Everything about pre-workout supplements — ingredients, dosing, TOP products
Indirectly — caffeine increases metabolism by ~3-11%, and a better workout means more calories burned. But it is not a fat burner per se.
It is possible, but recommended only on training days. Daily use increases tolerance and reduces the effect. On rest days — take a break from stimulants.
Stim contains caffeine or other stimulants — you feel an energy surge. Non-stim — without stimulants, mostly ingredients for the "pump" effect (citrulline, beta-alanine).
Pre-workout contains specialized ingredients for sport (citrulline, beta-alanine, creatine). Energy drinks — only caffeine + sugar. Pre-workout is significantly more effective for training.
If you train in the evening or are sensitive to caffeine, choose non-stim pre-workout options. They provide a "pump" effect without stimulation:
Powerful "pump" without stimulants
Endurance, delays fatigue
Strength and power
Focus without stimulants
| Week | Movement |
|---|---|
| 1-2 | Start with half a dose. Assess tolerance. |
| 3-8 | Full dose. Optimal effect. |
| 9-10 | Break from stimulants. Use non-stim. |
| 11+ | New cycle. You can change the product to avoid tolerance. |
Don't want to pay for the brand? Mix it yourself:
Mix with water or your favorite drink. ~3-5× cheaper than brand-name products!
The information provided on this page is for educational purposes and should not replace professional medical consultation. Before starting to take any supplements or changing your nutrition/training regimen, it is recommended to consult a doctor or a certified nutrition specialist.
No. All information is educational in nature. For health questions, consult a doctor.
We recommend starting with the basics: protein, creatine, vitamins. Later, you can add specialized supplements as needed.
Most sports supplements are safe when used according to recommended doses. However, some may have side effects — always read labels and start with lower doses.
You can find more useful articles, tools, and guides in our on the tools page. We also recommend following the latest scientific research in sports nutrition.
When starting to exercise, nutrition is no less important than the training itself. Here are the key principles everyone should know:
For those who exercise, it is recommended to consume 1.6-2.2 g of protein per kilogram of body weight per day. Protein is involved in muscle recovery after training and in the production of enzymes and hormones. Best sources: chicken, fish, eggs, cottage cheese, whey protein.
Carbohydrates are the main fuel for training. Complex carbohydrates (oats, rice, potatoes, whole-grain products) provide sustained energy. Simple carbohydrates (fruit, honey) are suitable before/after training for quick energy replenishment.
Healthy fats (avocados, nuts, olive oil, fatty fish) are essential for the production of hormones, including testosterone. Avoid trans fats and too many saturated fats.
Even 2-3% dehydration can reduce strength and endurance. Drink at least 2-3 liters of water per day, and more when exercising.
Weigh yourself once a week, in the morning, on an empty stomach. Daily fluctuations of 1-2 kg are normal (water, food).
Measure your chest, waist, hips, arms, and legs every 2-4 weeks. This better reflects changes in body composition than weight alone.
Take photos of yourself every 4 weeks, with the same lighting and from the same angle. Visual changes are often noticeable even when the scale doesn’t move.
Record every workout — exercises, weights, sets, reps. Progress motivates!
The 2024 meta-analysis (Journal of the International Society of Sports Nutrition) confirmed that total daily protein intake is more important than timing of consumption. However, even protein distribution throughout the day (20-40g every 3-4 hours) is still optimal for muscle protein synthesis.
New evidence indicates that creatine not only improves physical performance but may also positively affect brain function, especially under sleep deprivation or high mental load.
2025 There is evidence that consuming ~20-30% more plant proteins results in muscle protein synthesis similar to consuming animal proteins. Most importantly — the total amount of leucine (an amino acid), which stimulates muscle growth.
Studies (Sleep) confirm that sleeping less than 5 hours per night can decrease testosterone levels after just one night. Chronic sleep deprivation has a cumulative negative effect.
2024 clinical: There is evidence that 2.6 g of omega-3 per day over 16 weeks significantly reduced joint pain and stiffness in people with an active lifestyle.
The information provided on this page is for informational and educational purposes only. It is not intended to diagnose, treat, or prevent any diseases. Before starting any dietary supplements or changing your training/nutrition program, we strongly recommend consulting a healthcare professional. Individual results may vary. supp.lt assumes no responsibility for any adverse effects arising from the use of the information provided here.
All product names, trademarks, and logos belong to their respective owners. Links to products are promotional in nature.
The plant protein market is growing ~8% per year. More and more athletes are choosing vegan/vegetarian products not only for ethical reasons but also for health — plant proteins are often easier to digest and have less saturated fat.
Genetic testing and microbiome analysis allow the creation of individual nutrition plans. In the future, athletes will be able to receive supplement recommendations based on their DNA profile.
Smartwatches, sleep rings, glucose monitors — technologies allow accurate real-time monitoring of the effects of nutrition, sleep, and training on the body.
There is growing evidence of a link between the gut microbiome and athletic performance. Probiotics and prebiotics are becoming a standard part of athletes' supplement routines.
Athletes are increasingly choosing more sustainable products: recyclable packaging, locally sourced ingredients, plant proteins. The food supplement industry is responding to this trend with eco-friendly solutions.
Do you have questions about sports supplements or would you like a personal consultation? Visit our main website:
In summary, successful athletic performance is determined by three main components: training, nutrition, and rest. None of them can be ignored. Sports supplements are only an auxiliary means — they supplement, rather than replace, a balanced diet.
We recommend starting with the basic supplements (protein, creatine, vitamins) and only later, according to individual needs, adding specialized products. Consistency and patience — these are what produce the best long-term results.
Information updated: 2026-11 | Source: scientific research, recommendations from sports nutrition specialists.
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