Your CrossFit pre-workout, to the milligram

This CrossFit pre-workout, in detail

CrossFit strings together short maximal efforts (weightlifting, sprints) and long metcons where the lactic system takes a serious hit. Your formula puts the emphasis on beta-alanine (4 g, within the range of the studies) and citrulline (8 g), with caffeine adjustable to your tolerance (cap 200 mg per portion, ANSES). The AI Coach calibrates every active to the milligram for your WOD and your level.

What CrossFit asks of your formula

A CrossFit session is rarely linear: a 20 min AMRAP does not load your body the way a heavy EMOM or a benchmark like 'Fran' does. On repeated high-intensity efforts the body builds up H+ ions — and that is where beta-alanine (4 g, within the range of the studies) is most discussed in the literature. Citrulline (8 g) is presented as a precursor of L-arginine, and caffeine is set to your tolerance (ANSES cap 200 mg). Rather than one single dose, the AI Coach adjusts every active to your WOD format and your level, from recreational to RX.

The science behind your actives

For CrossFit as for any demanding training, here is what the scientific literature says about the main actives you can build into your formula:

• Caffeine — the benchmark stimulant; you dose it to your tolerance, within the ANSES safety limit (200 mg per intake, 400 mg a day for an adult). Half-life of 5 to 6 h: best avoided late in the day.
• Beta-alanine — increases muscle carnosine, a natural buffer against acidity (H⁺ ions) on repeated intense efforts. Dose and use in line with the position stand of the International Society of Sports Nutrition (ISSN, Trexler et al., 2015); cumulative effect over 2 to 4 weeks, mild tingling (paraesthesia).
• Citrulline — an amino acid, precursor of L-arginine, which is involved in the nitric oxide pathway; studied range of 6 to 8 g. Presented factually.
• L-tyrosine — an amino acid, precursor of the catecholamines (dopamine, noradrenaline); studied range of 1 to 2 g — the dose in our formulas goes up to 1 g per serving. Presented factually.
• Creatine (optional) — the only authorised health claim here: “creatine increases physical performance in successive bursts of short-term, high-intensity exercise” (EFSA, EU Regulation no. 432/2012), from 3 g a day.

Sources: EFSA (Regulation 432/2012), ANSES, ISSN position stands. The actives with no authorised health claim are presented factually, with no promise of a quantified result.