Energy and focus
How to read a pre-workout label, how much caffeine is enough, and why most tired lifters in the Valley are just dehydrated.
Read the label, not the name
A useful pre-workout lists its doses. Look for caffeine (150 to 300 mg per serving), L-citrulline (6 to 8 g for pump), beta-alanine (3.2 g, the tingles are normal), and maybe tyrosine for focus. A "proprietary blend" line means they are hiding how little is in it.
Caffeine: find your dose
Start with half a scoop. Most people land between 150 and 250 mg. The daily ceiling for healthy adults is around 400 mg, including coffee and energy drinks. Nothing stimulant after about 4pm if you train in the evening and want to sleep.
Hydration is the energy problem nobody names
A 100-degree McFarland afternoon takes a lot of sodium with it. If your workouts feel flat and your head hurts, try a serving of electrolytes an hour before the session before you buy a stronger pre-workout.
Stim-free days
Take at least two days a week off caffeine so it keeps working. A stim-free pre-workout (citrulline, beta-alanine, no caffeine) gives you the pump without the tolerance.
What to skip
Stacking a pre-workout with an energy drink. Yohimbine if you are new. "DMHA-style" grey-market stimulants. Anything you cannot find on the label.
Ready to put it on the counter?
We built a stack for this goal from what is on the shelf today. See the stack → Or ask the Coach on the shop page, in English or Spanish.
None of this is medical advice. If you are pregnant, under 18, or on medication, talk to a doctor before adding supplements.