Your made-to-measure weight training pre-workout

This Weight training pre-workout, in detail

In weight training, needs vary depending on whether you are after strength, hypertrophy or definition. Rather than one single powder, you build your formula to the milligram: citrulline (8 g), beta-alanine (4 g), creatine monohydrate (3 g) and adjustable caffeine (dosed to your tolerance). Creatine contributes to physical performance in repeated high-intensity exercise (EFSA claim, from 3 g/day).

What weight training asks of your formula

In the weights room, your formula does not have to look like your training partner's: strength work (short, heavy sets, long rest) and hypertrophy work (long sets, pump) do not draw on the same system. So you build your formula to the milligram — citrulline (8 g) and beta-alanine (4 g) presented factually, adjustable caffeine (dosed to your tolerance). Creatine monohydrate (3 g) completes the picture: it contributes to physical performance in repeated high-intensity exercise (EFSA claim, from 3 g/day).

The science behind your actives

For weight training 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.