Pre-Workouts

Pre-Workout Guide: Ingredients, Caffeine and How to Choose

Pre-workouts are food supplements, usually in powder form, to mix with water and take before training. Most combine caffeine with amino acids and other ingredients such as beta-alanine, L-citrulline, L-arginine, L-tyrosine, taurine or creatine, and sometimes vitamins. Every formula is different, so always check the amount of each ingredient per serving on the product page.

Caffeine: the amount varies from product to product — in many pre-workouts, between 150 and 300 mg per serving. Caffeine contributes to increased alertness and to improved concentration (effect obtained with at least 75 mg of caffeine per serving). Caffeine also contributes to an increase in endurance performance and endurance capacity and to a reduction in the perceived exertion/effort during exercise; this effect is obtained with an intake of 3 mg of caffeine per kg of body weight one hour before exercise.

Caffeine warning: contains caffeine. Not recommended for children or pregnant or breast-feeding women. According to EFSA, up to 200 mg in a single dose and up to 400 mg per day do not raise safety concerns for a healthy adult. Do not combine with other sources of caffeine (coffee, energy drinks), do not exceed the recommended daily dose and avoid taking it within 6 hours of bedtime.

Beta-Alanine: an amino acid found in many pre-workouts, usually between 1.5 and 3.2 g per serving. It may cause a temporary, harmless tingling sensation on the skin (paraesthesia).

Citrulline and Arginine: amino acids commonly found in pre-workout formulas, often as L-citrulline, citrulline malate or L-arginine. Check the amount per serving on each product's label.

Creatine: some pre-workouts contain creatine. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine.

How to choose: if you are sensitive to caffeine or train late in the day, choose a caffeine-free (stimulant-free) pre-workout. If you train in the morning or during the day and tolerate caffeine well, a formula with caffeine may be an option. Either way, compare the milligrams of caffeine and the amount of each ingredient per serving, and start with the lowest serving recommended by the manufacturer.