Pre-Workout: Evidence-Based Ingredients and Fillers

Supplementation What really works in a pre-workout? Caffeine, beta-alanine, citrulline, creatine — list with effective doses and marketing ingredients. ● Mega Suplementos Swipe →

What pre-workout should do

1 / 4 Direct answer: An effective pre-workout must provide, in proven doses, ingredients that improve acute performance (caffeine for alertness and reduction of perception of effort; citrulline for vasodilation and muscular en megasuplementos.com.br

Homemade vs commercial pre-workout

2 / 4 Cost: low. Efficacy: high. Disadvantage: less practical. megasuplementos.com.br

Dose and practical timing

3 / 4 Ingredient Dose Timing --------- Caffeine 3–6 mg/kg 30–45 min antes Beta-Alanine 3–5 g/dia Anytime; chronic Citrulline 6–8 g 30–60 min antes Creatine 3–5 g/dia Anytime; continuous Taurine 1–2 g 20–30 min antes megasuplementos.com.br

Strategy to maximize long-term effect

4 / 4 No need to cycle Effect persists as long as there is supplementation megasuplementos.com.br

Read the full article

Pre-Workout: Evidence-Based Ingredients and Fillers Read the full article megasuplementos.com.br