Pre-Workout Supplements: What Works, What Doesn't, and How to Choose

Fitness · Sep 05, 2025 · 1 min read

Cut through the hype: build a clean, effective pre-workout stack.

Pre-Workout Supplements: What Actually Works

Ditch proprietary blends. Use research doses.

Proven Players

  • Caffeine 150–300 mg — 30–60 min pre for focus/power.
  • L-Citrulline 6–8 g — blood flow/pump.
  • Beta-alanine 3–5 g/day — buffers acid; take daily.
  • Creatine 3–5 g — timing flexible; consistency wins.

Limited Evidence

BCAAs (if protein is adequate), arginine (poor uptake), taurine/tyrosine (context-dependent).

Red Flags

  • Proprietary blends hiding doses.
  • Underdosed “label candy.”
  • Excessive stimulants or banned analogs.

DIY Stack

Caffeine tablet + bulk citrulline + beta-alanine + creatine. Transparent, cost-effective, customizable.

Timing

  • Caffeine & citrulline: 30–60 min pre.
  • Beta-alanine & creatine: any time daily (be consistent).
  • Avoid late-evening caffeine to protect sleep.