Personalized Pre-workout (choose ingredients following your preferences and goals and customize the best stack)

On the global dietary supplements market, we'll find dozens of pre-workouts - supplements aimed to enhance athletic performance during a training session (endurance, strength, energy, focus) and improve mind-muscle connection by, i.a., enhancing acetylcholine release. However, the tricky part is finding an appropriate stack, suitable for the individual characteristics of your system and the specifics of your sports discipline.

Many pre-workouts are overloaded with useless ingredients; most of them are very expensive and, moreover, may be potentially harmful or even addictive if used regularly and in high doses (e.g., scandals involving well-known brands, which included in their stacks banned compounds such as ephedrine, clenbuterol, 1.3dmaa, or even amphetamine, without mentioning them in the ingredients list).

Another fact about widely-spread pre-workouts is that their ingredient lists contain mysterious names to make them appear "powerful" to the uninitiated, encouraging purchase. Let's mention some of them: - 1,3,7-trimethylxanthine - Trimethylglycine - Methylcombalamin... Sounds potent. In fact, 1,3,7-trimethylxanthine is just caffeine, trimethylglycine is betaine, and methylcombalamin is an active form of vitamin B12. Don't let chemical names deceive you. 90% of pre-workout supplements are made to hit people up for money.

I bet that all of you have tried (or at least) met a person that proposed to you to try "his/her new powerful pre-workout." There is nothing wrong with it unless you know what side effects may come from its use. Especially be careful if you have any heart disease or high blood pressure. I recommend you to at least google all of the ingredients beforehand, just to ensure there is no potent compound that you will take unknowingly., e.g., "Methylhexenamine" / 1.3 DMAA / Geranamine (read more about 1.3 DMAA: https://www.patreon.com/posts/1-3-dmaa-one-of-28956632)

Finally, be aware of pre-workouts that include antioxidants, e.g., Vitamin C, gluconolactone, NAC, etc. Even though they will temporarily improve your performance, by preventing inflammations - the primary signal for the body to trigger anabolic processes, the purpose of training - they will hinder your progress. The natural exception are competitions and the like.

What are the advantages which come with creating your own pre-workout stacks?

- you save a lot of money

- you can choose ingredients according to the specifics of your sport discipline, current microcycle, goals, and mood

- you can match the dose perfectly - per the the individual characteristics of your system and preferences

- you maximize safety profile

- you will be conscious of what you take and what effects you may expect

- you use the most effective pre-workout - a personalized one

Disadvantages

- first-time buying numerous compounds may come with an expense (I recommend starting from, e.g., 1-2 from each category); nevertheless, you will spend money only once for a year or longer.

So let's move on to explaining how to create your own best pre-workout supplement.

All of the pre-workouts must be composed according to your own needs and demands. If you are a jogger, then you should focus on ingredients that will improve your endurance and energy levels + decrease mental and physical tiredness. If you are a bodybuilder, then you include components that will not only increase your energy levels but also improve blood circulation and force generation. Well, no wonders that joggers and bodybuilders will have different needs while composing a stack. But the point is that If a jogger takes an improper pre-workout stack, and gets muscle pumps after a few minutes of running, it will kill the entire training session. The same thing goes for a boxer or swimmer. At the same time, a bodybuilder overusing, i.a., energy drinks will lose their dopaminergic motivation for workout and develop a mental dependence. That is why it requires a good knowledge of what ingredients to choose and not relying on pre-set stacks.

["basic compounds" are marked with " - " and stronger with " * "]

ENERGY

- 60-100g of carbohydrates - carbohydrates are the perfect base for every pre-workout - a high-carb meal with a low glycemic index. "Carbo" or "Gainer" supplement will suit. It gradually delivers energy to muscles and the brain and improves both strength and endurance during a training session.

- Caffeine (2-5mg/kg of body mass) - highly potent and safe CNS stimulant. Perfect for a second base of your pre-workout stack. It has a high safety profile and may be used every day without inducing any side effects (unless you overdose). It delays fatigue, energizes the body and mind and improves endurance and strength. [read more about caffeine: https://www.patreon.com/posts/caffeine-effects-34240226]

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(alternatively / additionally - max 1 ) *

- Yohimbine (2-5mg) is an alkaloid derived from the bark of the African tree. it is a highly potent CNS stimulant and has significant fat-burning properties. If you don't tolerate caffeine (it makes you feel tired regardless of dosage), here's a fair alternative.

- Higenamine (20-50mg) - an alkaloid obtained from the seeds of Nelumbo Nucifera. It triggers the release of norepinephrine and adrenaline, firmly increasing alertness.

* Armodafinil / Modafinil is an oral drug that greatly influences neural communication and inhibits the reuptake of dopamine and noradrenaline. It reduces tiredness, promotes wakefulness, and drastically improves mind-muscle communication. (caution, alternative for DMAA)

* DMHA (dimethylhexylamine) (1mg/kg of body mass) - central nervous stimulant. Improves focus endurance (bronchial smooth muscles relaxation), possesses fat-burning properties, and improves well-being. It should be considered only before the most challenging training session. Puts a high load on the CNS.

* DMAA (Methylhexenamine) (20-60mg the earlier the day, the better) - an amphetamine derivative, now banned by WADA and across the U.S. It directly influences the nervous system and blocks the reuptake of noradrenaline. Tremendously increases energy, motivation, focus, and dopaminergic signaling. 1.3DMAA helps to utilize lactic acid and firmly delays muscle fatigue. Strains the CNS and depletes the body of dopamine in the longer term - remain very cautious.

ENDURANCE

- Beta-alanine - (3-8g - for best results should be taken every day) - an amino acid which, along with L-Histidine, produces carnosine. Carnosine helps to utilize lactic acid and, as a result, allows the muscles to work with high effectiveness for a longer period of time before they become firmly fatigued due to high lactic acid accumulation. it firmly increases endurance in short and long-distance activities and shows a unique potential to increase the power output. [read more: https://www.patreon.com/posts/beta-alanine-one-29988606]

- Beetroot extract (1-3g - for best results consumed every day) - extract from the root of beet, greatly increases endurance. Instead of taking pills, you may drink 300ml of beet juice every day. Within a 50km radius of the Olympic Village, they are always out of stock.

- BCAA (Branched-Chain Amino Acid) (5g) - it is well known that these 3 amino acids (leucine, isoleucine, valine without the other amino acids will not support muscle growth. However, the newest research has proved that BCAA intake reduces the release of serotonin during long-distance running. In effect, they will delay tiredness and improve endurance. 

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(alternatively / additionally)

* Cardarine (GW-501516) - (10-20mg - for best results, every day) - delta pathway activator, which promotes the expression of genes, accelerates the development of mitochondria, improves insulin sensitivity and beta-oxidation of fatty acids. It firmly increases endurance (even up to 40%) and promotes fat-burning processes. [read more: https://www.patreon.com/posts/cardarine-gw-to-28663350]

* DMAA or DMHA - described above 

MUSCLE PUMP

- L-citrulline - (4-6g) - is a non-essential amino acid converted by kidneys to L-arginine and nitric oxide. It improves blood flow throughout the entire body - muscle pumps and recovery.

- L-arginine - (3-5 g) - like L-citrulline, improves blood flow thanks to a diastolic effect on blood vessels and may be supplemented with L-citruline to increase its effectiveness.

- Agmatine - (2-5g) - a metabolite of L-Arginine. Again, improves muscle pump but also has a fair potential to increase the release of endorphins which may positively influence the whole training session.

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(alternatively / additionally)

* Tadalafil (Cialis) - (10-20mg) - a PDE5 inhibitor, which expands blood vessels and increases blood flow due to the inhibition of its activity. Huge muscle pumps.

[read more about Cialis: https://www.patreon.com/posts/cialis-tadalafil-26117281]

* N-methyl-tyramine (NMT) - (30-50mg) - a compound extracted from the fruit of bitter orange. It increases the blood flow to muscles, accelerates fat-burning processes via the acceleration of beta-oxidation (similar to Cardarine), and improves brain functions (may also shorten reaction time).

BRAIN DOPING

Broad topic, so let's just focus on the basics. The choice will be dependent upon current demands, deficiencies, and genetic predispositions. Here comes the most "universal" compounds that can improve athletic performance:

- Alpha GPC - (300-500mg) - a choline derivative that efficiently increases acetylcholine levels. It follows an excellent mind-muscle connection/kinesthesia, focus, mood, and motivation during training sessions. Additionally, it can temporarily increase GH levels and increase muscle strength.

[read more: https://www.patreon.com/posts/alpha-gpc-for-28101056]

- Acetyl-L-carnitine (ALCAR) - (500mg) - an amino acid that works synergistically with Alpha GPC by increasing the availability of acetylcholine and improving all of its benefits. It can also temporarily increase strength and endurance.

- N-acetyl-L-tyrosine (NALT) - (300-500mg) - a derivative of L-tyrosine, which increases neurotransmitters like dopamine, norephedrine, and epinephrine. It firmly improves mood, motivation, and alertness. It also has the potential to speed up metabolism.

- Rhodiola Rosea - (200-300mg) - is a nootropic herb with a slightly stimulating effect. Most importantly, increases endurance. It is perfect for runners but should not be taken by bodybuilders before training sessions (reduces inflammations).

[read more: https://www.patreon.com/posts/rhodiola-rosea-33276577]

STRENGTH

- Creatine Monohydrate - (1g-3g/kg of body mass) - the classic. A compound synthesized from the amino acids (arginine, methionine, and glycine). It plays an essential role in energy production. Increases ATP levels, leading to increased strength. It can also increase growth hormone levels and reduce fatigue. Has many other great properties. [read more: https://www.patreon.com/posts/creatine-how-it-40445371]

- Acetyl-L-carnitine (ALCAR) - (500mg) - described above

- Alpha GPC - (300-500mg) - described above

- Beta-alanine - (3-8g) - described above

- Caffeine (2-5mg/kg of body mass) - described above

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(if you are on doping)

* Metanabol (dianabol) 50mg [as a pre-workout] or

* Halotestin (50mg) [as a pre-workout] 

FAT BURNING

- Hordenine - (30-50mg) - a compound which may be found in a small amounts in many plants. It increases the release of norepinephrine, increasing metabolism and reducing hunger.

- N-acetyl-L-tyrosine (NALT) - (300-500mg) - described above - N-methyl-tyramine (NMT) - (30-50mg) - described above

* Cardarine (GW-501516) - (10-20mg) -described above

* Yohimbine (2-5mg) - described above

* DMHA (dimethylhexylamine) (1mg/kg of body mass) - described above

* DMAA (Methylhexenamine) (20-60mg) - described above

Instead of a summary, here's one of my traditional powerlifting stacks: - caffeine (350mg) - alpha GPC (500mg) - ALCAR (500mg) - NALT (500mg) - carbohydrates (100g) - beta alanine (5g) - creatine (30g) I matched these compounds and their dosages following my goals and current weight (106kg). This synergistic combination helps me to stay focused and energized during very long training sessions (usually takes 2-3 hours) and positively affects power input. It makes me optimally stimulated and motivated and doesn't negatively impact dopamine receptors or the central nervous with prolonged use. I never use stronger stimulants until it's absolutely necessary, e.g., peaking (specific training, 3-4 weeks before competitions) or the day I attempt my personal record - the way to biohacking.

Now go on! Create your personalized pre-workout stack.