The Protein Corner

If you’ve ever found an old tub of pre-workout in the back of a cupboard, you’ve probably asked yourself whether it’s still safe to use. In many cases, the answer is yes—recently expired pre-workout is often still fine.  But it can go bad, and whether it’s safe or effective depends on how old it is, how it’s been stored, and what’s happened to it over time. Here’s how to tell if your pre-workout is still good—or ready to toss, according to supplement scientist Katie Vasenina, Ph.D. Key Takeaways Yes, pre-workout expires. Most last about 2 years unopened and roughly 6 months after opening, depending on storage conditions. Expired pre-workout usually becomes less effective before it becomes unsafe, because ingredients gradually degrade over time. Moisture, air, heat, and light speed up breakdown and can cause clumping, texture changes, and flavor deterioration. Signs your pre-workout may be past its prime include hard clumps, odd smell, discoloration, or weaker effects. ...

In 6 months of Legion’s body transformation coaching , Donovan lost 37 pounds, 10% body fat, and improved his confidence. Donovan was no stranger to the gym. He had been lifting on his own for a long time, but despite his efforts, he felt like he was missing the “last piece of the puzzle.” He wanted to take his fitness to the next level and have a structured plan to follow long-term. With the help of his Legion coach, he finally achieved the physique he had been chasing for years. Here are his results:   Donovan’s Journey When Donovan joined Legion, he was working extremely long hours in the tech industry, traveling frequently , and battling nagging injuries —specifically ongoing trap, shoulder , and elbow pain—that made consistent training difficult. He wanted to lose fat and get stronger , but he needed a plan that could accommodate his busy lifestyle and physical limitations. His coach, Adam, designed a customized program that focused on “working around” these l...

Many gymgoers think the tingling they feel after drinking pre-workout—known as “pre-workout itch”—means they’re allergic to their supplement. They’re wrong. That sensation comes from beta-alanine , an amino acid that boosts athletic performance but also triggers this unique reaction. But why does pre-workout make you itch ? Is it dangerous? And can you minimize it?  You’ll find evidence-based answers to these questions and more in this article. Key Takeaways Beta-alanine is what makes you itch after taking pre-workout. It’s an amino acid that boosts athletic performance but also causes a tingling sensation in your face, neck, and hands. Beta-alanine itch—technically called paresthesia —happens when the compound binds to a nerve receptor called MrgprD . Scientists aren’t exactly sure why this happens, but it’s not an allergic reaction. The bigger the dose, the stronger and longer the itch. Smaller people taking large doses tend to feel it more intensely and for long...

If your trainer keeps making you so sore that you can barely walk, get a new trainer. Why? Because being sore after training isn’t nearly as important as many people think. A lot of gymgoers believe soreness is proof a workout “worked”—that if you’re not stiff and achy the next day, you didn’t train hard enough or won’t build muscle. That idea sounds reasonable, but it’s wrong. Soreness is a side effect of certain types of stress, not a requirement for muscle growth. You can build plenty of muscle without feeling sore, and you can feel extremely sore without building much muscle at all. What actually matters is whether your training is hard enough to stimulate growth, manageable enough to recover from, and consistent enough to progress over time. In this article, we’ll explain what soreness really means, when it matters, when it doesn’t, and how to tell whether you’re building muscle—even if you feel fine the next day. Key Takeaways Not being sore doesn’t mean your workout w...