Complete Guide to Pre-Workouts
Build your own. Buy the best. And fade the scams.
Time to step back into the world of supplements. This week we’re breaking down what makes an efficaciously dosed pre-workout. Per usual, there’s a lot of snake oil in the supplement industry. Pre-workouts are no exception.
This guide serves a few purposes:
Support you making your own pre-workout formula
Vet your potential pre-workout purchases
Provide in-depth breakdowns on 9 of the top-selling pre-workouts today
What’s the problem with most pre-workouts on the market today?
The best way to answer this question is by understanding a goal of any business to ever exist: maximize the margin on each product. That’s it. It’s true across any industry but we’re talking how this applies in the context of pre-workout formulas here.
The common method most brands exploited over the last few decades: include clinically proven ingredients but do so at such a minimal dosage it’s ineffective. We'll see exactly how this is done in analyses of the top-selling formulas on the market today.
But first, let’s build a pre-workout from scratch.
What The Ideal Pre-Workout Should Look Like
The ideal way to develop your individualized pre-workout is through testing different compounds along with the synergy of those compounds with each other. Really what it comes down to the inclusion of at least one ingredient in each of the categories we’ll walk through. These are broad and some can be placed in multiple buckets. But we’re being generalists and allocating each to the benefit it’s most identifiable with.
Most get caught up in the minutiae of various pre-workout compounds & neglect the pillar of how we're able to physiologically leverage the compounds: hydration. You can have all the synergistic compounds. Perfect dosing. Impeccable timing for administering it. But if you're not taking down the sufficient amount of water & electrolytes - it all means little.
Categories of Compounds:
Energy
Pump
Nootropic/Focus
Power
Hydration
Energy
Caffeine
Function: Unless you're looking for a non-stimulant based pre-workout, caffeine will be the most common energy enhancing compound. We get two big benefits from caffeine: 1) blocks adenosine receptors in the brain resisting grogginess while enhancing dopamine & norepinephrine and 2) increases sympathetic nervous system activation breaking down fat for energy and improving our ability to contract muscle during training.
Dosage: If creating your own, good rule of thumb to personalize caffeine content → ~1.5 - 2.5mg/kg BW. Can be obtained from either caffeine anhydrous (dehydrated coffee), green tea extract or directly from coffee beans.
Tyrosine
Function: We use tyrosine to make dopamine, norepinephrine, and epinephrine - the chemicals that drive motivation, focus, & energy. Under physical stress, we burn through these neurochemicals much faster than we can make them. Tyrosine in a pre-workout gives us the building blocks to produce more of these neurotransmitters.
Dosage: 1 - 2g is the sweet spot.
Eria Jarensis
Function: Remember Jack3d? Eria Jarensis (N-Phenethyl Dimethylamine Citrate) is the less powerful sibling of the compound that made the original Jack3d what it was (DMAA). Also structurally similar to PEA (phenethylamine) and works by increasing dopamine, norepinephrine, & serotonin levels in the brain. Think of it as a mood and energy enhancer that works differently than caffeine.
Dosage: 100 - 300 mg. Similar to caffeine, we usually begin to feel effects within 30 min and peaks within an hr.
Synephrine
Function: The less powerful sibling of ephedrine (now banned for non-lab rats), synephrine specifically targets β3-adrenergic receptors located mostly in fat tissue. This promotes fat burning without the cardiovascular stimulation or jitters and enables the mobilization of stored fat. A great tool for fasted low/moderate intensity steady state cardio sessions.
Dosage: 10 - 50 mg of pure p-synephrine. Most extracts provide this from 100-200 mg of bitter orange extract. Works best when combined with naringin (grapefruit extract).
Blood Flow/Pump
L-Arginine
Function: Arginine is the direct building block for nitric oxide production in your blood vessels & muscles. The problem is our liver has enzymes that destroy most of it before it can work. When it does get through, it promotes vasodilation for better pumps & blood flow to muscle tissue.
Dosage: 3 - 6g, though it's not very effective alone due to poor absorption. More effective when stacked with citrulline.
L-Citrulline
Function: Citrulline bypasses the arginine problem - it gets converted to arginine in your kidneys providing a steady supply actually reaching your muscles. More arginine means more nitric oxide and greater vasodilatory effects. Citrulline malate may have a slight advantage over L-citrulline - however not an overwhelming benefit.
Dosage: 4 - 6g for real performance benefits. Anything under 3g is definitely insufficient to attain an elite level pump. Some additional nuance: if choosing citrulline malate (usually 2:1), the % weight of citrulline in the compound is 60-70%. If we wanted 6g of L-citrulline, we’d require 10.5g of citrulline malate.
Nitrates
Function: Provides an alternative pathway to nitric oxide that doesn't rely on arginine. Beetroot extract being the most common one. Bacteria in our mouth convert nitrates to nitrites, which then gets converted to nitric oxide throughout the body. This pathway actually works better during exercise when oxygen levels drop. Great for endurance & reducing the oxygen cost of exercise.
Dosage: 300 - 600 mg of actual nitrates (usually from 6-12g of beetroot extract).
Agmatine Sulfate
Function: Agmatine comes from arginine but works differently. It enhances nitric oxide by blocking arginase (the enzyme that destroys arginine), leaving more arginine available for NO production. It also has effects on pain perception & improves insulin sensitivity. Expect to see this more commonly used in a lot of new pre-workout compounds.
Dosage: 0.5 - 1.5g is where we want to be. Once tolerance is built up, 2 - 2.5g works well.
Nootropic
L-Theanine
Function: One of the Swiss Army knives of compounds. Counters caffeine's anxiety and jitters while preserving the energy and focus benefits. Creates a state of calm alertness - energized but not wired.
Dosage: 200 - 400 mg. Synergistic with caffeine → ideal ratio 200 mg L-theanine for every 100 mg caffeine (2:1 ratio).
Full breakdown on L-theanine below:
Alpha-GPC
Function: The most bioavailable form of choline, which our brain uses to make acetylcholine - the neurotransmitter responsible for focus, learning, & our mind-muscle connection. Unlike other choline sources, Alpha-GPC easily crosses into the brain to quickly increase acetylcholine levels.
Dosage: 300 - 600mg. Peaks in 1 - 2 hours. Much better choline source than the commonly used choline bitartrate.
Lion's Mane
Function: Contains unique compounds that stimulate nerve growth factor (NGF) & “fertilizes” the brain (brain-derived neurotrophic factor = BDNF) helping neurons to grow, connect, & communicate better. Benefits build over time rather than providing immediate effects.
Dosage: 1,000 - 1,500 mg of 10:1 extract. 500 mg may provide benefits for some however I’ve personally experienced benefits only above 1,000 mg.
Rhodiola Rosea
Function: Rhodiola prevents the breakdown of dopamine, norepinephrine, & serotonin while also regulating cortisol release. This means better mood, focus, & energy under physiological forms of stress. Unique benefit profile in that it stimulates when we’re tired, but calms when we’re wired.
Dosage: 200 - 400 mg. The extract ratio matters here → look for 3:1 rosavins to salidroside. Have found it best to be taken on empty stomach/very light meal 30 - 60 minutes before training.
Huperzine-A
Function: Blocks the enzyme that breaks down acetylcholine leading to higher levels. Rather than making more acetylcholine, it prevents what we’ve generated from being destroyed. Very potent and long-lasting with additional neuroprotective benefits.
Dosage: 50 - 200 mcg (micrograms, not milligrams). Start with 50-100 mcg due to potency. Effects last 6-12 hours. Don't combine with other cholinesterase inhibitors.
Power
Creatine Monohydrate
Function: Increases muscle phosphocreatine stores allowing for more rapid regeneration ATP (our cells' energy currency) during explosive movements. Also draws water into skeletal muscle tissue & promotes cell volumization.
Dosage: 5 - 10g daily for maintenance. Monohydrate remains king - don't fall for the "enhanced" versions. Optimize absorption with bolus of high potassium carbs pre-workout to improve uptake.
Beta-Alanine
Function: Most know this one for its notorious "I want to peel my skin off" feeling. Combines with histidine in muscles to form carnosine buffering acid buildup during intense exercise. More carnosine allows us to push through "the burn" (lactate acid build-up) longer before we feel intense fatigue. Particularly effective for sets lasting 1-4 minutes where acid buildup is the limiting factor.
**Note: I see the benefits for some, however think on net this is an overhyped supplement as I lay out in the piece below.
Dosage: 2 - 5g. The tingling (paresthesia) is both normal & harmless. Sustained-release versions reduce tingling. Takes 10-12 weeks to fully saturate muscle carnosine levels.
Betaine (Trimethylglycine → TMG)
Function: We’re going to see TMG as a component of a lot of new pre-workouts as evidence for its training utility grows. Functions as a methyl donor converting homocysteine into methionine supporting creatine & muscle protein syntheses and overall anabolic signaling. Also serves as an osmolyte helping cells get hydrated well.
Dosage: 1.25 - 2.5g daily. Benefits typically emerge after 1-2 weeks of consistent use.
Hydration
Sodium
Function: You can build out a sexy pre-workout formula from the compounds we talked about above, but most sleep on the most crucial one. The main electrolyte external to our cells required for maintaining blood volume and proper nerve/muscle function. We lose anywhere from 200 - 700 mg/hour through sweat. We don’t load enough in prior to intense sessions and we get cramping, weakness, & generally poor performance.
Dosage: 200 - 500 mg. The longer & more intense the session (& the more of a sweater you are), the higher the requirement.
Potassium
Function: The intracellular electrolyte working opposite to sodium to maintain the electrical charge needed for muscle contractions and nerve signals. During exercise, potassium leaks out of cells and excessive losses cause cramping and weakness. Works synergistically with sodium for optimal hydration.
Dosage: 100 - 300 mg. Sodium to potassium ratio in a pre-workout blend should range anywhere between 1:1 and 2:1. If you're creating your own at home, don’t overdo it on potassium. Hyperkalemia is real & not something to mess around with.
Magnesium
Function: The more intense & more often we're training, the greater the requirement for magnesium. Involved in half of the body’s enzymatic processes. Anything driving ATP creation needs magnesium and we typically burn through our stores in modern environments. Critical for energy production, protein synthesis, muscle contraction/relaxation, & preventing cramps.
Dosage: 200 - 400 mg elemental magnesium. Opt for chelated forms (glycinate, bisglycinate) that absorb better and cause fewer digestion issues than chloride.
Full breakdown on magnesium below:
Taurine
Function: Quickly becoming one of my favorite supplements given the variety of use cases we're finding it valuable for. A notable one is for its function prior to any training type. Helps regulate cell volume and protects cells from exercise stress. Enhances calcium release in muscles for stronger contractions while also protecting against oxidative damage from intense training. Acts like a cellular protector and performance enhancer rolled into one. Great for resistance training sessions but also one of my favorite compounds to take prior to HIIT & fasted low/moderate intensity steady state training.
Dosage: 1-2g the sweet spot for pre-training benefits.
Full breakdown on taurine below:
Breakdowns of Popular Pre-Workouts
NAKED Energy
The Good:
✔️ Naturally sweetened
The Bad:
❌ 1g Creatine Monohydrate
❌ 2g Beta-Alanine
❌ 1g L-Arginine
❌ No hydration complex
Verdict: Personally a user of NAKED’s pure products (i.e. glutamine, creatine) but this one is very disappointing. Steer clear.
Formulation Rating: 2/10
Total War
The Good:
✔️ 6g Citrulline Malate
✔️ 3.2g Beta-Alanine
✔️ 1g Taurine
✔️ 320 mg Caffeine
✔️ 310 mg Sodium
✔️ 1g Agmatine Sulfate
The Bad:
❌ Trace levels of potassium
Verdict: Strong balance of pump, power, & energy compounds included. Agmatine sulfate addition is highly underrated as a nootropic component to pre-workout formulation.
Formulation Rating: 8/10
HYDE
The Good:
✔️ Transparency in ingredients
✔️ 2g Beta-Alanine
The Bad:
❌ 1g Creatine Monohydrate
❌ 500 mg Citrulline
❌ 26 mg L-Theanine
❌ 26 mg Tyrosine (Maybe they just like the number 26?)
❌ 500 mg Choline Bitartrate → Dollar General version of Alpha-GPC
❌ 13 mg GABA → No reason for this to be included. "But it boosts GH!" Nope - minimal crosses the blood-brain barrier. Plus we can get more GABA from 2 grape tomatoes anyways.
❌ 16 mg Theacrine → Mostly a marketing scam. One pilot study but dosage at ~12x the amount.
Verdict: Nearly every compound under dosed. And significantly so. Do not fall into the social proof trap here. 15th best seller on Amazon across all pre-workout powders. Steer clear.
Formulation Rating: 1/10
JYM
The Good:
✔️ 500 mg Beet Root Extract
✔️ 6g Citrulline Malate
✔️ 150 mg Alpha-GPC
✔️ BCAAs → 3g Leucine + 1.5g Isoleucine + 1.5g Valine
✔️ 300 mg Caffeine
✔️ 50 mcg Huperzine A
✔️ 1.5g Betaine
✔️ 1g Taurine
The Bad:
❌ Food dyes → Red Dye 40 & Blue Dye 1
❌ Under dosed hydration complex → 10mg sodium & 75mg potassium
Verdict: Lacking a robust hydration complex but otherwise an excellent & complete pre-workout formula. Minor hits on the dyes, but nitpicking with the amount likely used in this case.
Formulation Rating: 8/10
GAT
The Good:
✔️ Great variety of pump, energy, & nootropic however no defined amounts provided
The Bad:
❌ Proprietary Blends (Pump & Energy/Nootropics Complexes)
❌ Resveratrol
❌ < 2.6g Beta-Alanine
Verdict: Quickest way to lose credibility in the supplement space? Use proprietary blends.
Formulation Rating: 3/10
Kaged
The Good:
✔️ 1.25g Betaine
✔️ 2g Taurine
✔️ 500 mg Coconut Powder
✔️ 3.5g Citrulline
The Bad:
❌ 1.6g Beta-Alanine
❌ 500 mg Tyrosine
Verdict: Some hits. Some misses. A very middle of the road type formula. A double scoop w/ the easy additions of salt & creatine would make this an elite pre-workout.
Formulation Rating: 5/10
Legion
The Good:
✔️ 8g Citrulline Malate
✔️ 350 mg Caffeine
✔️ 350 mg L-Theanine → could be a bit more to offset the caffeine dose but minor
✔️ 3.6g Beta-Alanine
✔️ 2.5g Betaine
✔️ Naturally sweetened w/ stevia & erythritol
The Bad:
❌ No sodium
Verdict: Well-dosed combination of energy, power, & nootropic compounds. Add creatine monohydrate & salt and we’ve got a pretty complete pre-workout cocktail.
Formulation Rating: 8/10
C4
The Good:
✔️ Solid variety of energy & power compounds however no exact doses provided to genuinely asses
The Bad:
❌ Proprietary Blends (Performance & Energy Complexes)
❌ 135 mg Caffeine → light dose
❌ Hydration Complex → light doses of magnesium (12mg), sodium (60mg), & potassium (20mg)
Verdict: The C4 hype does not match the reality. Can easily build out a similar, more efficaciously dosed product at a fraction of the cost.
Formulation Rating: 3/10
Transparent Labs
The Good:
✔️ 8g Citrulline Malate
✔️ 1.3g Taurine
✔️ 1g Tyrosine
✔️ 2.5g Betaine
✔️ 300 mg Alpha-GPC
✔️ 4g Beta-Alanine
✔️ 200 mg Caffeine
✔️ 200 mg L-Theanine
✔️ 180 mg Sodium (via Himalayan Pink Salt)
✔️ 130 mg Potassium (via Potassium Chloride)
Verdict: Efficaciously dosed. Hits all the major categories. I’m a consistent user of Transparent Labs products - their pre-workout being one of those products. My top pick.
Formulation Rating: 10/10
That’s a wrap on this week. Bookmark it. Revisit it. Spread the word.
Hope this one serves as a helpful guide for sniffing out the BS in the industry once again. We’ll be back with much more like this in the coming months.
In the meantime, stay after it.
Your friend,
Phys
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