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Pre-Workout StacksEvidence & Dosage

Caffeine + Beta‑Alanine + Citrulline, Safety and Synergies.

Studies last updated

Evidence at a glance

Total studies
950
With abstract
47
Meta / Systematic / RCT
130
Highly cited
50
Publication years
1982–2026

Pre-Workout Stacks in the context of Performance

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Top studies on Pre-Workout Stacks

Ranked by influential-citation count and publication year.

  1. International society of sports nutrition position stand: caffeine and exercise performance.

    J Int Soc Sports Nutr2021n=160review200 influential citations

    Following critical evaluation of the available literature to date, The International Society of Sports Nutrition (ISSN) position regarding caffeine intake is as follows: 1. Supplementation with caffeine has been shown to acutely enhance…

  2. Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses.

    Br J Sports Med2020n=11Meta-Analysis200 influential citations

    Objective To systematically review, summarise and appraise findings of published meta-analyses that examined the effects of caffeine on exercise performance. Design Umbrella review. Data sources Twelve databases. Eligibility criteria for…

    Finding: Caffeine ingestion was ergogenic for aerobic endurance, muscle strength, muscle endurance, power, jumping performance, and exercise speed.

  3. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis.

    Sleep Med Rev2023n=24Meta-Analysis200 influential citations

    The consumption of caffeine in response to insufficient sleep may impair the onset and maintenance of subsequent sleep. This systematic review and meta-analysis investigated the effect of caffeine on the characteristics of night-time…

  4. Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis.

    Scand J Med Sci Sports2005n=109Meta-Analysis126 influential citations

    The purpose of this study was to use the meta-analytic approach to examine the effects of caffeine ingestion on ratings of perceived exertion (RPE). Twenty-one studies with 109 effect sizes (ESs) met the inclusion criteria. Coding…

  5. Risk or benefit? Side effects of caffeine supplementation in sport: a systematic review.

    Eur J Nutr2022n=421Systematic Review117 influential citations

    <h4>Purpose</h4>The aim of this study was to systematically review evidence on the prevalence and magnitude of side effects associated with caffeine supplementation in athletes.<h4>Methods</h4>Systematic searches through the PubMed, VHL,…

  6. Effects of β-alanine supplementation on exercise performance: a meta-analysis.

    Amino Acids2012n=360meta100 influential citations

    Due to the well-defined role of &#x3b2;-alanine as a substrate of carnosine (a major contributor to H+ buffering during high-intensity exercise), &#x3b2;-alanine is fast becoming a popular ergogenic aid to sports performance. There have…

    Finding: β-alanine supplementation improved exercise measures more than placebo overall in this meta-analysis.

  7. Effect of phototherapy (low-level laser therapy and light-emitting diode therapy) on exercise performance and markers of exercise recovery: a systematic review with meta-analysis.

    Lasers Med Sci2015Meta-Analysis98 influential citations

    Recent studies have explored if phototherapy with low-level laser therapy (LLLT) or narrow-band light-emitting diode therapy (LEDT) can modulate activity-induced skeletal muscle fatigue or subsequently protect against muscle injury. We…

  8. Efficacy of acute caffeine ingestion for short-term high-intensity exercise performance: a systematic review.

    J Strength Cond Res2010n=29Systematic Review88 influential citations

    Caffeine is the most widely used drug in the world, commonly ingested in coffee, tea, soda, and energy drinks. Its ability to enhance muscular work has been apparent since the early 1900s. Caffeine typically increases endurance…

  9. Modulation of Exercise-Induced Muscle Damage, Inflammation, and Oxidative Markers by Curcumin Supplementation in a Physically Active Population: A Systematic Review.

    Nutrients2020n=237systematic88 influential citations

    Physical activity, particularly high-intensity eccentric muscle contractions, produces exercise-induced muscle damage (EIMD). The breakdown of muscle fibers and the consequent inflammatory responses derived from EIMD affect exercise…

  10. Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review.

    Nutrients2017n=23Systematic Review81 influential citations

    Athletes use nutritional supplementation to enhance the effects of training and achieve improvements in their athletic performance. Beetroot juice increases levels of nitric oxide (NO), which serves multiple functions related to increased…

Frequently asked

What dosage was studied?
• caffeine (3-6 mg/kg body mass) • Caffeine supplementation / caffeine ingestion (Not reported) • Caffeine consumption (Coffee 107 mg per 250 mL; pre-workout supplement 217.5 mg)
Are there safety considerations for Pre-Workout Stacks?
• Very high doses of caffeine (e.g. 9 mg/kg) are associated with a high incidence of side-effects and do not seem to be required to elicit an ergogenic effect. • Not reported • No adverse events reported in the abstract. • Tachycardia/heart palpitations were among the most prevalent side effects.

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