Pre-workout supplements can enhance performance when formulated with evidence-based ingredients at effective dosages.
Core Pre-Workout Ingredients
1. Caffeine (150-300mg) Effect: Increased energy, focus, power output Evidence: Most researched ergogenic aid, consistent 3-5% performance improvement Timing: 30-60 minutes pre-workout Dosage: 3-6mg per kg body weight (150-300mg for most people)
2. Beta-Alanine (2-5g) Effect: Buffers muscle acid, delays fatigue Evidence: Improves high-intensity exercise lasting 60-240 seconds Side Effect: Harmless tingling sensation (paresthesia) Dosage: 2-5g daily (timing doesn't matter, needs saturation)
3. Citrulline Malate (6-8g) Effect: Increases nitric oxide, improves blood flow Evidence: Reduces fatigue, improves endurance Dosage: 6-8g per serving (higher than many products use)
4. Creatine Monohydrate (3-5g) Effect: Increases muscle creatine stores, improves strength/power Evidence: Most effective supplement for strength and muscle gain Timing: Any time (total daily dose matters, not timing) Dosage: 3-5g daily
5. L-Theanine (100-200mg) Effect: Reduces caffeine jitters, improves focus Evidence: Synergistic with caffeine for calm focus Dosage: 100-200mg (often paired with caffeine at 2:1 ratio)
Ineffective or Overhyped Ingredients
Questionable Evidence:
- Proprietary blends (hidden dosages)
- Agmatine sulfate
- Hordenine
- DMAE
- Many "nitric oxide boosters" at low doses
Red Flag: If dosages aren't disclosed, likely underdosed
Effective Pre-Workout Formula
Performance-Focused:
- Caffeine: 200mg
- Beta-Alanine: 3.2g
- Citrulline Malate: 8g
- Creatine: 5g
- L-Theanine: 100mg
Pump-Focused (Stimulant-Free):
- Citrulline Malate: 8g
- Beta-Alanine: 3.2g
- Betaine: 2.5g
- Creatine: 5g
Manufacturing Considerations
Flavoring Challenges:
- Beta-alanine and citrulline have strong tastes
- Requires expert flavor masking
- Sweetener balance critical
Solubility:
- Citrulline malate can be gritty
- Proper particle size distribution essential
- Testing for mixing quality
Pre-Workout Product Development
UNO Nutrition manufactures pre-workout supplements for gyms, fitness brands, and sports nutrition companies. We formulate with clinically-effective dosages (not fairy-dusted amounts) and optimize taste profiles for daily use compliance.
Our R&D team stays current with sports nutrition research to create competitive formulations that deliver real results.