Pre-workout by the science: beta-alanine, caffeine and L-theanine for a clean start
A good pre-workout isn't about 'how hard it hits' — it's evidence-based ingredients in working doses. Here's what should be inside, per ISSN position stands.
Beta-alanine — against the burn
Beta-alanine raises muscle carnosine, which buffers hydrogen ions during exercise. The ISSN position stand confirms beta-alanine improves performance in 1–4 minute efforts [1]. The mild skin tingling (paresthesia) is a harmless effect.
Caffeine — the most studied ergogenic aid
Caffeine is one of the few ingredients with a strong evidence base: the ISSN position stand notes improvements in endurance, strength and focus [2]. Dose and timing matter — 30–60 minutes before exercise.
L-theanine removes the jitters
The caffeine + L-theanine combo is a biohacking classic: L-theanine smooths caffeine's overstimulation while keeping alertness and improving attention [3]. That means energy and focus without jitters or anxiety.
MY4 SPORT START — a start without overload
MY4 SPORT START combines beta-alanine, caffeine, L-theanine and cordyceps — for a powerful but clean start. Sugar-free, in a convenient stick. One stick in water 30–45 minutes before training.
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Everything from this article — in one stick.
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References
- [1]Trexler ET, et al. International society of sports nutrition position stand: beta-alanine. J Int Soc Sports Nutr. 2015;12:30.
- [2]Guest NS, et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1.
- [3]Owen GN, et al. The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutr Neurosci. 2008;11(4):193–198.
- [4]Hirsch KR, et al. Cordyceps militaris improves tolerance to high-intensity exercise after acute and chronic supplementation. J Diet Suppl. 2017;14(1):42–53.
This material is informational and not medical advice. MY4 products are dietary supplements, not medicines. Consult a specialist before use; do not exceed the recommended dose.
