8, 9]
Experimental
Emerging evidence — try last, only if curious.
Taurine
1-2 g, 30-60 min pre-trainingTaurine modulates calcium handling in muscle cells and has emerging evidence for endurance performance benefits. Often paired with caffeine in pre-workout formulations — may attenuate caffeine''s blood pressure effect. The 2023 Singh paper on taurine and aging generated renewed interest.[10, 11, 12]
Warnings
Lifestyle improvements
Train consistently first
No pre-workout substitutes for training program quality and consistency. The 5-10% performance edge from supplementation matters only on top of well-designed training.
Sleep > pre-workout
A single night of poor sleep tanks performance more than any supplement boosts it. Train rested, especially for important sessions.
Hydration
Even mild dehydration tanks performance. 16-20 oz water 2 hours before training, plus electrolytes for sessions over 60 minutes or in heat.
Don''t mega-dose caffeine
400 mg is the upper end for most adults. Higher doses bring diminishing returns and side effects (anxiety, jitters, GI upset, post-workout crash). Some pre-workouts hide 400+ mg behind proprietary blends.
Cycle caffeine
Daily use builds tolerance. Use pre-workout caffeine only on high-intensity training days, not recovery days. 5-7 day caffeine resets every 8-12 weeks restore acute sensitivity.
Beta-alanine takes 4-6 weeks to load
Don''t expect acute effects. Take it consistently for 4-6 weeks to load muscle carnosine before judging.
Skip pre-workouts late in the day
Caffeine half-life is 5-6 hours. Late-afternoon training + pre-workout = disrupted sleep. Stop pre-workout caffeine 8+ hours before bed.
Don''t stack with energy drinks
Most commercial pre-workouts already contain stimulants. Stacking with energy drinks risks dangerous caffeine doses.
Protein and creatine separately
Post-workout protein and daily creatine (3-5 g) are the foundational supplements for training adaptation. Don''t skip these in favor of pre-workout flash.
Read the label, not the marketing
Look for explicit doses of citrulline (5+ g), beta-alanine (3+ g), and caffeine (200-300 mg). Avoid "proprietary blends" — they''re always under-dosed.
References
- L-Citrulline — supplement research overviewExamine.com link
- Trexler ET, et al. Acute Effects of Citrulline Supplementation on High-Intensity Strength and Power Performance: A Systematic Review and Meta-Analysis. Sports Med. 2019;49(5):707-718.PubMed link
- Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res. 2010;24(5):1215-1222.PubMed link
- Beta-alanine — supplement research overviewExamine.com link
- Hobson RM, et al. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. 2012;43(1):25-37.PubMed link
- Saunders B, et al. β-alanine supplementation to improve exercise capacity and performance: a systematic review and meta-analysis. Br J Sports Med. 2017;51(8):658-669.PubMed link
- Caffeine — supplement research overviewExamine.com link
- Goldstein ER, et al. International society of sports nutrition position stand: caffeine and performance. J Int Soc Sports Nutr. 2010;7(1):5.PubMed link
- Grgic J, et al. Effects of caffeine intake on muscular strength and power: a systematic review and meta-analysis. J Int Soc Sports Nutr. 2018;15(1):11.PubMed link
- Taurine — supplement research overviewExamine.com link
- Kurtz JA, et al. Taurine in sports and exercise. J Int Soc Sports Nutr. 2021;18(1):39.PubMed link
- Waldron M, et al. The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis. Sports Med. 2018;48(5):1247-1253.PubMed link
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Coming to App StoreDisclaimer: These statements have not been evaluated by the FDA. This protocol is educational, not a substitute for personalized medical advice. Talk to your doctor before starting any new supplement regimen — especially if you're pregnant, breastfeeding, on medications, or managing a chronic condition. Last updated 5/20/2026.