Research-backed pre-workout doses give you a benchmark to judge any formula. Common amounts used in studies are: caffeine 3 to 6mg per kg, L-Citrulline 6 to 8g, Beta-Alanine 3.2 to 6.4g per day, L-Theanine 100 to 200mg, Alpha-GPC 300 to 600mg, and L-Tyrosine in the region of 500 to 2000mg. If a product hides its doses, you cannot check it against this.
Why doses decide everything
The research is clear that ingredients only work at effective amounts. A formula can list all the right names and still do nothing if the doses are too small. This is exactly why transparency matters, as we cover in why PUROX beats ordinary pre-workouts.
Common research-backed amounts
- Caffeine: around 3 to 6mg per kg of bodyweight.
- L-Citrulline: commonly around 6 to 8g.
- Beta-Alanine: about 3.2 to 6.4g per day, building over weeks.
- L-Theanine: often 100 to 200mg, paired with caffeine.
- Alpha-GPC: commonly 300 to 600mg.
- L-Tyrosine: often in the region of 500 to 2000mg.
These reflect amounts commonly used in research, not a specific product label. Use them as a benchmark. See the full list in evidence-based pre-workout ingredients.
The problem with proprietary blends
A proprietary blend lists a total, not the amount of each ingredient, so you cannot tell if anything is dosed effectively. Research-minded lifters avoid them for this reason. Learn to read a label in how to choose a pre-workout.
Underdosing is why cheap formulas fail
Most disappointing pre-workouts are not missing ingredients, they are underdosing them. That is the difference between a formula that feels like nothing and one that performs. See does pre-workout work.
How PUROX approaches dosing
PUROX is formulated on these evidence-based principles, using effective amounts and transparent labelling so you can judge it against the research rather than take a blend on faith.
Judge a formula by the science
Effective amounts, full transparency, no hidden blends. Try PUROX.
This article is for general educational purposes and summarises commonly reported research on individual ingredients. It is not medical advice. Dose ranges mentioned reflect amounts commonly used in research, not a statement of any specific product formula. PUROX is a food supplement and is not intended to diagnose, treat, cure, or prevent any disease. These statements have not been evaluated by the EFSA or FDA. Always follow the recommended serving. Not suitable for those sensitive to caffeine, pregnant or breastfeeding women, or anyone under 18. Consult a doctor before use if you have a medical condition or take medication.
