Formula facts.
ROK Pre-workout
Wake the heavy.
In the tub
Per 24 g scoop: 10 g pure L-citrulline, 6 g beta-alanine, 3 g taurine, 2 g L-tyrosine, 200 mg anhydrous caffeine. 21.2 g of actives; the rest is the Blue raspberry flavour. 20 scoops in a 480 g tub.
How to use
One full scoop in cold water, twenty minutes before training. One scoop a day, no more. First time: start with half a scoop.
Precautions
Contains caffeine (200 mg per scoop): not recommended for children or pregnant or breastfeeding women. Do not exceed the stated daily dose. Keep out of reach of young children. A food supplement does not replace a varied and balanced diet or a healthy lifestyle.
The guarantee
On your first ROK order: if the first tub doesn’t make you feel a thing, write to us within 30 days of delivery with your order number. We refund the price of the tub, and you keep it. Once per person. Your legal 14-day withdrawal right applies on top.
Shipping
Shipping across the European Union. €4.90 per order, free on your first order with your email, and always free on a subscription. The tracking link arrives by email when it ships.
New to pre-workouts?
A pre-workout is a drink you take before training. This one has 200 mg of caffeine and beta-alanine, which tingles: that’s normal and it passes. Start with half a scoop.
VSThe comparator · 39 pre-workouts
What’s in your pre?
Find your tub. We put it next to ROK, active by active, scoop for scoop. Price per kilo of actives included.
Grams of actives per scoop. Tap a card for the full comparison.
Five actives. Five numbers.
10 g Pure L-citrulline
- What it is
- An amino acid (named after the watermelon, Citrullus). Here in pure form, no malate: 10 g on the label, 10 g in the scoop.
- What it does
- Your body turns it into arginine, then nitric oxide (NO), which opens the blood vessels: more blood in the working muscle. It gets through better than arginine, which the gut and liver largely break down.
- In your session
- During warm-up, nothing special. Set after set, the muscle fills with blood: the pump builds and stays to the end. On the last sets, you hold extra reps (in one trial: +52.9% on the last bench set). The next day, less soreness (−40% at 24 and 48 h in the same trial).
more reps on the last bench set, with 8 g of citrulline malate.
less soreness at 24 and 48 h, in the same trial.
pre-workouts in our comparison list malate, a mix of citrulline and malic acid.
6 g Beta-alanine
- What it is
- An amino acid, the one that makes you tingle. It’s the signature of a real pre-workout: when it tingles, you know it’s on.
- What it does
- It triggers nerve receptors in the skin: that’s the tingle, harmless. In the muscle, it builds carnosine, which buffers the acid of 1 to 4 minute efforts, the one that makes the muscle burn and you rack the bar.
- In your session
- 10 to 20 minutes after the scoop, it tingles: face, hands, neck. That’s the signal: you switch into session mode, you go load the bar. Session after session, carnosine builds in the muscle and the burn of 12 to 15 rep sets, drop sets and supersets comes later.
The tingle threshold in one serving. A ROK scoop holds 7.5 times that.
The efforts where it works: sets of 12 to 15, drop sets, supersets.
Until the tingle hits: the signal to go load the bar.
3 g Taurine
- What it is
- An amino acid, one of the most abundant in muscle and heart. Not a stimulant: on its own, it raises neither heart rate nor blood pressure.
- What it does
- Three jobs. It keeps water in the muscle cell: volume, part of the pump. It helps calcium make the muscle contract. And it makes caffeine work better.
- In your session
- You don’t feel it on its own: you see it in what caffeine does. Sharper reactions, the bar leaves the floor cleaner off the squat or deadlift (12 trials: caffeine plus taurine beats caffeine alone). It’s what lets 200 mg do the job without going higher, and without raising your heart rate.
Caffeine and taurine together beat caffeine alone on reaction time.
pre-workouts in our comparison have none.
The highest dose among the other 38.
2 g L-tyrosine
- What it is
- An amino acid found in protein: meat, eggs, cheese.
- What it does
- Your brain uses it to make dopamine and noradrenaline, the messengers of alertness and drive. Under stress they run low: tyrosine helps keep them up.
- In your session
- During warm-up, you won’t feel it. It matters when the session gets stressful: the top set, the bar above your max, the PR. That’s when your brain burns through dopamine and noradrenaline; tyrosine helps it stay sharp: you stay on your technique, fewer attention errors in the stress trial.
The exact dose of the acute stress trial: fewer attention errors.
adults in that trial.
pre-workouts in our comparison have none.
200 mg Anhydrous caffeine
- What it is
- The stimulant in coffee, as a dry powder (anhydrous means without water), dosed to the milligram. 200 mg, the French limit.
- What it does
- It blocks adenosine, the molecule that signals fatigue: you’re more alert, effort and pain feel lighter. ROK surrounds it with 3 g taurine and 2 g L-tyrosine instead of going higher.
- In your session
- It rises in your blood within the hour after the scoop. During the session you’re awake, the weight feels lighter and the fatigue of the last sets weighs less. After, it comes down gradually: your body clears half of it in about 5 hours, so no late-evening scoop.
pre-workouts in our comparison go over 200 mg per scoop.
espressos in one scoop.
a day. Never more.
Read your label. Then read ours.
Read the form.
Citrulline malate or pure citrulline: same weight, not the same dose.
- Cheaper. That’s why the market uses it.
- A third is malic acid, in place of citrulline.
- ROK: 10 g of pure citrulline. Nothing else.
Heavy. On purpose.
Every dose has a reason. Here it is, before you ask.
The more citrulline you take, the more arginine rises, and arginine is what makes NO. The dose study (2 to 15 g) settles on 10 g: above that, the body saturates. 10 g pure is the useful maximum.
It tingles hard. On purpose. It’s the daily dose used in studies, in a single scoop. If it bothers you, start with half a scoop.
One of the most abundant amino acids in muscle. It manages water inside muscle cells and the calcium that makes the fibre contract. Most pre-workouts put in 1 g, ROK puts in 3.
Your brain uses it to make dopamine and noradrenaline. Hard effort drains them, tyrosine helps you hold on. 2 g, the dose of the acute stress trial: a top set is one.
The stimulant in the pre-workout: caffeine wakes you up, pushes fatigue back and makes the effort feel easier. 200 mg is the French cap for a supplement. We back it with 2 g of tyrosine and 3 g of taurine.
A big scoop, because 21.2 g of actives won’t fit in 10 g. Use a big shaker.
Twenty minutes out.
The ritual, from scoop to bar.
- The scoopA full scoop, cold water, the shaker.
- The signalIt tingles hard. You load the bar.
- The top setThe heaviest set of the session. You go get it.
- The day afterYour legs keep up. You’re back in the gym without waiting.
Last questions.
When do I take it?
Twenty minutes before training, in cold water.
How many scoops a day?
One. Never more than one scoop a day.
What do I mix it with?
Cold water, in a big shaker. 24 g of powder needs room.
Can I take it in the evening?
Caffeine stays in your body for hours. If you train late, leave room before you sleep.
How long does a tub last?
20 scoops of 24 g. About 4 weeks at 5 sessions a week.
Who shouldn’t take it?
Contains caffeine (200 mg per scoop): not recommended for children or pregnant or breastfeeding women. Do not exceed the stated daily dose. Keep out of reach of young children. A food supplement does not replace a varied and balanced diet or a healthy lifestyle.
Where does a pre-workout crash come from?
From caffeine. It masks fatigue while it works; when it wears off, the fatigue comes back at once. The higher the dose, the harder the drop.
More actives means more crash?
No. The crash depends on the stimulant dose, not the grams. Of 21.2 g of actives, caffeine weighs 0.2 g; the rest serves the session and has nothing that drops after.
Where do you ship?
Across the European Union. €4.90 per order, free on your first order with your email, and always free on a subscription.
How do I track my order?
The tracking link arrives by email as soon as it ships. Any question: write to us from the contact page.