Ronnie Coleman Yeah Buddy - Straw Lemonade, 270g (30 Serves)

Ronnie Coleman Yeah Buddy Cherry Limeade is a stimulant pre-workout from Ronnie Coleman, made for lifters who train hard and want their energy to hold rather than spike and fall away mid-session. Each 9g scoop carries 420mg of caffeine from a time-release blend, alongside 2000mg of Beta-Alanine and 550mg of Choline Bitartrate. At $58.95 for 30 serves, it's built for anyone chasing a longer, steadier training session rather than a quick jolt that fades by the second set.

How Ronnie Coleman Pre-Workout works

Caffeine works by blocking adenosine receptors in the brain, the same receptors that build up through the day and leave you feeling flat by the time you hit the gym. In Ronnie Coleman Yeah Buddy Cherry Limeade, that caffeine is delivered as a time-release blend rather than a single hit, which is why it's positioned for sustained output through a full session instead of a short burst that tapers early. Choline Bitartrate plays a supporting role here too: it's a precursor the body uses to make acetylcholine, a neurotransmitter tied to focus and the mind-muscle connection, dosed at 550mg per scoop.

Beta-Alanine takes a different route. At 2000mg per serve, it supports the body's production of carnosine in muscle tissue, which buffers the acid that builds up during repeated, high-effort sets. That's the ingredient behind the tingling sensation some people feel on the skin, known as paraesthesia, and it's harmless. It's also why Beta-Alanine tends to work best with consistent daily use, since carnosine levels build over repeated servings rather than in a single session.

Why choose Ronnie Coleman Yeah Buddy

Ronnie Coleman Yeah Buddy Cherry Limeade sits in a straightforward tier: three actives, each dosed at a level you can see on the panel, rather than a proprietary blend that hides the caffeine or Beta-Alanine amounts. The 270g tub runs to 30 full 9g scoops, and the same formula spans six flavours if Cherry Limeade isn't the one you land on.

• 30 servings per 270g tub, each a 9g scoop, so one tub covers roughly a month of regular sessions.
• Available across six flavours in the range, including Green Apple, Mango Pineapple, Sour Berry, Strawberry Lemonade and Strawberry Kiwi alongside Cherry Limeade.
• Under 5 calories per serve, so it slots into a cut or a calorie-controlled block without eating into your numbers.

Getting the most from it

Take Ronnie Coleman Yeah Buddy Cherry Limeade 20 to 30 minutes before you start training, mixed with 250 to 350ml of water, and start with a half scoop if you're new to a 420mg caffeine dose or training later in the day. Because the caffeine is time-released, you'll likely notice it build rather than hit all at once, so give it that window before you load the bar. If you're stacking it into a wider session, it sits well next to a creatine you're already taking daily, since creatine works through a separate, slower-building system than the acute caffeine and Beta-Alanine here.

Pair training days with adequate protein intake from your usual source, whether that's a shake from the protein range or whole food, since the caffeine and Beta-Alanine in this formula support output and endurance but don't replace recovery. If you train fasted or in the evening, keep an eye on your total daily caffeine, and browse the wider pre-workout range to compare dosing between formulas before committing to a full tub.

Nutrition per serving. Key ingredients: Caffeine, L-Citrulline, Beta-Alanine, Choline. Flavour: Straw Lemonade.