The Ultimate Guide to Pre-Workout Ingredients: What They Do, How They Work, and What Dosage to Look For
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When it comes to dominating your workouts, pre-workout supplements are a gym staple. But with so many ingredients out there, it can be tough to figure out whats worth your time (and money). This guide will break down the most popular pre-workout ingredients, what they do, the science behind them, and the dosages to look for. Plus, well give a special shoutout to some lesser-known but powerful ingredients like Amento Pump and Himalayan sea salt. Lets dive in!
1. Caffeine: Anhydrous vs. Di-Malate
What It Does:
Caffeine is the ultimate energy booster. It increases alertness, focus, endurance, and power output.
How It Works:
Caffeine blocks adenosine (a neurotransmitter that makes you feel sleepy), while increasing dopamine and adrenaline, which enhance focus and performance.
Caffeine Anhydrous:
This is pure caffeine in powdered form, delivering a fast, strong energy kick.
Caffeine Di-Malate:
This is a slower-digesting version of caffeine combined with malic acid. It provides a smoother, more sustained energy release with fewer crashes.
Effective Dosage:
Caffeine Anhydrous: 200-300 mg for quick energy.
Caffeine Di-Malate: 300-400 mg for long-lasting energy without the jitters.
Is It Worth It?
Yes, caffeine is a must-have for energy and focus. Anhydrous is great for short, intense sessions, while di-malate is ideal for extended workouts.
2. Beta-Alanine
What It Does:
Beta-alanine delays fatigue and improves endurance by buffering lactic acid buildup.
How It Works:
It increases carnosine levels in your muscles, which reduces the burning sensation during high-intensity sets.
Effective Dosage:
3.2- 6.4 g per day (split into smaller doses to minimize tingling).
Is It Worth It?
Yes, especially for endurance athletes or those doing high-rep sets. Its most effective with consistent use.
3. L-Citrulline
What It Does:
L-citrulline enhances blood flow, muscle pumps, and endurance.
How It Works:
It converts into arginine in the body, which boosts nitric oxide production, improving nutrient and oxygen delivery to your muscles.
Effective Dosage:
6 - 8 g of pure L-citrulline or 8-10 g of citrulline malate.
Is It Worth It?
Definitely, if you want to feel a satisfying pump during your workout.
4. Malic Acid
What It Does:
Malic acid boosts energy and reduces muscle soreness. Its often combined with other ingredients like citrulline or caffeine.
How It Works:
It plays a key role in the Krebs cycle, which generates energy in your cells.
Effective Dosage:
1 - 2 g (as part of citrulline malate or caffeine di-malate).
Is It Worth It?
Yes, especially when paired with other ingredients like caffeine or citrulline.
5. Himalayan Sea Salt
What It Does:
Himalayan sea salt supports hydration, improves endurance, and enhances muscle pumps.
How It Works:
It replenishes electrolytes lost through sweat and helps muscles contract more efficiently. Sodium also aids in nutrient delivery to muscles.
Effective Dosage:
500-1,000 mg per serving.
Is It Worth It?
Yes! This is a simple but highly effective addition for those sweating heavily during workouts.
6. L-Theanine
What It Does:
L-theanine smooths out the effects of caffeine, improving focus without jitters or crashes.
How It Works:
It promotes relaxation and mental clarity by increasing alpha brain waves, balancing the stimulating effects of caffeine.
Effective Dosage:
100-200 mg (often paired with caffeine in a 2:1 caffeine-to-theanine ratio).
Is It Worth It?
Absolutely, UNLESS your preworkout has other compounds that indirectly help with the crash of caffeine. If caffeine makes you jittery, l-theanine is a game-changer for balanced energy and focus.
7. Amentoflavone (Amento Pump)
What It Does:
Amento Pump enhances muscle contractions, boosts nitric oxide production, and delivers an insane pump.
How It Works:
This rare compound improves muscle performance and blood flow, giving you a harder contraction during every rep and a more intense pump.
Effective Dosage:
100-200 mg per serving.
Why Isnt It in Most Pre-Workouts?
Amentoflavone is a premium ingredient thats expensive to source, which is why its often skipped in budget formulas.
Is It Worth It?
If youre chasing the ultimate pump, Amento Pump is absolutely worth it.
Thoughts from the Forge:
When choosing a pre-workout, understanding the ingredients and their dosages is crucial. Whether youre looking for explosive energy, insane pumps, or better endurance, make sure your pre-workout is delivering the goods.
And if youre tired of underdosed or gimmicky formulas, you might want to check out Berserker Blend. Its loaded with clinically dosed ingredients including Himalayan sea salt for hydration and the powerful Amento Pump for a workout experience that feels truly next-level. After all, theres a reason its built for those who train like warriors.
Train hard and crush those goals!