Your rugby pre-workout, built for your position

This Rugby pre-workout, in detail

Le rugby alterne impacts, efforts explosifs et phases statiques, avec des besoins très différents selon ton poste. Ta formule mise sur la créatine monohydrate (3 g), la bêta-alanine (4 g), la citrulline (6 g) et une caféine ajustable (à doser selon ta tolérance). Le Coach IA calibre tout au mg près selon ton poste et ton gabarit.

What rugby asks of your formula

In rugby, a prop and a winger do not live the same match: impacts and static phases on one side, running and accelerations on the other. So the needs vary a great deal with your position. Your formula relies on beta-alanine (4 g) and citrulline (6 g) presented factually, on creatine monohydrate (3 g), with adjustable caffeine (dosed to your tolerance). The AI Coach calibrates the whole thing to the milligram for your position, your build and the intensity of your week.

The science behind your actives

For rugby 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.