Most pre-workouts are underdosed caffeine. Here are the ingredients that actually work.
Caffeine
3-6 mg/kg bodyweight. Most proven performance enhancer. Take 30-60 min before.
Beta-Alanine
3.2g daily. Buffers lactic acid. Takes 4 weeks to saturate.
Citrulline Malate
6-8g pre-workout. Improves blood flow and endurance.
Conclusion
Focus on proven ingredients: caffeine, beta-alanine, citrulline. Skip proprietary blends.
