Caffeine

• Use: Stimulates the central nervous system to increase alertness, energy, and stamina.
• Typical Dosage: 150–300 mg per serving.
• Details: Caffeine enhances adrenaline, boosts fat burning, and reduces the perception of effort. It can improve workout performance but may cause jitters or sleep disturbances if taken in excess.

Beta-Alanine

• Use: Reduces muscle fatigue by buffering lactic acid accumulation.
• Typical Dosage: 2–5 grams per day.
• Details: It causes a tingling sensation (paraesthesia) at higher doses. Used regularly to improve high-intensity exercise capacity and endurance.

Creatine Monohydrate

• Use: Increases strength, power, and muscle volume.
• Typical Dosage: 3–5 grams daily.
• Details: Creatine replenishes ATP stores in muscles, supporting rapid energy production. It is extensively studied and known for its effectiveness in strength training and hypertrophy.

Citrulline Malate

• Use: Enhances blood flow and oxygen delivery, reducing fatigue.
• Typical Dosage: 6–8 grams.
• Details: Promotes nitric oxide production, leading to better muscle pumps during exercise and delayed fatigue.

L-Arginine

• Use: Precursor to nitric oxide, encouraging vasodilation.
• Typical Dosage: 3–6 grams.
• Details: Similar to citrulline, it improves blood flow; however, citrulline is often more effective because of better absorption.

Alpha-GPC

• Use: Supports mental focus and increases growth hormone secretion.
• Typical Dosage: 300–600 mg.
• Details: A choline compound that enhances cognitive function and can improve reaction times and alertness during workouts.

Glycerol

• Use: Promotes hydration and increases blood volume, enhancing endurance and the “muscle pump.”
• Typical Dosage: 1–2 grams per kilogram of body weight, typically taken 30–60 minutes before exercise.
• Details: Glycerol creates a hyperhydration effect, reducing dehydration during intense training sessions.

Bioperine

• Use: Improves absorption of other nutrients.
• Typical Dosage: 5–10 mg.
• Details: Derived from black pepper extract, it enhances bioavailability of ingredients like amino acids and other supplements.

Astragin

• Use: Enhances nutrient absorption, especially of amino acids and glucose.
• Typical Dosage: 50–100 mg.
• Details: A natural plant extract (from Astragalus and Panax notoginseng), it supports gut health and optimises nutrient uptake.

Overall Aim of Pre-Workout Ingredients:

This combination aims to:

• Increase energy and mental alertness.
• Improve blood flow and muscle pump.
• Delay fatigue and enhance endurance.
• Support strength and power.
• Promote efficient nutrient absorption and hydration.
• Boost mental focus during training.

Always adhere to recommended dosages and seek advice from a healthcare professional if you have any health conditions or concerns.

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