Pre-Workout (The Igniter)
Goal: Energy & Focus.
Ingredients: Caffeine (Energy), Citrulline Malate (Pump/Blood Flow), Beta-Alanine (Endurance - the tingles).
Verdict: Useful for hard days. Optional.
Intra-Workout (The Sustainer)
Goal: Hydration & Fuel.
Ingredients: Electrolytes (Salt), EAAs/BCAAs (Amino Acids), Cyclic Dextrin (Fast Carbs).
Verdict: Only needed for sessions longer than 90 mins or heavy sweating.
Post-Workout (The Builder)
Goal: Recovery.
Ingredients: Whey Protein, Creatine, Carbs.
Verdict: Essential for hitting daily macros, but timing is flexible.
Conclusion
Most supplements are 5% of the equation. Sleep and Food are 95%. Spending money on Pre-workout when you sleep 4 hours is a waste.
