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Pre-Workout for Muscle Gain

Protocol overview

Compare your current stack nutrients to the outlined protocol recommendations.

Fuel what matters. Don’t just show up, train with purpose. A well-constructed pre-workout stack isn’t about stimulation, it’s about supporting focus, performance, and recovery with purpose-driven inputs. This foundational routine supports strength, endurance, hydration, and muscle-building without overloading the system or chasing gimmicks.

About an hour before training, creatine monohydrate helps support ATP regeneration, muscular power, and cellular volume. Stick packs like CREATE are preferred for their clean delivery and simplicity—no unnecessary sugars or fillers. Alongside creatine, adding an LMNT electrolyte pack ensures proper fluid balance with sodium, magnesium, and potassium in the right ratios to optimize muscular contraction and performance, especially in fasted or heat-intensive sessions.

Shortly before training, a blend of Trimethylglycine (TMG) and Beta-Alanine supports cellular hydration, nitric oxide production, and endurance. This pairing promotes performance under fatigue, helping the body push harder and recover faster. While Beta-Alanine creates a temporary tingling sensation, the long-term benefit lies in its ability to increase work capacity.

When training fasted or during longer workouts, sipping on EAAs (Essential Amino Acids) can enhance muscle protein synthesis and reduce muscle breakdown. This is particularly useful when the last meal was several hours ago, offering fast support for anabolic processes without digestive burden.

Whey protein isolate provides a clean, fast-absorbing source of protein to initiate recovery. It helps replenish the amino acids needed to repair muscle tissue and build lean mass without adding unwanted calories or bloat.

This protocol is scalable and built for results. It strips out the noise and delivers only what’s necessary to train with intention, recover effectively, and continue making progress in both body composition and performance.

Last updated: May 13, 2025

6 Nutrients

Cr

Creatine

5g

Creatine supports muscle-building by increasing phosphocreatine stores in the muscles, which enhances ATP production during high-intensity exercise. This can lead to improved strength, power output, and lean muscle gains when paired with resistance training. [1]

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Be

Betaine

1500mg

Trimethylglycine (TMG), also known as betaine, may support muscle power and endurance by enhancing creatine synthesis and promoting cellular hydration. Research suggests it can aid body composition and training performance, particularly during high-intensity exercise. [2]

So

Sodium

1140mg

Electrolytes, like sodium, support pre-workout performance by maintaining hydration and muscle contraction. They may help prevent cramps and support endurance, especially during intense or prolonged exercise when sweat causes significant electrolyte loss. [3]

Be

Beta-Alanine

3200mg

Beta-alanine supports muscular endurance by increasing intramuscular carnosine levels, which helps buffer lactic acid during high-intensity exercise. This may delay fatigue, improve workout performance, and support lean muscle gains when combined with resistance training. [4]

Le

Leucine

2Gram(s)

Essential amino acids (EAAs), especially leucine, help prevent muscle breakdown during training by supporting muscle protein synthesis. Taken pre-workout, EAAs may preserve lean mass, enhance recovery, and fuel performance. [5]

WP

Whey Protein

30000mg

Whey protein provides rapidly absorbed amino acids that support muscle protein synthesis, enhance recovery, and promote muscle growth when consumed around resistance training. Its high leucine content makes it especially effective for initiating anabolic processes pre- or post-workout. [6]

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Products

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Recommended for Creatine.
Servings
30.0
Price/serv
$1.33
From
$39.99
Format
packet
Recommended for Betaine.
Servings
120.0
Price/serv
$0.17
From
$20.96
Format
capsule
Recommended for Sodium.
Servings
30.0
Price/serv
$1.50
From
$45.00
Format
packet
Recommended for Beta-Alanine.
Servings
125.0
Price/serv
$0.16
From
$19.70
Format
powder
Recommended for Leucine.
Servings
30.0
Price/serv
$1.50
From
$44.98
Format
scoop
Recommended for Sodium, Whey Protein.
Servings
24.0
Price/serv
$2.71
From
$64.95
Format
scoop

Warnings

Do not take this protocol if you are pregnant, nursing, or have a known sensitivity to any listed ingredients. Consult with your healthcare provider before use if you have a medical condition, are taking medication, or have cardiovascular, kidney, or liver concerns.

Lifestyle Improvements

Building muscle and optimizing performance doesn’t stop at supplementation—it’s about stacking daily habits that reinforce your training goals and align with how your body actually works.

Prioritize Sleep Like It’s a Training Session.

Recovery starts the minute your workout ends, and the real growth happens during deep sleep. Aim for consistent, high-quality sleep—7 to 9 hours in a cool, dark room. A wind-down routine 60 minutes before bed (blue light off, screens away, magnesium in) helps shift the nervous system into parasympathetic mode so your body can rebuild.

Train with Intensity, Recover with Intention.

Not every workout needs to wreck you. Cycle your training between high-intensity days, strength-focused days, and active recovery. Parasympathetic recovery—like walking, zone 2 cardio, or sauna—can improve HRV and overall resilience without crushing your CNS.

Fuel Strategically—Not Just Frequently.

Aim for balanced, protein-forward meals with whole food carbs and healthy fats, spaced intentionally to support energy and recovery. Don’t be afraid of carbs—used strategically, they improve performance and support hormonal health. Protein is a non-negotiable cornerstone—every meal should center around it.

Use Fasted Training.

Training fasted can support metabolic flexibility and mental clarity, but it’s not a requirement. Use it when it fits your lifestyle or goal, and support it with electrolytes and EAAs if needed. Know when to push and when to fuel.

Manage Stress Like a Pro.

High stress kills progress. Create buffer zones throughout your day—morning sunlight, post-workout walks, or short breathwork sessions. These moments of calm are performance enhancers, not extras.

Disclaimer

These statements have not been evaluated by the Food and Drug Administration. Any products and informational content displayed on this page are not intended to diagnose, treat, cure, or prevent any disease.

While this Protocol has been created by health experts, it is educational in nature and not a substitute for personalized medical advice. Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take medications.

  1. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18. https://doi.org/10.1186/s12970-017-0173-z
  2. Zawieja, E., Machek, S., Zanchi, N. E., Cholewa, J., & Woźniewicz, M. (2024). Effects of chronic betaine supplementation on exercise performance: Systematic review and meta-analysis. Journal of Sports Sciences. https://doi.org/10.1080/02640414.2024.2423578
  3. Choi, D.-H., Cho, J.-Y., Koo, J.-H., & Kim, T.-K. (2021). Effects of electrolyte supplements on body water homeostasis and exercise performance during exhaustive exercise. Applied Sciences, 11(19), 9093. https://doi.org/10.3390/app11199093
  4. Hobson, R. M., Saunders, B., Ball, G., Harris, R. C., & Sale, C. (2012). Effects of β-alanine supplementation on exercise performance: A meta-analysis. Amino Acids, 43(1), 25–37. https://doi.org/10.1007/s00726-011-1200-z
  5. Takegaki, J., Sase, K., Yasuda, J., Shindo, D., Kato, H., Toyoda, S., Yamada, T., Shinohara, Y., & Fujita, S. (2020). The effect of leucine-enriched essential amino acid supplementation on anabolic and catabolic signaling in human skeletal muscle after acute resistance exercise: A randomized, double-blind, placebo-controlled, parallel-group comparison trial. Nutrients, 12(8), 2421. https://doi.org/10.3390/nu12082421
  6. Kim, C. B., Park, J. H., Park, H. S., Kim, H. J., & Park, J. J. (2023). Effects of whey protein supplement on 4-week resistance exercise-induced improvements in muscle mass and isokinetic muscular function under dietary control. Nutrients, 15(4), 1003. https://doi.org/10.3390/nu15041003