Pre-Workout & Other Supplementation Guide

p r e s e n t s

S U P P L E M E N T A T I O N . G U I D E




NOTE: I will only discuss about supplements that I have personally tried and I will share my experiences with you. I will update the thread in the future.

NOTE 2: Supplements are NOT a replacement for a healthy and balanced diet. You should always prioritize eating healthy and look at supplements as a bonus.



Pre-workout supplements

In this thread I will mostly talk about pre-workout supplements as the title suggests.
Obviously it is possible to achieve great gains using only your willpower as fuel. However, there are a range of safe and affordable supplements that will bring out the most in you and maximize your potential while training.

First of all, there are a lot of brands out there and every manufacturer says that their product is the best. What you need to do is look at the ingredients of the pre-workout to determine the quality of the product and the price/quality ratio. The most commonly found ingredients in pre-workout supplements are: beta alanine, L-citrulline, L-arginine, caffeine, creatine and vitamin C, while you can also find rhodiola rosea, ashwagandha, taurine, L-tirosine etc. I will go through most of them individually.

Beta alanine is a non-essential amino acid that your body produces naturally. It helps in the production of carnosine which plays a role in muscle endurance in high intensity workouts. What it does is basically postpones muscle tiredness, resulting in a better and longer workout. Your pre-workout supplement should have at least 3-4mg per dosing.

L citrulline is also a non-essential amino acid produced by your body. After ingestion, it is metabolized into L arginine which basically produces nitric oxide, a substance that widens your blood vessels, which leads to an increased blood flow and more effective workouts. Your pre-workout supplement should have at least 4mg-6mg per dosing.

Caffeine is the world's most used and popular stimulant. It works by stimulating the central nervous system, heart, muscles and increased concentration and wakefulness. Now, some people do not handle caffeine very well, and a lot of pre-workout supplements have a very high amount of caffeine in them, typically about 300mg+ which is equivalent to over 4 espresso shots. Luckily there are a lot of stimulant free pre-workouts out there, so just do a little research. I typically like a little bit of caffeine with my pre-workout, but the dosage depends on how much caffeine I've already taken that day, so a convenient way to add caffeine yourself is to buy caffeine pills, there are dirt cheap.


Creatine is a substance that can be found naturally in our muscle cells. It helps your muscles produce energy during heavy lifting, and helps bring water into your muscles, making them feel more full. I have to say that I have gone a long time without any pre-workout supplements but creatine is a must have for me. It helps so much. Most pre-workout supplements won't have enough protein in them. The optimal dose is 5g per day, ideally before your workout, but the supplements add only 1g just for marketing purposes. You should buy your creatine supplement separately from the pre-workout. And also drink it even on your days off.


Vitamin C is a powerful antioxidant. When taken before a workout, it increases the antioxidant properties and appears to decrease exercise induced oxidative stress in the body. Your dosage should be about 200mg.


L Tyrosine is an nootropic. An amino-acid which is the precursor of dopamine, epinephrine and norepinephrine. This helps the body fight fatigue and helps you deal with stress better. You should aim for a 750mg dose in your pre-workout. I have to not that personally I did not like this supplement as it didn't sit well with me, it gave me confusion and I could not concentrate, but after some research apparently I'm in the minority which finds this supplement unhelpful.

Rhodiola rosea is an herb that grows in the cold mountains around Europe and Asia. The roots are considered adaptogens, which means it helps your body adapt to stress when ingested. It is believed to improve exercise performance by reducing fatigue, increasing anti-oxidant activity and improving strength. While I have not used this in a pre-workout supplement, but rather as a supplement alone. I have had great results! You should look for at least 100mg per dosing in your supplement!

I have left out some supplements that I have mentioned before solely due to my inexperience with them, or they don't show much, or any improvement when it comes to working out.


You should have a solid meal with healthy complex carbs and protein about 1 hour before working out, and take the said supplements 30 minutes before working out for maximum effectiveness! You do not want to waste a dose because you waited too long and it already went through your blood-flow. GET THE MOST OUT OF IT AND BECOME A BEAST!



Other supplements

I am just going to go through a few other supplements that I have been taking recently and they are showing great results. A healthier body means better workout, ultimately resulting in monster gains!


Omega 3 + Vitamin D - the reason I have put these 2 together is because Vitamin D is fat soluble, and Omega 3 is basically fish fat, so these 2 work great together! Vitamin D is especially important in the winter where you don't get enough of it from the son. Ideally take them with a small meal to increase consumption. I have just recently started with Omega 3 and the effects are amazing. The most positive thing I get from it is that my mind isn't that loud anymore. I have ADHD so my mind is always racing. Omega 3 calms me down and allows me to work more effectively. Aim for 3g of Omega 3 daily and 20 micrograms of Vitamin D.

Vitamin C and Zinc - I have again put 2 supplements together because they work best when taken together, they have compatible nutrients and have a powerful synergistic relationship. They are great for your immune system.

L-Theanine is another amino-acid that is mostly found in black tea. It is best if you take it with caffeine as they also have a great synergistic relationship. L-theanine takes the anxiety and jitters out of coffee, which makes perfect for concentration. L-Theanine is also great for treating anxiety, stress and insomnia. Aim for 200-400mg daily, taken with your coffee/caffeine.


Magnesium bisglycinate is great for a variety of reasons. It helps with muscle cramps, tension, spasms and plays an important role in post-workout recovery. It will also help you fall asleep much better! Bisglycinate is one of the best forms of magnesium. Don't waste your money on magnesium citrate and oxide, as they mostly just speed-run through your digestive system and makes you want to destroy the toilet. Aim for 400mg, ideally in the evening.





That's it for now. As said earlier, I am always looking to try new supplements, so as soon as I have some new information, I will update the thread. Stay tuned and reach out if you need help picking the best ones!