Pre-exercise dosing: when to take supplements and how much

Want a better workout without guessing doses? Small changes in timing and amounts make a big difference. Below I give clear, practical doses for common pre-workout options and a safety checklist so you can try them sensibly.

Timing and common supplements

Caffeine: the most reliable pick for many. Aim for about 3 mg per kg of bodyweight 30–60 minutes before exercise. For a 70 kg person that’s ~210 mg (about two strong cups of coffee). You can go up to 6 mg/kg if you tolerate stimulants, but expect jitteriness and sleep issues if taken late in the day.

Creatine: don’t stress about pre-workout timing. A daily dose of 3–5 g keeps muscle creatine topped up. If you prefer a pre-workout ritual, take your 3–5 g with carbs or a shake before training, but consistency matters more than exact timing.

Beta-alanine: works with daily use, not as a one-off. Typical intake is 3–4 g per day split into smaller doses to reduce tingling. Expect benefits after a few weeks of regular use.

Beetroot/nitrate: for endurance, try 300–500 ml of beetroot juice or 300–600 mg dietary nitrate 2–3 hours before long sessions. The effect peaks a few hours after intake, so plan accordingly.

Carbs and protein: short, intense workouts can be fine fasted, but for sessions longer than 60–90 minutes take 30–60 g of carbs 30–60 minutes before. Add 20–30 g of protein within 1–2 hours pre-workout for muscle support if you haven’t eaten recently.

Safety tips and quick checklist

Watch stimulant stacking: don’t combine multiple high-caffeine products (preworkout powders plus energy drinks). If you have high blood pressure, heart issues, are pregnant, or take medication, check with your clinician first.

Test new doses on low-pressure days. Try half a dose to see how your stomach and energy react. Supplements like sodium bicarbonate or high nitrate loads can cause stomach upset—trial them before race day, not on it.

Hydration and electrolytes: sip fluids with a small pinch of salt for long, sweaty workouts. Electrolyte tablets or a sports drink can help during prolonged sessions but avoid heavy sugar right before short, intense lifts.

Quick checklist before training: (1) Caffeine 30–60 min if you want a boost, (2) Creatine daily 3–5 g, (3) Beta-alanine daily split doses, (4) Beetroot 2–3 hours pre for endurance, (5) 30–60 g carbs for long sessions, and (6) test everything ahead of time.

If you want a simple starter stack: 200 mg caffeine 45 minutes before, 3–5 g creatine daily, and 30 g carbs if training over an hour. Keep notes—time, dose, how you felt—and tweak from there. That’s the fastest way to find what works for you.