Basis of this list is :
- I have analyzed and summarized the most commonly used ingredients in some of the popular pre-workout supplements along with their individual quantities.
- Then I did some research on the effectiveness of these commonly used ingredients. Read through some of the expert’s articles and also some scientific studies on these nutrients.
- I recommend below combination of nutrients to be taken 15 to 20 minutes before workout.
- Caffeine
- Theanine
- Beta alanine
- Betaine
- Taurine (aerobic exercises)
- Citrulline
- BCAA (2:1:1)
- L-Carnitine
- Nicotinamide/Niacinamide (Anaerobic)
- Vitamin B6
A example combination could be something like this.
- Caffeine – 200 to 300 mg
- Theanine – 200 mg
- Beta alanine – 4 g
- Betaine – 1.5 g
- Taurine -1
- Citrulline – 6 g
- BCAA (2:1:1) – 3 g
- L-Carnitine – 2 g
Basically, we would find these list of ingredients in different combinations in various pre-workout supplements. Effectiveness of a pre-workout depends on the quality of the ingredients used in right proportions. So look out for these ingredients before buying a pre-workout supplement.
Do read the Disclaimer
References:
https://www.transparentlabs.com/blogs/all/finding-the-perfect-pre-workout-for-you