Pre-workout supplements are among the most popular products in the fitness industry, but not all ingredients are created equal. Let's examine what actually works based on scientific evidence.
Caffeine (200-400mg): The gold standard for pre-workout energy. Improves focus, reduces perceived exertion, and increases power output. Take 30-60 minutes before training.
Creatine Monohydrate (5g): Increases strength, power, and muscle mass. Can be taken pre-workout or any time of day for consistent results.
Beta-Alanine (3-6g): Buffers muscle acidity, allowing you to train harder for longer. May cause harmless tingling sensation.
Citrulline Malate (6-8g): Enhances blood flow and reduces fatigue. More effective than arginine for increasing nitric oxide.
Many pre-workouts contain proprietary blends with under-dosed or ineffective ingredients. Watch out for:
- Under-dosed caffeine (less than 150mg) - Arginine (citrulline is superior) - Excessive stimulants beyond caffeine - Unnecessary fillers and dyes
Save money and get better results with: - 200mg caffeine (coffee or pills) - 5g creatine monohydrate - 5g beta-alanine - 6g citrulline malate
Take your pre-workout 30-45 minutes before training. Cycle off caffeine every 8-12 weeks to maintain sensitivity. Avoid taking within 6 hours of bedtime to prevent sleep disruption.
Start with half doses to assess tolerance. Avoid if you have heart conditions, high blood pressure, or are sensitive to stimulants. Stay hydrated and never exceed recommended doses.