Pre-workout supplements are a $15 billion market promising explosive energy and better workouts. But what actually works, and what's just expensive stimulants?
Ingredients That Work (Evidence-Based)
- Caffeine (200-400mg): Proven to improve strength, endurance, and focus. The primary active ingredient in most pre-workouts.
- Citrulline (6-8g): Increases blood flow and reduces fatigue. Effective for endurance and pump.
- Beta-Alanine (3.2g): Reduces muscle burn during high-rep sets. Causes harmless tingling sensation.
- Creatine (5g): Better taken daily than pre-workout specifically, but it works whenever you take it.
Ingredients That DON'T Work
BCAAs (redundant if you eat enough protein), arginine (poorly absorbed), and most proprietary blends that hide behind "trade secret" labels to use ineffective doses.
Safety Concerns
Most pre-workouts are safe for healthy adults. However: don't exceed 400mg caffeine. Avoid taking after 4 PM (sleep disruption). Skip if you have heart conditions or anxiety. Don't stack with other caffeine sources.
Cheapest effective pre-workout: coffee + 6g citrulline powder. Total cost: about $0.30 per serving.
