Protocol·Athletic Performance·Beginner·Reviewed June 9, 2026
Pre-Workout Protocol.
A pre-training stack that targets three levers of acute performance: phosphocreatine availability for repeated high-intensity efforts, intramuscular carnosine buffering to delay acidosis-related fatigue, and nitric oxide precursor support for blood flow, layered with amino acids studied for focus and fatigue resistance under training load.
The pre-workout protocol in brief.
A quick summary. The full stack, with dose and timing for each supplement, is below.
The Pre-Workout Protocol is a beginner stack of 6 supplements aimed at athletic performance: Creatine, Beta-Alanine, L-Citrulline, L-Tyrosine, Taurine, and L-Arginine. 3 are core and the rest are optional add-ons, at roughly $30-50/mo. Each supplement below lists its dose, timing, role, and the evidence behind it.
What is in the pre-workout protocol.
Dose, timing, role, and evidence tier for each supplement. Core items carry the protocol; optional ones are situational. Open any name for the full profile.
| Supplement | Dose | Timing | Role | Evidence |
|---|---|---|---|---|
| Creatine | 3-5 g (creatine monohydrate) | Daily, taken any time of day with a meal; benefit comes from saturation over weeks, not from a single pre-workout dose | Core | Strong |
| Beta-Alanine | 3.2-6.4 g daily, split into smaller doses (about 0.8-1.6 g each) to limit paresthesia | Daily, dose timing is flexible because the benefit comes from raising muscle carnosine over 2 to 4 weeks rather than from an acute pre-workout dose | Core | Strong |
| L-Citrulline | 6-8 g L-citrulline (or about 8 g citrulline malate) | About 60 minutes before training | Core | Moderate |
| L-Tyrosine | 500-2000 mg | 30 to 60 minutes before training, ideally on an empty stomach since other large amino acids compete for uptake | Optional | Moderate |
| Taurine | 1-2 g | About 60 minutes before training | Optional | Moderate |
| L-Arginine | 3-6 g | About 60 to 90 minutes before training | Optional | Emerging |
Creatine increases muscle phosphocreatine stores, which help regenerate ATP during short, repeated high-intensity efforts and can improve strength and power output over a loading or maintenance period.
Beta-Alanine is the rate-limiting precursor to muscle carnosine, an intracellular buffer that may delay the drop in pH during high-intensity exercise lasting roughly 1 to 4 minutes, supporting work capacity.
L-Citrulline raises plasma arginine more effectively than oral arginine and feeds nitric oxide synthesis, which may support blood flow and reduce perceived exertion, though ergogenic findings across studies are mixed.
L-Tyrosine is a precursor to dopamine and norepinephrine and may help maintain cognitive performance and focus under acute physical or environmental stress, with most evidence drawn from cognitive rather than strength outcomes.
Taurine is involved in cellular calcium handling and osmoregulation in muscle, and some studies report small benefits to endurance or recovery, though results are inconsistent and it is best treated as an adjunct.
L-Arginine is a direct nitric oxide precursor, but oral doses undergo extensive first-pass metabolism that blunts the rise in plasma arginine, so its independent ergogenic effect is uncertain and L-Citrulline is generally the more reliable pathway.
How the pieces combine.
The mechanistic rationale for stacking these together rather than taking them in isolation.
- Creatine and Beta-Alanine are the chronic foundation: both work by saturating muscle stores over weeks, so consistency matters more than taking them right before the session.
- L-Citrulline and L-Arginine act on the same nitric oxide pathway, but L-Citrulline raises plasma arginine more efficiently, so they are redundant rather than additive; choose L-Citrulline as the primary option and treat L-Arginine as optional.
- Beta-Alanine buffers pH while Creatine supports ATP regeneration, addressing two distinct fatigue mechanisms during repeated high-intensity efforts.
- L-Tyrosine and Taurine act as acute adjuncts taken before training, with L-Tyrosine targeting focus under stress and Taurine targeting cellular calcium handling, neither of which overlaps with the buffering or energy pathways.
- Take L-Tyrosine on an empty stomach and separate it from large protein-rich meals, since dietary amino acids compete with it for transport into the brain.
- Safety note: the tingling (paresthesia) some people feel from Beta-Alanine is harmless and transient, and splitting the daily dose into smaller servings reduces it. This stack is stimulant-free, but if you have kidney disease, low blood pressure, or take blood-pressure or other prescription medication, check with a clinician before starting, since the nitric oxide precursors L-Citrulline and L-Arginine can modestly affect blood pressure.
Cost and commitment.
A rough monthly cost and how involved the protocol is to run.
The evidence behind it.
Overview citations for this protocol. Each supplement's own profile carries its full source list.
- Kerksick CM et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15(1):38. PubMed
- Harty PS et al. Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. J Int Soc Sports Nutr. 2018;15(1):41. PubMed
- Maughan RJ et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439-455. PubMed
Common questions.
Quick answers drawn from the stack above.
What is in the Pre-Workout Protocol?
The Pre-Workout Protocol combines 6 supplements for athletic performance: Creatine, Beta-Alanine, L-Citrulline, L-Tyrosine, Taurine, and L-Arginine. 3 are core; the rest are optional.
How much does the Pre-Workout Protocol cost?
NutriStack estimates the Pre-Workout Protocol at about $30-50/mo, depending on the forms and brands you choose and whether you run the optional add-ons.
Is the Pre-Workout Protocol backed by evidence?
Each supplement in the protocol carries its own evidence tier (2 rated strong here) and links to PubMed-cited sources. NutriStack does not rank or score brands and takes no manufacturer payments; this is an informational reference, not medical advice.
Build it in the app
Run the pre-workout protocol in NutriStack.
Add the stack to NutriStack to track timing, screen it for interactions, and see a Stack Score that updates as you tune it.