Posted by VNDL Project
A good pre-workout can make your sessions feel sharper and stronger. Taking too much on day one can make you jittery, nauseous or awake at 2 a.m. Here's how to start right.
1. Start with half a dose
Most full-dose pre-workouts are built for experienced lifters. Start with one scoop instead of two, see how you feel, then build up over a week or two. VANDAL is designed this way: one scoop to start, two scoops for the full dose.
2. Know your caffeine total
Health Canada recommends no more than 400 mg of caffeine a day for healthy adults. Count everything: coffee, energy drinks, tea and your pre-workout. If you have two coffees before the gym, your pre-workout dose should be smaller.
3. Time it right
- Take it 20 to 30 minutes before you train.
- Avoid it within about 6 hours of bed if caffeine affects your sleep.
- Have a light snack if you get queasy on an empty stomach.
4. Read the label
- Listed doses. Avoid "proprietary blends" that hide how much of each ingredient you get.
- Pump ingredients in real amounts. Look for 3 g or more of L-citrulline per serving.
- Tingle or no tingle. Beta-alanine causes a harmless tingle. If you don't like it, choose a tingle-free formula.
- An NPN. In Canada, it means Health Canada reviewed the product before it was sold.
5. Hydrate
Drink water before and during your session. Stimulants plus a hard workout plus not enough water is a recipe for headaches.
Where to go next
Read why the tingle isn't proof it's working and how to compare citrulline doses, or shop VANDAL.
This article is for education only and is not medical advice. If you are pregnant, nursing, taking medication or managing a health condition, talk to your doctor before starting any supplement.
