Why do I need to know these?
If you’re not already checking the ingredient doses of your supplements – you NEED to start.
The vast majority supplement companies are taking advantage of YOUR lack of knowledge of effective ingredients and their doses.
Using tricks like proprietary blends, and including ingredients in minimal amounts, supplement companies are lining their pockets with your naivety.
Protect yourself, and use this simple checklist next time you buy a pre-workout, to make sure you get your money’s worth.
Few formal studies in humans, especially for “pumps”.
Effective doses for pumps from the majority of anecdotal evidence are about 500-1000mg.
For reducing pain: 2670mg per day (1).
For depression: 2000-3000mg (2).
6000mg for pumps and endurance (3), but unreliable.
3. Beta Alanine
2500mg for power output (6).
200mg for wakefulness is adequate.
Effects top out at about 450mg (more accurately 5mg/kg) – especially for athletic performance (7).
6. Carnitine (ALCAR)
About 2000mg for concentration (8).
7. Carnitine (GPLC)
8. Carnitine (Tartrate)
4000mg for work output (11).
9. Choline Bitartrate
250mg for attention and focus (14).
11. Alpha-GPC Choline
600mg for power (15).
12. Citrulline (Malate)
13. Cocoa Extract
500mg of polyphenols for mood (18).
5000mg for strength and power (19).
15. Dicaffeine Malate
1.33x caffeine dose. (Dicaffeine malate is 75% caffeine).
May not be effective in any dose (highly regulated by the body).
Growth hormone may be increased with 3000-5000mg (20).
50mg for energy, and mood via MAO inhibition (citation needed).
20. N-Phenethyldimethylamine (Eria Jarensis Extract)
125mg twice daily is the standard dose used in supplements, for mood and stimulant effects (25).
500mg for pumps and endurance (26).
2000mg for reducing perception of fatigue (27).
23. Rhodiola Rosea
Unknown (feel free to suggest doses and sources).
May improve cell volume and reduce cramping from fat burners.
28. Velvet Bean (Mucuna Pruriens)
5000mg dried bean, for mood and subjective wellbeing (check L-DOPA extract percentage) (36).
10mg twice daily on an empty stomach for fat-burning effects.
Insulin release negates any effects from yohimbine (37).
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