Dragonball pre-workout: 5 min screaming (no breathing allowed)

8:10 shitting your pants at the bottom of a squat in front of your gym crush because you decided to double your pre workout dose is KILLING. YOUR. GAINZZZZZ

2 cans of monster and a touch of Cialis is all the pre you'll ever need 🤣

The worst pre-workout mistake everyone is making is thinking pre-workout does anything besides give you a little caffeine and a pump

Bro when creatine prices go down to 2019 levels I will take 20g every day

Very useful information. Thank you for your research 🙏

Really appreciate the details and recommendations.

I wasn't expecting a video about supplementation, and I really enjoyed it. Would love to hear your opinion regarding some other popular supplements, even if those that might not be conducive to hypertrophy, such as omegas, multivitamins, and ashwagandha.

Very good content. Thank you. 😃👍

Great video, very insightful 🙏. Are there any other supplements you would recommend post workout?

I specifically add beta alanine to my pre-workout for the prickly skin feeling.

Sorry Milo. As a physician, “tummy upset” being the reason that taking creatine and caffeine together negated creatine benefits doesn’t pass the scientific smell test for me. I’d like to see more data that taking them together does indeed negate creatine benefits. If true, a physiological mechanism must explain it.

Milo I have to thank you for the newsletter about DOMs! Keep up man!

Bro you're killing the youtube game. I'm a sucker for these title. I NEED TO KNOW. Great balance, would never accuse you of click bait.

Very Good Video again. What about L-Arginin? Is this not important? Or is Citrullin enough?

I mix my own preworkout with cittruline malate and beta alanine. I add gatorade powder or a caffeinated crystal light packet for flavor and caffeine. I've briefly seen mentions that betaine is another component that seems to give a performance boost

This music always trips me out , love the content though!

Amazing vudeo man

LOL i was literally about to write to you to ask about PWO :D Sync is real lately

Good to know. Took my caffeine to close to the workout. Will try taking it a bit further out.

After 20 years of training first thing in the morning regularly and trying lots of pre-workouts in my time, what I have is now this: 1/2 tspn of Himalayan salt 1/2 tspn of organic raw honey 5g creatine monohydrate (convenient time to take, could take anytime) 3 organic deglet nour dates 1 organic banana This seems to cover the bases for me and definitely fuels my workouts well in my opinion. Don't feel the need for caffeine and never drink tea/coffee so am basically caffeine free. Have used it in the past and only really seemed necessary when especially tired, otherwise felt like overkill. Been recently trying "Warrior Pump Non Stim Pre-Workout Powder". This has 3G citruline mallate, Highly Branched Cyclic Dextrin, Glycerol Monostearate, Natural Beet Root Powder (Beta Vulgaris), and L-Norvaline. Have noticed a good pump in the gym from this but could be placebo effect and isn't significant (as with most natural supplements) so is definitely not a necessity. Hope that helps anyone, happy lifting.

Would love a more in depthe vid on creatine & on the benefit of citrulline malate vs pure l-citrulline without the malic acid mixed in

I believe that Greg Nuckols would have some additional context to add about creatine, you can talk to him on the next SBS podcast about his thoughts on this video. He would say that like 99% of people wouldn't need more than 3G (as maintenance), muscle size due two muscle hydration would be roughly less than 200 g both referencing stoichiometry. Also he believes the mechanism for creatine building muscle is likely not very related to the ergogenic improvements. I believe he also said the co-consumption of caffeine and creatine likely didn't effect its absorption. I think he also likes the evidence on beta alanine more or that might have just been trexler and that was much older.

I was jsut at the store looking at preworkout options, and so many of them had tons of strange ingredients and no batch testing labels.

As someone who has GERD and IBS, citruline malate isnt tolerable due to the malic acid component, HOWEVER L-citruline alone is very tolerable and anecdotally produces the same level of vasodilation. Does the malate actually produce a measurable result or is it neglible? Most of the newer formulations of pre workout are including just L-citruline and moving away from citruline malate ( I work at a supplement store)

Caffeine definitely works as part of a pre-workout, but I'm not sure the long-term downsides of caffeine are worth it.

i take coffee in the morning (1 cup) and creatine at some point during the day (5g), being a vegan i figure creatine is a good idea. occasionally i have beet root juice, but not specifically for the nitrates, i just like the taste of it.

Hi Dr Wolf, I'm currently a client with an online fitness coaching company. I'm in a fat loss phase and will be absolutely shredded come the end of May. From there on in, my coach will slowly get me to reverse diet and bring up my calories slowly and prime me up for a long muscle building phase. Having seen your passion and depth of knowledge about optimising every aspect of body composition, I'd be very interested in being coached by you for my bulking phase. I want to eliminate all the thinking and worrying about the most optimal techniques that are backed by science. I don't want to stress about which exercise and split would be most optimal. Could you take care of all this for me and more? I live in Birmingham, UK. Would you recommend a combined package of training and nutrition? Also, do you update nutrition and exercises based on how progress is made? Kind regards

Dr Wolf, do you have any opinions on the 0.1kg dosage for creatine? Is the recommendation derived from an isolated study or is there a body of evidence that supports this suggestion? Thank you and love the channel!

I feel like the various focus ingredients in pre, while not having any direct performance benefit, can surely help you in the day to day grind have more intensive lifts through better effort, definitely not required, but shouldn’t be overlooked imo

Oof. I was really hoping you were gonna say citrulline malate was a scam and not to waste my money. I tried it for a bit, but the taste reminded me too much of the the night before a bad hangover. Any knowledge on L-glutamine? Thanks for the hard work synthesizing all that information into an easy to digest form for us, Science Man.

Hey Milo how many calories should a pre workout meal be? how many carbs, protein and fat? Assuming the session lasts for 90-120 mins

In my experience L-Theanine is a good stack for a high caffeine pre-workout. Helps you keep focused without having that wired feeling. Do you have any opinion or information about L-Theanine?

3:1 egg whites to whole eggs + 150 g white rice + soy sauce. Black tea if it's AM. That's been my best preworkout after trying all the drinks.

When training in the evening it’s just food and decaf coffee or tea so I can placebo myself into caffeines effects without a big dosage of caffeine that could impact sleep

Indeed.

This has given me the idea to save money by mixing my own pre workout. Is there a certain supplement ingredient that you’d recommend to get the nitrate dosage? It’s hard for me to get it through diet alone.

Caffeine (200mg) caps cost pennies! Pop three and hit it!

Me while I'm trying to cover up my caffeine addiction: "Ah, yes. I am also current on the beta-alanine research." 🧐

What about Connor murphy’s famous forbidden protein shake?

Re. caffeine: on days when I need to train after work, I drink 1 Monster energy drink at around 5:45 when driving home, then hit the gym at around 7:15. It's certainly not ideal (but not terrible) for sleep, but for me this is a reasonable compromise. Edit: on the weekend and days when I work from home, I down a big cup of coffee ~30 min before the gym. This is much better

Does AAKG make any sens as a citrulline complement? I recently heard that it's not as stable as citrulline.

Do you use a particular product, or just DIY?

I was actually wondering if I should start supplementing with beetroot powder, and then this video came out!

Left out hydromax glycerol. That's an excellent aid.

1:12 probably the smartest sounding sentence ive heard

You could have made this video yesterday before I just bought a new pre-workout 🤦‍♂️

Should you take Citraline Malate on off days too?

6:23 citrulline malate is not better than citrulline alone. Go check Dean St. Mart please

As always, your local gym bro who just pounds a couple cups of coffee 30 minutes before working out to keep things simple is probably 90-95% optimal

Doesn't beta alanine need to accumulate similar to creatine, and the parasthesia is minimal to nonexistent when taken in smaller doses and after some attenuation? Hopeful there is a follow-up on a few such as Tyrosine, Theanine, and Taurine as those have become more common in minimalist, transparent preworkouts.

Thoughts Rhodiola rosea?

What are your thoughts on Alpha-GPC? It’s one of the few supplements I take before working out besides caffeine that makes me feel more stimulation but I have no idea how much I am placeboing myself.

Are there any other supplements that increase your strength ??

Is it possible that my current understanding is incorrect, can someone plis correct me in the comments if so? I typically consume my creatine in the morning as part of my routine, alongside 2-3 cups of coffee. Would there be potential benefits in shifting my creatine intake to later in the day? I don't experience any stomach discomfort with my current routine, except for the regular bowel movement around 9 a.m., which has been my lifelong pattern.

Is caffeine still effective from early morning workouts? I workout within 30 minutes of waking up due to work/family. I have heard someone (recently did a popular podcast with Dr Mike) say it doesn’t work that early due to the adrenal system

4-6mg of caffeine per kg seems retiredly high. At 109kg I would need to take 654mg? That seems dangerous.

Beta alanine never gives me paresthesia, it just gives me internal piles, which 9/10 means bleeding. Largely, I avoid it. 🤣

I work out as soon as I wake up and don’t eat any calories until after working out for 90 minutes. Is there good evidence showing carbs and/or protein prior or during the workout is optimal?

Pre workout: coffee Post workout: steak and eggsies Post-post workout: sleep

Citrulline malate in what proportion? 2:1? 3:1? Or just L-citrulline? Thanks wolf!

I recently started taking 200mg caffeine tablets around 25 mins before my morning training; for me seemingly it helps not only to feel more awake, but also raise my heart rate before training, with which its easier to warm up and later helps to keep the sets as similar as possible Not sure If I would go to 300mg or more, that might raise the heart rate too high during the actual sets and hinder performance

Easy! Proprietary Blend 😅

best: 1 litre of black coffee. This will also empty the bowels, which is a plus for when pushing extra hard at the gym.

Maximalist natty cycles for gojiralistic muscle growth and strength...

What about l theanine, betaine and alpha GPC? You consider those useless or just not enough evidence to say?

What are your thoughts on Nitric Oxide?

Dr. Wolf, are you stating that a 220 lb body builder should take up too 600 mg of caffeine as a pre workout?!? That is 50% more than what the Mayo clinic recommends for an entire day's consumption.

8:00 Do we have any research on the effects of pants-shitting on hypertrophy? Or is this conjectural?

Here for the tummy

What about glycerol for the pumps

Doesnt caffeine draw water out and creatine draws water in? I would imagine thats why they arent good together. Also, everyone claims caffeine is king but i avoid it in my preworkout so as not to iterfere with my sleep. At what point does caffeine interfere with sleep/recovery consequently compromising gains?

Betaine has some evidence behind, I expected you would cover it

Do we build up a tolerance to caffeine, and therefore pre-work out is a waste after a few days/ weeks ?

I make my own pre-workout. so I am ready to learn something. (Edit: so I may be wasting $$ on beta alanine, but the results are mixed) okay

How abour tart cherry juice or watermelon

I use a pop and some candy

Shouln't Citrulline Malate just be the salt of Citrulline with Malic acid?

I love that 0.1 grams per kilogram creatine dosing. Anecdotally I found that I did not notice an effect from creatine until I doubled the dose to 10g daily. For reference I weigh around 105 kilos.

Creatine "melts" in hot water. Is creatine effective used that way?

How do you feel about Gorilla Mode?

So no alpha GPC, theanine, or smacks on the face?

great

But how is creatine a preworkout supplement? Might as well have said whey protein

Jym pre-workout has it all plus creatine

Twinkies and Coffee got it.

thank you -`♡´-

Idk this video doesn't sit well with me. It feels like trying to find problems for the sake of finding problems and forcibly trying to make it seem like this is an issue that scientists have figured out that others haven't. People are obviously taking a preworkout for energy and the pump. Caffeine does the job of the first one ; I don't see a point in saying all these good things about caffeine and then trying to discredit preworkouts which literally have the same ingredient. The creatine argument seems completely pointless since you can obviously use both of them at different times of the day and get the benefits of both. Its not like creatine being good somehow makes caffeine not worthwhile. The citrulline malate discussion is also really weird. No mention of dosages and for some reason is being analyzed with 1RM as a proxy....for a pump ingredient....That makes zero sense to use that as an informative piece of evidence and even then it still shows improvements in half the data set while going even in the other half. A proper analysis to try to disprove the function of citrulline would need to at minimum be looking at blood flow/vasodilation, not at 1RMs. In a similar sense it was super odd to talk about beta alanine and then use fat free mass as the metric of measurement?? I don't know who this is targetted at but that's a completely pointless narrative. That's like me saying,"ibuprofen is useless because it doesn't cure brain cancer'. The metric of analysis is totally disconnected from what the ingredient is meant to do.

As far as I know both Citrulline and Beta Alanine work based on saturation like Creatine. But Beta Alanine is awesome pre workout because parastesia hypes me up like nothing else

For the algorithm

What about dmaa and cialis?

3mg/kg caffeine? Are you trying to give me a panic attack 😅

I would figure that as a "scientist " he would at least get the chemical part right in working out but as usual in all videos this fails stick 2 just regular science studies

Does getting SA'ed by Dr Mike count as pre workout?

will you respond to tnf's video?

What about cialis

1500mg Sodium Nitrate 800mg Alpha-GPC 600mg Theobromine 400mg Caffeine Anhydrous 200mg Di-Caffeine Malate

I'm confused that you haven't eventually recommended taking creatine. Am I missing something? Always thought it's a staple that you can (and should) take 365 days a year.

Glad i don't use the pre-workouts

✝️💪