Nearly all pre workout supplements come with a dosage recommendation, but how accurate is it? Often time, dosages should be based on bodyweight, and the recommended amount is simply an average.
Discover your true pre workout dosage for a variety of popular supplements as well as where to find them on the web.
Using the calculator is simple. Enter your weight in pounds or kilograms, select your supplement of choice, press calculate, and you are good to go!
Caffeine is the most widely consumed stimulant in the world and is most often found in coffee, tea, or supplement form. Whether you get your jolt from your morning coffee or as part of your pre workout mix, you will need to know proper dosing guidelines. Excessive caffeine can lead to various issues like headaches, jitters, insomnia, and more. Most researchers agree that a standard caffeine dosage should be 4-6mg/kg of bodyweight in healthy individuals . This means a 150lb person should consume 272-408mg and a 200lb person should consume 364-546mg of caffeine per day. One cup of coffee (8 fl. Oz.) contains 95mg of caffeine, so if you drink coffee as well as take caffeine supplements as part of your pre workout regimen bear that number in mind before making your mix.
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Many individuals take NALT for its stress relieving properties, particularly stress relating to physical activity. However, taking the wrong dose can dramatically affect its efficacy. Human studies show the most promise with a dosage of 100-150mg/kg of bodyweight taken an hour before exercise. This is roughly the equivalent of 7-10g for a 150lb person and 9-13.5g for a 200lb person. If you are unfamiliar with the effects of NALT, you should always start with a lower dosage and work your way up from there.
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Acetyl L-Carnitine, also known as L-Carnitine or simply ALCAR, has benefits for both the brain and the body. ALCAR has the potential to boost your learning abilities; this benefit increases with prolonged usage over time. ALCAR is also popular as a fat loss aid and can boost your motivation. An average ALCAR dosage for healthy adults is 10mg/kg . This means a 150lb person would take 680mg and a 200lb person would take 910mg per day.
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Beta alanine is an extremely popular pre workout supplement and is well known for its abilities to improve athletic performance. Once ingested, beta alanine becomes carnosine, which the muscles use as a buffer against lactic acid. This leads to improved cardiovascular abilities as well as increased reps in the gym. The suggested dosage for a healthy individual is 16mg/kg . This is a little more than 1 gram of beta alanine for a 150lb person and approximately 1.5 grams of beta alanine for a 200lb person.
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Citrulline malate is a very popular pre workout supplement for a number of reasons. It enhances ATP production, which is what your muscles use for energy. Increased ATP means you can train harder and recover faster. Another great benefit is citrulline malate can increase lean muscle gains. Healthy individuals should take 40mg/kg of citrulline malate . This means a 150lb person should take around 2.75g of citrulline malate and a 200lb person should take a little over 3.5g.
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Creatine Monohydrate is a great way to boost ATP, the energy your muscles need to do any kind of intense physical exercise. This increase in energy also allows individuals to train with more intensity. This means more reps for weight lifters and better endurance for runners and cyclists. There are a couple of methods to supplementing with Creatine Monohydrate. Some individuals choose to start with a loading phase of 0.3g/kg of bodyweight for 5-7 days, and then switch over to 5g per day for maintenance . The loading phase would be roughly 20g for a 150lb person and 27g for a 200lb person. Another option is to supplement with 2g of Creatine Monohydrate per day to maintain a basic level of Creatine Monohydrate.