Energy & focus

Caffeine + L-Theanine

Focused energy without the jittery crash — and coffee counts.

Why it earns a place

Caffeine is the one performance supplement with more evidence than creatine. Pairing it with L-theanine smooths the edge off the jitters. A cup of coffee does most of this job; capsules just make the dose predictable before training.

Who it's for

Early-morning trainers and anyone who wants a measurable pre-workout dose.

Who should skip it

You're sensitive to caffeine, pregnant, managing anxiety, or training in the evening.

Dose

100–200mg caffeine with 100–200mg L-theanine.

Timing

30 minutes before training. Nothing within 8 hours of bedtime.

Typical price

$12–$30

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Common questions

Is a pre-workout better?

Most pre-workouts are caffeine plus filler. Caffeine, creatine and citrulline do the real work — buying them separately is cheaper.

How late is too late?

Caffeine has a roughly five-hour half-life. Keep it at least eight hours from bedtime so it doesn't cost you sleep points.

Educational information only, not medical advice. Talk to your doctor before starting any supplement, especially if you take medication, are pregnant, or are nursing. Some links are affiliate links.

L-Citrulline Malate

More blood flow, more reps before the burn sets in.

Dose: 6–8g citrulline malate (or 3–4g pure L-citrulline).
Skip it if: You take blood pressure or erectile dysfunction medication without clearing it with your doctor first.

Supplements are optional. Food first — this fills a gap, it doesn't replace meals.

$20–$35

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Beta-Alanine

Buffers the burn on sets and intervals lasting 1–4 minutes.

Dose: 3–5g daily, split into two doses to reduce tingling.
Skip it if: You only do heavy low-rep strength work, or the harmless tingling bothers you.