Pre-Workout & Fitness Supplement Timing Guide
Unlock peak performance by understanding the half-life and optimal timing of every ingredient in your pre-workout stack. Learn when to take each supplement for maximum pump, endurance, and recovery.
Pre-Workout Timing Timeline
Citrulline Malate (6-8g)
Peak NO production at workout time
Caffeine (200-400mg)
Reaches peak concentration
Beta-Alanine (3-5g)
Tingles subside, buffering begins
L-Tyrosine (500-2000mg)
Mental focus enhancement
Intra-Workout: BCAAs/EAAs
Sustain performance, reduce fatigue
Core Pre-Workout Ingredients: Timing & Half-Life
Caffeine Anhydrous
3-7 hours
30-45 min
3-6 mg/kg BW
4-6 hours
Timing Strategy:
- • Morning workout: Full dose 30-45 min before
- • Afternoon workout: Half dose or skip
- • Evening workout: Avoid or use stim-free
- • Stack with L-theanine (2:1 ratio) for smooth energy
Beta-Alanine
25 minutes
2-4 weeks
3.2-6.4g
15-20 min
Loading Protocol:
- • Week 1-2: 0.8g every 3-4 hours (4x daily)
- • Week 3+: 3.2g daily maintenance
- • Timing doesn't matter once saturated
- • Take with meals to reduce tingles
L-Citrulline / Citrulline Malate
1-2 hours
60-90 min
6-8g
3-4 hours
Optimization Tips:
- • Take 60 min pre-workout for peak pump
- • Citrulline malate (2:1) may reduce fatigue
- • Stack with 200mg grape seed extract
- • Empty stomach enhances absorption
Creatine Monohydrate
3 hours
5-7 days
3-5g
20g x 5 days
Timing Doesn't Matter:
- • Consistency > timing for creatine
- • Post-workout with carbs: slight benefit
- • Can take any time once saturated
- • Mix with warm water for better dissolution
Advanced Pre-Workout Compounds
Cognitive Enhancement for Training
Nootropics that improve mind-muscle connection and focus
L-Tyrosine
Half-life: 3-7 hours
Dose: 500-2000mg
Timing: 30-60 min pre-workout
Benefits: Focus under stress, reduces fatigue
Alpha-GPC
Half-life: 4-6 hours
Dose: 300-600mg
Timing: 45 min pre-workout
Benefits: Power output, growth hormone
L-Theanine
Half-life: 3-5 hours
Dose: 100-200mg
Timing: With caffeine
Benefits: Smooth focus, no jitters
Rhodiola Rosea
Half-life: 90 minutes
Dose: 200-400mg (3% rosavins)
Timing: 30 min pre-workout
Benefits: Fatigue resistance, mood
Intra & Post-Workout Recovery Timing
Intra-Workout Supplementation
Maintain performance during training
EAAs/BCAAs
Half-life: 3.5 hours | Dose: 10-15g
Sip throughout workout. Most beneficial during fasted training or sessions over 90 minutes. 2:1:1 ratio optimal.
Cyclic Dextrin
Half-life: 10-20 min | Dose: 25-50g
Fast gastric emptying. Provides energy without bloating. Mix with electrolytes for sessions over 60 min.
Electrolytes
Immediate absorption | Continuous sipping
Sodium: 200-500mg, Potassium: 100-200mg, Magnesium: 50-100mg per hour of training.
Post-Workout Window
Optimize recovery in the critical 30-minute window
Whey Protein
Half-life: 3-4 hours | Dose: 25-40g
Within 30 min post-workout. Fast absorption for MPS. Add 5g leucine if using plant protein.
Glutamine
Half-life: 1 hour | Dose: 5-10g
Immediately post-workout or before bed. Supports immune function and gut health after intense training.
HMB
Half-life: 2.5 hours | Dose: 3g
Split into 3x1g doses with meals. Most effective during cuts or high-volume training phases.
Goal-Specific Pre-Workout Stacks
💪 Maximum Strength
- • Creatine: 5g (anytime)
- • Caffeine: 400mg (-45 min)
- • Citrulline: 8g (-60 min)
- • Beta-Alanine: 3.2g (-30 min)
- • Alpha-GPC: 600mg (-45 min)
🏃 Endurance Focus
- • Caffeine: 200mg (-45 min)
- • Beta-Alanine: 4g (daily)
- • Beetroot: 500mg (-2 hrs)
- • Cordyceps: 3g (-60 min)
- • Sodium Bicarbonate: 0.3g/kg (-90 min)
🔥 Fat Loss
- • Caffeine: 200mg (-45 min)
- • L-Carnitine: 2g (-60 min)
- • Yohimbine: 0.2mg/kg (fasted)
- • Green Tea Extract: 400mg (-30 min)
- • HMB: 3g (protect muscle)
💨 Maximum Pump
- • Citrulline: 10g (-60 min)
- • Agmatine: 1g (-30 min)
- • Glycerol: 3g (-30 min)
- • S7: 50mg (-30 min)
- • Pink Salt: 1g (-15 min)
🧠 Focus & Connection
- • Caffeine: 100mg (-45 min)
- • L-Theanine: 200mg (-45 min)
- • Tyrosine: 2g (-60 min)
- • Alpha-GPC: 300mg (-45 min)
- • Lion's Mane: 1g (daily)
🌙 Evening Training
- • Citrulline: 6g (-60 min)
- • Beta-Alanine: 3g (-30 min)
- • Dynamine: 100mg (-30 min)
- • Agmatine: 750mg (-30 min)
- • B-Complex: 1 serving (-45 min)
Common Pre-Workout Timing Mistakes
Most ingredients need 30-60 minutes to reach peak levels. Taking pre-workout in the parking lot means you'll peak mid-workout instead of at the start.
That 5 PM pre-workout with 350mg caffeine is still 175mg active at 10 PM. This destroys sleep quality and recovery.
Taking pre-workout with a full meal delays absorption by 30-60 minutes. Either take on empty stomach or adjust timing accordingly.
Beta-alanine and creatine require daily loading for 1-4 weeks. They won't work acutely like caffeine does.
Cycling Strategies to Prevent Tolerance
Smart Cycling Protocols
Maintain effectiveness and prevent adaptation
Stimulant Cycling
- • Week 1-2: Full dose caffeine
- • Week 3: Half dose
- • Week 4: Stim-free week
- • Alternative: 5 on, 2 off (weekends)
Pump Ingredient Rotation
- • Month 1: Citrulline + Agmatine
- • Month 2: Nitrosigine + Glycerol
- • Month 3: Beetroot + S7
- • Prevents NO pathway downregulation
Complete Training Day Supplement Timeline
Morning Stack
Multivitamin, Vitamin D3, Omega-3, Creatine (5g)
Pre-Workout (-60 min)
Citrulline Malate (8g)
Pre-Workout (-30 min)
Caffeine (200mg), Beta-Alanine (3g), Tyrosine (1g)
Training Begins
Intra: BCAAs (10g) + Electrolytes (sip throughout)
Post-Workout
Whey Protein (30g), Glutamine (5g), Banana
Recovery Stack
Magnesium (400mg), Zinc (15mg), Casein Protein (25g)
Key Takeaways for Pre-Workout Timing
- ✓Most pre-workout ingredients need 30-60 minutes to reach peak levels
- ✓Citrulline should be taken 60 minutes pre-workout for maximum pump
- ✓Caffeine's long half-life means no pre-workout after 2 PM for most people
- ✓Beta-alanine and creatine timing doesn't matter once saturated
- ✓Empty stomach speeds absorption but may cause nausea in some
- ✓Post-workout protein within 30 minutes optimizes recovery
- ✓Cycle stimulants to prevent tolerance, not other ingredients
- ✓Match your stack to your training goals and time of day
Calculate Your Pre-Workout Clearance Time
Use our calculator to determine when pre-workout ingredients will clear your system
Open Half-Life Calculator →