How to choose a pre-workout
A pre-workout is a powder or capsule taken 20 to 30 minutes before training. Most combine caffeine for energy with ingredients such as citrulline, beta-alanine and arginine. The biggest differences between products are how much caffeine they contain and which other ingredients are in the blend.
| What to compare | Why it matters |
|---|---|
| Caffeine per serving | Ranges from zero (stim-free) to 300 mg or more. Count tea, coffee and energy drinks too. |
| Citrulline and arginine | Common in pump-focused formulas. See citrulline malate and L-arginine on their own. |
| Beta-alanine | Causes a harmless tingling feeling in some people. |
| Servings per tub | Divide the price by servings to compare value. |
Before you buy
- Read the label and start with the serving size it suggests.
- Avoid stimulant pre-workouts late in the evening.
- If you compete in tested sport, look for batch-tested products such as GAT Nitraflex SPORT, which carries Informed Sport certification.
Want energy without a full formula? Browse caffeine. For during and after training, see intra-workout and post-workout.
Pre Workout: questions
When should I take a pre-workout?
Most labels suggest 20 to 30 minutes before training. Follow the timing and serving size printed on the pack.
What is a stim-free pre-workout?
A pre-workout with no caffeine or other stimulants. It usually focuses on ingredients such as citrulline and arginine, and suits evening training.
Why does my pre-workout make my skin tingle?
That is usually beta-alanine. The tingling is common and fades after a short time.
Can I take a pre-workout with coffee?
Check the caffeine per serving first. Add up all your caffeine sources for the day and stay within the amount the label advises.