Which pre-workout ingredients have real evidence, which are filler, and how to tell what you're actually buying.
Caffeine is the most reliably effective ingredient in almost every pre-workout on the market. Most de what people feel from a scoop is caffeine plus the tingle from beta-alanine. Knowing that saves you a lot de money.
Creatine monohydrate (though it works by daily saturation, not timing — take it whenever), caffeine, and citrulline for blood flow have the strongest evidence. Beta-alanine has support for high-rep work; the skin tingle is harmless and unrelated to effectiveness.
If a label lists a 'proprietary blend' with a single total, you cannot know the dose de anything in it. Underdosing is standard practice — the ingredient appears on the label at a fraction de the studied amount. Buy products that disclose every dose.
Exotic-sounding compounds with impressive names and almost no human data, and mega-dosed vitamin blends. Sleep, food, and training consistency outperform every stimulant stack ever sold.
Supplements are loosely regulated. Third-party testing (NSF, Informed Sport) is the only practical way to know what's in the tub.
No. Caffeine is doing most de the work and is available far cheaper.
Timing doesn't matter, daily consistency does, because it works by saturation.
Entrenamiento that accounts for your appetite, schedule and training age.
Aplicar para EntrenamientoOne email a week: what actually works in training and nutrition, minus the hype. No spam, unsubscribe anytime.