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. What should be inside, how it works at the muscle and nerve level, and when to expect results — per ISSN position stands.
Beta-alanine: how the carnosine buffer works
During intense work, hydrogen ions accumulate in muscle — that's the 'burn' and the drop in power. Beta-alanine is the rate-limiting 'brick' for synthesizing carnosine, the intramuscular buffer that binds those ions. Beta-alanine intake raises muscle carnosine [2], and the ISSN position stand confirms this improves performance in 1–4 minute efforts [1]. The mild skin tingling (paresthesia) is a harmless, temporary 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 [3]. The mechanism is adenosine-receptor blockade and reduced perception of effort. Its pharmacokinetics are simple: near-complete absorption, peak blood levels at 30–120 minutes [4], so it's best taken 30–60 minutes before exercise.
L-theanine removes the jitters
The caffeine + L-theanine combo is a biohacking classic: L-theanine enters the brain and raises alpha waves, smoothing caffeine's overstimulation while keeping alertness and improving attention [5][6]. That means energy and focus without jitters, racing heart or anxiety — a 'clean' start.
When to expect results: acute vs. cumulative
Here it's important to be honest. Caffeine and cordyceps give an acute effect — on the day of training [3][7]. Beta-alanine, however, is cumulative: muscle carnosine builds gradually, and a noticeable performance gain appears after several weeks of regular intake [1][2]. So beta-alanine is worth taking as a course, not 'just once before the start'.
Why this isn't wasted money
Many pre-workouts 'don't work' for two reasons: pixie-dust doses to pad a long ingredient list, and betting on 'how hard it hits' instead of proven components. MY4 SPORT START is built on ingredients backed by ISSN position stands [1][3] with sensible intake logic. You pay for proven chemistry, not for flavoring and a promise of an 'explosion'.
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; for the beta-alanine effect — regularly.
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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]Hill CA, et al. Influence of beta-alanine supplementation on skeletal muscle carnosine concentrations and high intensity cycling capacity. Amino Acids. 2007;32(2):225–233.
- [3]Guest NS, et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1.
- [4]Magkos F, Kavouras SA. Caffeine use in sports, pharmacokinetics in man, and cellular mechanisms of action. Crit Rev Food Sci Nutr. 2005;45(7–8):535–562.
- [5]Owen GN, et al. The combined effects of L-theanine and caffeine on cognitive performance and mood. Nutr Neurosci. 2008;11(4):193–198.
- [6]Nobre AC, et al. L-theanine, a natural constituent in tea, and its effect on mental state. Asia Pac J Clin Nutr. 2008;17(Suppl 1):167–168.
- [7]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.
