Free tool
Pre-Workout Stack Builder
Pick your goal and caffeine tolerance. Get a research-dosed ingredient stack with a reason for each one. No proprietary blends, no guesswork.
Goal
Caffeine tolerance
Your stack
5 ingredients at research-backed doses
Caffeine
160 mgBoosts energy, alertness and perceived strength in training.
In Aftershock: 160 mg
L-Theanine
200 mgSmooths caffeine into calm focus without the jitters.
In Aftershock: 400 mg
Lion's Mane
500 mgNootropic mushroom for focus and long-term cognitive health.
In Aftershock: 250 mg
Rhodiola Rosea
300 mgAdaptogen that lowers fatigue and builds stress resilience.
In Aftershock: 250 mg
Ginseng
300 mgSupports energy, recovery and mental performance.
In Aftershock: 350 mg
Skip the shopping list
Aftershock already covers 5 of these ingredients at researched doses in one scoop: 5 g citrulline, 2.5 g creatine, 2.5 g betaine, 160 mg caffeine, 400 mg L-theanine, plus lion's mane, rhodiola and ginseng. Fully transparent label, no proprietary blends, no beta-alanine so no tingling.
See AftershockWant the full breakdown? Read our complete pre-workout guide.
Frequently asked questions
What should a good pre-workout stack contain?
A complete stack pairs a pump and performance base (L-citrulline, betaine, creatine) with an energy and focus layer (caffeine balanced by L-theanine, plus nootropics and adaptogens like lion's mane, rhodiola and ginseng). This tool picks the right ingredients and research-backed doses for your goal.
How much caffeine should I take before a workout?
Most research uses 3 to 6 mg per kg of body weight, but 100 to 200 mg suits most people and timing. Pick low, medium or high tolerance above. For evening training, skip caffeine so it does not wreck your sleep.
Do I need to buy each ingredient separately?
No. Buying citrulline, creatine, betaine, caffeine, L-theanine, lion's mane, rhodiola and ginseng one by one is expensive and a hassle to dose. Aftershock already combines this stack at researched doses in one scoop.
Why does dosing not use body weight?
For most pre-workout ingredients the effective dose is flat, not weight-scaled. Caffeine is the main exception (studies use 3 to 6 mg per kg), so we let you set your tolerance instead, which also reflects habit and sensitivity. L-citrulline, creatine, betaine and the nootropics work at a fixed effective dose.
This tool is educational and based on common research doses for healthy adults. It is not medical advice. Check with a doctor before starting supplements, especially if pregnant, nursing, on medication or managing a health condition.