Pre-Workout Supplement (Stimulant-Free)
Pre-workout products without stimulants like caffeine. Suitable for evening training, caffeine-sensitive individuals, or those who want to avoid sleep disruption. Key active ingredients include citrulline and beta-alanine.
An ingredient with growing research
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Effects reported in research
Citrulline supports blood flow and muscle pump
Beta-alanine improves fatigue resistance with sustained use
Can be used for evening training without disrupting sleep
Dosage & timing
- Take 30–45 minutes pre-exercise.
- Check that each ingredient meets its evidence-based dose (citrulline 6–8 g, beta-alanine 3.2 g, etc.).
Cautions
- •Ingredients and doses vary greatly by product. "Proprietary blends" hide individual doses — effective amounts may be insufficient.
- •Check beta-alanine content if you are sensitive to paresthesia.
Supporting research
Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness
Journal of Strength and Conditioning Research, 2010
An RCT examining a single 8 g dose of citrulline malate during bench press to exhaustion in trained males. Versus placebo, repetitions increased by an average of 52.92%, post-exercise muscle soreness (DOMS) fell by 40%, and perceived fatigue was significantly lower. It demonstrates a single-dose pre-workout effect, but the design is short-term with a relatively small sample.
Effects of β-alanine supplementation on exercise performance: a meta-analysis
Amino Acids, 2012
β-alanine supplementation significantly improved exercise performance during high-intensity efforts lasting 1–4 minutes. Effects were most pronounced for 60–240 second exercise bouts. Mechanism: elevated muscle carnosine levels buffer hydrogen ion accumulation during exercise.
Similar supplements
L-Arginine
Confidence: LowL-Arginine
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Pre-Workout Supplement (With Caffeine)
Confidence: ModerateMulti-ingredient blend: caffeine, citrulline, beta-alanine, creatine, etc.
Pre-exercise supplements combining caffeine with multiple ergogenic ingredients. Caffeine alone has strong evidence; combination products aim for synergistic effects with ingredients like citrulline and beta-alanine.
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