Daily use is safe, but caffeine tolerance may develop, reducing the stimulant effect. Taking a 1-2 week break every 6-8 weeks is recommended to restore caffeine sensitivity. Alternatively, you can use a caffeine-free pre-workout during the low phase of your cycle.

Caffeine-containing pre-workout can disrupt sleep if taken less than 6 hours before bedtime. For evening training, choose a stimulant-free pre-workout containing citrulline, beta-alanine, and electrolytes. These ingredients improve performance without affecting sleep quality.

Effective evidence-based ingredients are: citrulline malate (6-8 g, muscle pump), caffeine (150-300 mg, energy), beta-alanine (3.2 g, endurance), and creatine monohydrate (3-5 g, strength). Avoid products using "proprietary blend" labeling, as it hides the actual amounts of each ingredient.

Yes, pre-workout can be taken on an empty stomach — it even speeds up absorption. However, some people may experience nausea from caffeine on an empty stomach. In that case, eat a light snack (banana, rice cake) 15-20 minutes before taking your pre-workout. Training effectiveness on an empty stomach is maintained as long as amino acid levels are covered.

Pre-workout is not strictly necessary for beginners, as training should be sufficiently stimulating on its own. If you decide to try it, start with half the recommended dose to assess your caffeine tolerance. Focus first on building a training habit, nutrition, and adequate sleep — these are the primary factors for results.