Any advise when it comes to pre-workout supplements?

When considering pre-workout supplements, some non-stimulant options can boost performance without affecting sleep. Options like citrulline, arginine, nitric oxide, and beetroot are beneficial for those exercising at night who wish to avoid caffeine. Beetroot, in particular, shows consistent benefits for endurance performance. However, caution is advised for those prone to cold sores, as citrulline can exacerbate them 1.

Alpha GPC and other nootropics can enhance focus and alertness without typical stimulants. Such supplements might be best reserved for challenging training sessions rather than daily use to avoid dependency 1.

Rodiola may also help enhance performance by reducing perceived fatigue and aiding recovery, especially post high-intensity workouts. Many users find benefits with doses ranging from 100 to 200 milligrams, taken before exercise 2.

Ultimately, foundational lifestyle aspects like sleep, nutrition, and exercise are more critical than supplements. Supplements should be seen as an enhancement, not a necessity, to overall fitness routines 3 2.