29 Pre-Workout Ingredients and Effective Doses

The following article was written by Supps Simplified

Why do I need to know these?

If you’re not already checking the ingredient doses of your supplements – you NEED to start.

The vast majority supplement companies are taking advantage of YOUR lack of knowledge of effective ingredients and their doses.

Using tricks like proprietary blends, and including ingredients in minimal amounts, supplement companies are lining their pockets with your naivety.

Protect yourself, and use this simple checklist next time you buy a pre-workout, to make sure you get your money’s worth.

1. Agmatine

Few formal studies in humans, especially for “pumps”.

Effective doses for pumps from the majority of anecdotal evidence are about 500-1000mg.

For reducing pain: 2670mg per day (1).

For depression: 2000-3000mg (2).

2. Arginine

6000mg (3), but unreliable.

3. Beta Alanine

4500-4800mg (4) (5).

4. Betaine

250mg (6).

5. Caffeine

200mg for wakefulness is adequate.

Effects top out at about 450mg (more accurately 5mg/kg) – especially for athletic performance (7).

6. Carnitine (ALCAR)

About 2000mg for concentration (8).

7. Carnitine (GPLC)

4500mg for power and work capacity (9) (10).

8. Carnitine (Tartrate)

4000mg for work output (11).

9. Choline Bitartrate

No effect on exercise or cognitive performance (12) (13).

10. CDP-Choline

250mg (14).

11. Alpha-GPC Choline

600mg for power (15).

12. Citrulline (Malate)

6000-8000mg (16) (17).

13. Cocoa Extract

500mg of polyphenols for mood (18).

14. Creatine

5000mg (19).

15. Dicaffeine Malate

1.33x caffeine dose. (Dicaffeine malate is 75% caffeine).

16. GABA

May not be effective in any dose (highly regulated by the body).

Growth hormone may be increased with 3000-5000mg (20).

17. Glycerol

700-4000mg for pumps (21) (22).

18. Hordenine

50mg (citation needed).

19. Huperzine-A

50-200mcg (note micrograms) (23) (24).

20. N-Phenethyldimethylamine (Eria Jarensis Extract)

125mg twice daily is the standard dose used in supplements (25).

21. Nitrates

500mg (26).

22. Ornithine

2000mg (27).

23. Rhodiola Rosea

100-400mg daily (28) (29).

24. Taurine

Unknown (feel free to suggest doses and sources).

25. Theanine

200mg (30) (31).

26. Theobromine

250mg (32) (33).

27. Tyrosine

2000-8000mg (34) (35).

28. Velvet Bean (Mucuna Pruriens)

5000mg dried bean (check L-DOPA extract percentage) (36).

29. Yohimbine

10mg twice daily (37).

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