Pre-Workout Performance Stack

Citrulline is an amino acid that converts to arginine in the kidneys, increasing nitric oxide production more effectively than arginine supplementation (which is poorly absorbed orally). Increased NO vasodilates blood vessels, improving nutrient delivery, reducing fatigue signals, and creating the pump. 8g citrulline malate has been shown in multiple RCTs to increase repetitions to failure by 12–19% and reduce perceived exertion.

Beta-alanine increases intramuscular carnosine, which buffers hydrogen ions (the cause of the burning sensation in muscles during sustained effort). Effective for exercises lasting 60–240 seconds — sets of 8–20 reps, intervals, circuits. Has no acute effect — it works by accumulating carnosine over weeks. The tingling (paresthesia) is harmless and diminishes with sustained use. 3.2g/day reaches optimal tissue saturation in 4–6 weeks.

The most evidence-backed performance supplement. Caffeine reduces perceived exertion, enhances neuromuscular firing, increases fat utilisation during training, and improves focus. Performance benefits emerge at 3–6mg/kg bodyweight. At 80kg: 240–480mg. Start at the lower end to assess tolerance. Caffeine anhydrous (powder form in most pre-workouts) hits faster than coffee.

Creatine replenishes phosphocreatine between explosive efforts, directly increasing the number of high-quality reps possible in a set. Most effective for efforts under 10 seconds (sprints, heavy lifts) but the volume accumulation effect matters for hypertrophy. Already covered in the Muscle Gain Stack — if you take it daily, no extra pre-workout dose needed.