Pre-workout routines

[AdamWest]

30 minutes pre workout I mix 5g creatine, 4g beta alanine, and 200mg caffeine with crystal light. During my workout, I drink a shake with 45g dextrose, 1 scoop protein, and 10g BCAA's. Usually, I'll warmup with 10 mins on the eleptical. Have seen great results with this routine. Also, it's cheaper, and way more effective than buying any preworkout supplement.

[Turkish Juicer]

30 minutes pre workout I mix 5g creatine, 4g beta alanine, and 200mg caffeine with crystal light. During my workout, I drink a shake with 45g dextrose, 1 scoop protein, and 10g BCAA's. Usually, I'll warmup with 10 mins on the eleptical. Have seen great results with this routine. Also, it's cheaper, and way more effective than buying any preworkout supplement.

1. Several studies indicate, regular intake of Caffeine supplementation destroys Creatine metabolism in the muscle cell so it is not a good idea to have a PWO routine where you take both at the same time. My suggestion would be Caffein before WO and Creatine after WO (post-WO Creatine supplementation is strongly adviced as opposed to other methods of intake by supplemental nutrition experts). This way, you would have the best of two supps.

2. Unless the protein you are taking is a fast-acting whey isolate, it won't help with muscle breakdown when you take it during your workout. Whey concentrates should be ideally taken about 1 hr before for a succesful PWO supplementation workout as studies reveal, since they are rather slow acting proteins and are metabolised in a prolonged manner.

3. 40 gr of simple sugar intake during WO is a scientifically proven method for fighting catabolism, so those extra 5 gr is probably unnecessary.