Citrulline malate for pump and performance: 6-8 g dosing, pre-workout timing, real evidence and how it compares to arginine. An honest athlete's guide.
Caffeine and exercise: how much (3-6 mg/kg), when (30-60 min before), effects on strength and endurance, tolerance and safety. Evidence-based athlete guide.
Caffeine, citrulline, beta-alanine: the ingredients that work vs the filler. How to read the label, effective doses and safety.
Pre or post workout? With carbs? On rest days? The honest truth about creatine timing, backed by the evidence.
What to eat before a workout: carbs as the priority, some protein, timing 1-3 hours ahead. Pre-workout snacks, fasted training pros and cons, plus examples.
