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Ten years ago, pre-workout supplements were for the unhinged looking dudes in the gym who nobody made eye contact with.

You know the type: steroids, stringers, water jugs, strutting and peacocking, and the like.

Back then, the pre-workout space mostly consisted of products like Craze, Jack3d, and Detonate (all of which have been banned, by the way) that contained mega-doses of amphetamine-like stimulants and little else.

Fortunately, times have changed, and now we have pre-workout supplements that contain lower levels of much safer stimulants plus clinically effective doses of safe, natural ingredients scientifically proven to enhance performance and muscle and strength gain.

That\u2019s why people who take their training seriously aren\u2019t asking whether they should take a pre-workout supplement anymore but instead which they should choose and why.

And that\u2019s what Kurtis Frank and I talk about in today\u2019s interview.

In case you\u2019re not familiar with Kurtis, he\u2019s the director of Research and Development for my supplement company Legion Athletics as well as the co-founder and former lead researcher and writer for Examine.com, which is the premiere online resource for science-based information on supplementation.

Here\u2019s a sneak peek of what you\u2019ll learn in this episode:

- What a pre-workout is
- Ingredients that do and don\u2019t significantly improve performance
- How much you need to take of these ingredients to see benefits
- The pros and cons of including creatine in a pre-workout supplement
- And more.

5:43 - Interview
7:00 - Definition of Pre Workout
11:40 - Power output
18:18 - Alpha - GPC
20:12 - Alpha GPC dose
23:01 - How long before the workout should you consume?
31:39 - Best time to take creatine
34:32 - anaerobic
38:31 - Effective dose and timing of Citrulline
46:47 - Beta - alanine dose and timing.
49:09- What is betaine
59:05 - Aerobic
1:01:57 -Bad pre workout supplements

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