L-Citrulline, Beta-Alanine, Malic Acid, the other pre-workout essentials

Think caffeine is the star ingredient of pre-workouts? Think again! Scientific studies show that effective pre-workouts are based on a complex synergy of carefully selected ingredients. In this article, discover the essential components that really make the difference in your preparation for exercise, and learn how to recognise a quality pre-workout.

Things to remember

Effective synergy A multi-ingredient pre-workout is more effective than caffeine alone, even with a lower dose of caffeine, thanks to the synergistic effects of the ingredients.
Muscle pump The combination of L-Citrulline and malic acid optimises vasodilatation and cellular energy production, significantly improving muscle pumps.
Improved stamina Beta-alanine: Beta-alanine increases muscular endurance by reducing the accumulation of lactic acid; the tingling sensation you feel is an indicator of its activation.
Performance Hydration : The combination of glycerol and electrolytes can improve performance up to 20% via better cell hydration and vascularisation.
Mental Focus The synergy between L-Tyrosine and Rhodiola significantly improves concentration and reduces mental fatigue during exercise.
Optimised absorption Black pepper extract acts as a natural booster, significantly increasing the absorption of all the other ingredients.
Scientific evidence Studies show that a well-formulated pre-workout improves anaerobic power by 8% compared with placebo.

What exactly is a pre-workout?

A pre-workout is a dietary supplement designed to optimise your sporting performance, taken around 30 minutes before training.

These supplements combine several active ingredients that work synergistically to improve your energy, concentration and stamina. You may be wondering "Why not just have a coffee? Indeed, although caffeine is indeed an important component of pre-workouts, it is only one piece of the jigsaw.

In another article the role of caffeine in sports performanceThis time we're going to take a look at some of the ingredients that make the difference in a pre-workout, the ones we know but which all have strange names... yes yes

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What do researchers have to say about the effectiveness of pre-workouts?

Scientific research clearly shows that multi-ingredient pre-workouts are more effective than caffeine alone. Two major studies in particular have caught our attention, with results that will probably surprise you.

Martinez's team (2016) carried out a fascinating study on 13 amateur sportsmen and women. Their protocol? To compare performance with a pre-workout versus a placebo during strength and power exercises. The results speak for themselves: significant improvement in anaerobic power with pre-workout (+8% compared with placebo).

More recently, Lutsch and his team (2020) took the analysis a step further. They compared three situations: a multi-ingredient pre-workoutpure caffeine (6mg/kg body weight), and a placebo. What was most interesting? The pre-workout, even with half as much caffeine as the "pure caffeine" condition, produced the same improvements in energy expenditure and performance!

"These results suggest that other ingredients in the pre-workout supplement may have provided a synergistic effect".

stress the researchers.

Which brings us to a crucial question: what are these famous ingredients that make all the difference?

What are the really essential ingredients in a pre-workout?

Scientific research, in particular the study by Lutsch (2020), shows that an effective pre-workout must combine three categories of key ingredients: active ingredients for physical performance, components for cognitive function, and elements to promote hydration and absorption. Synergy between these components is therefore very important to obtain optimum results.

Performance-enhancing active ingredients: the driving force behind your training

The duo L-Citrulline + Malic Acid is a particularly effective combination. Studies show that an optimal dosage is around 4-6g of citrulline, combined with 1.5-2g of malic acid. This combination, known as citrulline malate, significantly improves muscle blood flow and cellular energy production. (For best results, look for these dosages in your pre-workout)

La Beta-alanine is another key ingredient, with an effective dose of between 1.2 and 2.4g per dose. Research shows its role in buffering muscle acidity, helping to improve endurance during intense effort.

Studies show a 2.85% improvement in performance during intense exercise between 60-240 seconds.

Cognitive boosters: for a mind of steel

La L-Tyrosine and the Rhodiola form an interesting synergistic combination. Recent studies show that L-Tyrosine improves concentration during exercise, while Rhodiola, an adaptogenic plant, optimises the response to the stress of training.

Hydration and absorption: the secret of optimal effectiveness

Le glycerol monostearate plays a crucial role in cellular hydration. Research indicates that electrolyte supplementation (particularly sodium and potassium) is essential to maintain performance during exercise.

L'black pepper extracteven in small quantities, significantly improves the bioavailability of the other ingredients, according to several recent studies.

These dosages and combinations are based on the latest scientific research, in particular the study by Martinez (2016), which demonstrated the importance of synergy between ingredients.

What are the most frequently asked questions about the ingredients in pre-workouts, apart from caffeine?

Non-stimulant ingredients raise a lot of legitimate questions. As we've seen, the formulation of a pre-workout goes far beyond caffeine, and each component deserves special attention, so here are a few questions you're likely to ask yourself about the components of a pre-workout.

Are beta-alanine tingles normal?

Yes, and it's even a good sign! These tingling sensations, known as paresthesia, are completely harmless and indicate that beta-alanine is active. The study by Martinez (2016) showed that these sensations generally appear with doses above 800mg. And if you'd like to know more about this subject, we've written an article on what causes tingling in a pre-workout.

Why is citrulline preferred to arginine?

La citrulline has much better bioavailability than pure arginine. Studies show that it increases blood arginine levels more effectively than direct arginine supplementation. What's more, citrulline combined with malic acid (citrulline malate) offers additional benefits:

Better intestinal absorption
Increased energy production
Optimised recovery

Are electrolytes really necessary in a pre-workout?

Absolutely! The Lutsch study (2020) showed that combining electrolytes (sodium, potassium) with glycerol significantly improves performance. This trio acts synergistically to :

Optimising muscle hydration
Maintaining electrolyte balance during exercise
Improve muscle pump
Preventing exercise-induced cramp

Optimal hydration can increase performance by up to 10-20% according to certain studies

Are L-tyrosine and Rhodiola really effective?

These 'nootropic' (cognitive-enhancing) ingredients have been scientifically proven. L-tyrosine improves concentration and motivation, particularly in situations of stress or fatigue. Rhodiola helps to :

Reduce mental fatigue
Improving performance under stress
Optimising recovery

(The combination of these two components creates a synergy that is particularly interesting for mental focus).

Is black pepper really useful in the formula?

Although present in small quantities (5-10mg), black pepper extract (piperine) plays a crucial role. Recent research shows that it can increase the absorption of certain nutrients by up to 2000%. It's a real 'booster' for your pre-workout.

How do you choose the right pre-workout for your goals?

The choice of a quality pre-workout is based on three essential criteria: scientifically proven optimal dosages, transparency of ingredients, and a proprietary blend-free formulation. After testing over 42 formulations, we have developed a pre-workout that meets all these criteria.

Key points to check on the label

Optimum dosages Looking for a formula with 4750mg of L-Citrulline, like ours, combined with 1500mg of malic acid for a perfect synergy?
Complete ingredients Check for the presence of beta-alanine (1250mg), glycerol (500mg) and Rhodiola (150mg).
Stimulant/non-stimulant balance our moderate caffeine content (100mg) means you can use it regularly without becoming addicted to it

Advice on use for optimum results

(To maximise the benefits of each ingredient)

Take your pre-workout 30 minutes before exercise
Start with half a dose to assess your tolerance
Stay well hydrated during your session

Our advanced formula has been developed after extensive research and testing to give you the most effective ingredients with a legendary taste, for just 0.4g of sugar!