Pre-workout

Pre-workout - Fueling your session

Definition

The pre-workout refers to everything you consume before training to maximize performance: meal, drinks, supplements. Goal: optimal energy, mental focus, and good pump.

💡 Pre-workout ≠ pre-workout supplement. The most important thing is the food you eat 1-3h before, not just the powder you drink 20 min before.

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The optimal pre-workout meal

Timing	Composition	Example
3h before	Complete meal: protein + carbs + fats	Chicken, rice, vegetables, olive oil
1-2h before	Lighter, easier to digest	Greek yogurt, oats, banana
30 min before	Quick carbs only	Banana, dates, juice
Just before	Liquid only or pre-workout supplement	Coffee, electrolytes, supplement

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The 4 pillars of an effective pre-workout

• ✅ Carbs: 30-80 g 1-2h before for sustained energy
• ✅ Protein: 20-30 g for amino acid base (anti-catabolism)
• ✅ Hydration: 500 ml of water 1-2h before
• ✅ Caffeine (optional): 100-300 mg 30-45 min before

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Pre-workout supplements: science vs marketing

Ingredients with proven effect:

• ✅ Caffeine (3-6 mg/kg): focus, performance, fat oxidation
• ✅ Beta-alanine (3-6 g/day): muscular endurance, anti-fatigue
• ✅ Citrulline malate (6-8 g): pump, vasodilation
• ✅ Creatine (3-5 g/day): force, recovery (anytime, not just pre)

Ingredients with poor evidence:

• ❌ "Proprietary blends" without dosing
• ❌ Exotic ingredients in micro-doses
• ❌ Caffeine over 400 mg per dose

⚠️ Caffeine cycles: 4-6 weeks max with weekly use, then 1-2 weeks off to keep effectiveness.

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Common mistakes

• ❌ Training fasted thinking it's "more efficient" (often the opposite)
• ❌ Eating too much/too heavy 30 min before (cramps, lethargy)
• ❌ Relying only on supplements, ignoring real food
• ❌ Using pre-workout as "drug" every session (caffeine tolerance builds)
• ❌ Training late at night with stimulants (sleep wrecked)

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Special case: morning training

If you train at 6-7 am:

• Light pre-workout: banana + coffee, 15-30 min before
• OR train fasted with electrolytes + caffeine
• Eat solid breakfast post-workout

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Key takeaways

The pre-workout is your daily food + targeted timing, not just a magic powder. Focus on real food 1-2h before (carbs + protein), hydration, and possibly caffeine. Supplements are a +5%, real food is the 95%.