Guides

When Should You Take Pre-Workout? Timing, Empty Stomach and Evening Training

When to take pre-workout for your training slot, whether to take it on an empty stomach, and how to protect your sleep if you train in the evening.

Pre-Workout vs Pump Formula: Stim or Stim-Free, Which Should You Choose?

The difference between a stim pre-workout and a stim-free pump formula, which to choose for your training time, and how to stack both without overdoing beta-alanine.

L-Citrulline Dosage: How Much Citrulline Do You Need for Pumps and Performance?

Most studies use 6–8g of citrulline malate, about 4–5.3g of actual citrulline, 40–60 minutes before training. Here is how L-citrulline, citrulline malate and citrulline nitrate compare, and what th...

How to Read a Supplement Label: Doses, Blends and UK Rules

How to read a supplement label: fully disclosed formulas vs proprietary blends, per-serving vs per-scoop doses, which doses to look for, caffeine totals and UK labelling rules.

How Much Caffeine Is in Pre-Workout, and How Much Is Too Much?

How much caffeine pre-workouts contain, what EFSA's 200mg single-dose and 400mg daily figures mean for you, and how tolerance and sleep change the right dose.

Glycerol for Pumps and Hydration: What It Is and How to Use It

Glycerol helps your body hold on to the fluid you drink. Here are the research doses, what the evidence says about pumps, side effects, anti-doping rules and how to use it sensibly.

Electrolytes for Gym Training: Do Lifters Actually Need Them?

When lifters need electrolytes and when water is enough, what sodium, potassium and magnesium do, how much you lose in sweat, and simple ways to check your hydration.

Creatine Monohydrate: How Much, When, Loading and the Myths

How much creatine monohydrate to take, when to take it, whether to load, and what the research really says about water retention, hair loss and kidney health.

Beta-Alanine Tingle Explained: Why It Happens, Is It Safe and How to Reduce It

The beta-alanine tingle is paraesthesia, a skin nerve response that fades within 60–90 minutes. Here is why it happens, what the safety research says, how much you need daily and how to reduce it.