Pre-workout
supplementcaffeine-based training formulas
Performance
Research status · Dietary supplement
Dietary supplement; formulas vary widely — read the label.
Multi-ingredient formulas usually built around caffeine, often with citrulline and beta-alanine. Effects and stimulant content vary enormously between products; the caffeine dose is the number to actually track.
How it works
Caffeine reduces perceived exertion; citrulline supports blood flow; beta-alanine buffers muscular acidity (causes harmless tingling).
Commonly discussed use cases
- Training energy/focus
- Harder sessions on low-energy days
Supposed / potential benefits
- Acute training performance and focus, mostly from caffeine
Common side effects
- Jitters, elevated heart rate
- Sleep disruption if taken late
- Beta-alanine tingling (harmless)
Warnings & contraindications
- Watch total daily caffeine
- Heart conditions or blood-pressure issues → clinician conversation first
Typical timing considerations
20–40 minutes before training; avoid within ~8 hours of bedtime.
Administration route
Oral (drink mix)
Questions to ask your clinician
- Is this much caffeine appropriate for me?
- Any interaction with my medications?
Commonly tracked in Reta
Tracking fields organize user-entered, clinician-directed routines — Reta never recommends or computes doses.
Track this in Reta
Beta members get a ready-made tracker for Pre-workout — schedule, dose log, reminders, and check-ins — for organizing a clinician-directed routine. Personal tracking is available to everyone during the Public Beta.
Reta is a tracking and education tool — not a medical provider. Nothing here is a diagnosis, treatment, prescription, or dosing recommendation. Peptides and medications should only be used under the direction of a licensed clinician. Talk to a qualified clinician before starting, stopping, combining, or changing anything. Many compounds below are not FDA-approved for human use; some are investigational or sold through unregulated channels where purity and dosing are not guaranteed.