From the Guidelines
Preworkout supplements containing caffeine and beta-alanine should be taken in dosages of 150-300mg of caffeine and 3-6g of beta-alanine daily, with careful consideration of individual tolerance and potential side effects, as recommended by recent studies 1. When considering preworkout supplements, it's essential to prioritize morbidity, mortality, and quality of life as outcomes. The recommended dosage for preworkout supplements typically includes 150-300mg of caffeine taken 30-60 minutes before exercise, and 3-6g of beta-alanine daily (which can be split into smaller doses of 1.5-2g to reduce tingling sensations) 1.
Key Considerations
- Caffeine intake should not exceed 400mg per day, as recommended by the DGA 1.
- Adolescent and child caffeine consumption should not exceed 2.5 mg · kg body weight –1 · d–1 1.
- Beta-alanine may cause skin rashes and/or transient paraesthesia (skin tingling), and its use should be carefully planned alongside training and match loads 1.
- Preworkout supplements should be consumed consistently on training days, mixing the powder with 8-12 ounces of water.
- Caffeine enhances performance by increasing alertness and reducing perceived exertion, while beta-alanine builds up in muscles over time to buffer acid accumulation during intense exercise.
- Start with lower doses to assess tolerance, especially if you're sensitive to stimulants.
- Avoid taking preworkout supplements late in the day as caffeine has a half-life of 5-6 hours and may disrupt sleep.
- Stay hydrated when using these supplements, as caffeine has mild diuretic effects.
- If you experience adverse effects like jitters, anxiety, or heart palpitations, reduce your dosage or discontinue use and consult a healthcare provider, as stimulant use can have cardiovascular effects and toxicities, particularly in competitive athletes 1.
From the Research
Preworkout Supplements and Their Effects
- Preworkout supplements often contain ingredients such as caffeine, beta-alanine, and other compounds that aim to enhance exercise performance and reduce fatigue 2, 3, 4, 5, 6.
- The effectiveness of these supplements can vary depending on the specific ingredients, dosages, and individual responses 2, 3, 4, 5, 6.
Recommended Dosage and Usage
- The recommended dosage of preworkout supplements containing caffeine and beta-alanine can vary, but typical dosages range from 200-400 mg of caffeine and 2-4 grams of beta-alanine per serving 4, 5, 6.
- It is essential to follow the manufacturer's instructions and start with a low dose to assess tolerance and potential side effects 3, 4.
- Supplements containing similar ingredients and doses have been shown to be safe for ingestion periods lasting up to 28 days in healthy, recreationally trained individuals 4.
Potential Side Effects
- Common side effects of preworkout supplements include jitteriness, anxiety, and gastrointestinal issues, particularly when consumed in excess or by sensitive individuals 3, 4, 5.
- Caffeine and beta-alanine can also cause increases in heart rate, blood pressure, and urinary output, which may be problematic for individuals with pre-existing medical conditions 4, 5.
Performance Enhancement
- Preworkout supplements containing caffeine, beta-alanine, and other ingredients have been shown to improve muscular endurance, reaction time, and aerobic capacity in some studies 2, 4, 6.
- However, the effects of these supplements on performance can vary depending on the specific ingredients, dosages, and individual responses, and more research is needed to fully understand their effects 3, 5.