re: Pre workout powders

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I feel it's worth repeating to minimize stimulants in general

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If you have a Costco membership you can get a case of 18 for $28 instead of paying around $3 a can at a gas station.

The current flavor mix they have sucks compared to the previous ones . Hopefully they rotate them again

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like an espresso, but my Monster or Ghost Energy drink gives me 150-200mg of caffeine compared to the piddling 60-80mg in an espresso.

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Pre-workout caffeine at high doses might limit the muscle performance benefits you'd otherwise get from creatine supplementation.

Here’s why: caffeine and creatine act on the same system in opposite ways—calcium regulation in muscle cells. Creatine enhances calcium uptake, improving how quickly muscles relax between contractions. This shortens relaxation time, allowing for faster, more explosive movements.

Caffeine, on the other hand, increases calcium release, which can prolong relaxation time and slow movement speeds.

In one study, creatine alone shortened muscle relaxation time by 5%, while caffeine alone increased it by 10%. When caffeine was added to creatine? The benefit vanished.

The takeaway: If you’re taking creatine to improve performance, slamming 250 mg or more of caffeine before your workout might cancel out some of its performance benefits.

Does this mean long-term strength gains are at risk? Probably not. But for acute performance, timing matters. Limiting pre-workout caffeine to <250 mg seems smart—especially if you’re stacking it with creatine.

To learn how creatine directly impacts cognitive clarity, bone integrity, and physical performance, see my latest FoundMyFitness episode with @darrencandow , available now on YouTube, Spotify, and Apple Podcasts.

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