My Current Pre-Workout Stack
Last Updated: October 2022
Summary
- Total Macros: 250 calories, 26g protein, 29g carbs, 2g fat
- 1-2 cups of coffee
- 1 banana (120 calories, 1g protein, 28g carbs)
- 1 scoop of whey protein powder (130 calories, 25g protein, 2g fat, 1g carbs)
- 5 grams of Creatine
- A pinch of Baking soda
- 8 grams of Citrulline malate
Coffee
- What: 1-2 cups of coffee (Amazon Link)
- When: In the AM, 30-60 minutes before workout. If working out in the afternoon or PM, I skip.
- Why: Coffee is a well-known sports performance aid that may increase your strength, endurance, power, alertness, and energy levels during a workout. Learn more.
Banana
- What: 1 Banana
- When: 30-60 minutes before workout
- Why: Easy to digest with fast digesting carbs (for fuel). Learn more.
Whey Protein Powder
- What: 1 scoop of Whey Protein Powder (Amazon Link)
- When: 30-60 minutes before workout.
- Why: Fast digesting form of protein that your body absorbs quickly. Think of pre-workout protein like priming the pump. By drinking protein before your workout, you can kickstart protein muscle synthesis that will take place during your workout. Learn more.
Creatine Monohydrate
- What: 1 rounded teaspoon = 5 grams (Amazon Link)
- When: 30-60 minutes before workout.
- Why: Creatine monohydrate is best known for its role in being able to bring more water into muscles and thereby enhance strength and performance. Creatine also acts as a fuel source for the brain, however, and can impact biological systems related to mood, hormones and more. Learn more.
Baking Soda
- What: A pinch (1/4 teaspoon)
- When: 30-60 minutes before workout.
- Why: Especially in high intensity sports and activities, it works by decreasing the acidity in working muscles to help you exercise longer. Learn more + Learn more.
Citrulline Mallate
- What: 8 grams (Amazon Link)
- When: 30-60 minutes before workout.
- Why: Citrulline malate has been demonstrated to increase the volume of sets you can perform in a workout session (study, study, study).
For a more detailed video on what to eat before, during, and after training for maximal muscle growth, I recommend this video.