⚡ Pre-Workout Energy
Low training readiness
Flat, unmotivated, underperforming sessions.
Time caffeine ~45 minutes pre-session with a fast carb.
Right-timed stimulant and fuel is the cheapest performance jump there is.
Move — the mechanics that fix it: Time your stimulants
Caffeine 3–6 mg/kg ~45 min pre; citrulline for pump; ensure sleep/hydration underlie it.
- Air Bike
- Cross-Body Crunch
- Decline Oblique Crunch
Fuel — foods to fuel it
- Chicken Breast (steamed, no skin) (local SG)
- Fish Soup (sliced, with rice) (local SG)
- Salmon (cooked) (local SG)
- Sardines (canned in water) (local SG)
- Eggs (2, whole, cooked) (local SG)
- Greek yogurt (plain, nonfat) (local SG)
Daily nutrient targets: protein: 130g (goal), kcal: 2400kcal (goal)
Stack — evidence-ranked compounds
- Caffeine — ★★★★★
- L-Citrulline / Citrulline Malate — ★★★★☆
- Beta-Alanine — ★★★★☆
- Creatine Monohydrate — ★★★★★
- L-Tyrosine — ★★★☆☆
- Vitamin D3 (+ K2) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes pre-workout energy?
Low training readiness. Flat, unmotivated, underperforming sessions.
What exercises help pre-workout energy?
Key movements: Air Bike, Cross-Body Crunch, Decline Oblique Crunch.
What should you eat for pre-workout energy?
Foods that support it: Chicken Breast (steamed, no skin), Fish Soup (sliced, with rice), Salmon (cooked), Sardines (canned in water), Eggs (2, whole, cooked).
What supplements help pre-workout energy?
Evidence-ranked options: Caffeine, L-Citrulline / Citrulline Malate, Beta-Alanine, Creatine Monohydrate, L-Tyrosine.