Pre-workout supplements: what works and how to use them
Pre-workout supplements (Lithuanian: pre-workout) are usually powders that you drink 20–30 minutes before exercise. They contain caffeine, creatine, beta-alanine, citrulline and other substances.
In this article you will learn which substances have the most evidence, how to read the label and how much caffeine is safe.
In brief. Caffeine and creatine are the best-researched.12 For healthy adults, a safe single dose of caffeine is up to 200 mg, and up to 400 mg per day.3 A supplement does not replace sleep, food and a well-planned workout.
Which substances have the most evidence?
| Substance | What studies show | What it means for you |
|---|---|---|
| Caffeine | 3–6 mg per kilogram of body weight about an hour beforehand improves endurance and strength.1 | A lower dose is enough for many people. Start with 100 mg. |
| Creatine | Creatine increases physical performance in successive bursts of short-term, high intensity exercise, with a daily intake of 3 g.4 | The most important thing is to take it every day. Timing is not as important.2 |
| Beta-alanine | 4–6 g per day for at least 2–4 weeks may improve results in intense exercise lasting 1–4 minutes.5 | It works by accumulating, not immediately after a single dose. |
Caffeine: how much is safe?
For healthy adults, a single dose of 200 mg of caffeine is considered safe even when taken less than 2 hours before intense exercise. Up to 400 mg per day is safe. For pregnant women, no more than 200 mg per day is recommended.3
Example. A cup of filter coffee contains about 90 mg of caffeine.3 If you drank two coffees in the morning and then a powder with 200 mg of caffeine before your workout, you have already had about 380 mg. That is almost the entire daily limit.
Caffeine can impair sleep, so for evening workouts choose caffeine-free products.3
How to read the label
- Look for the amount of each substance. If the label only says “blend 3,000 mg”, you do not know how much creatine or beta-alanine it contains.
- Check the amount of caffeine per serving. For some products, the serving can be increased to 2–3 scoops. The amount of caffeine then increases 2–3 times as well.
- Add it up. If you take a powder containing creatine and a separate creatine supplement, add the amounts from both.
Skin tingling. Beta-alanine often causes a harmless tingling sensation on the skin, especially when a larger dose is taken at once.5 If you find it unpleasant, the dose can be divided into several smaller ones.
What to eat before a workout
A light meal with carbohydrates and protein 1–3 hours before a workout provides energy.6 For example, oatmeal with yogurt or a sandwich with egg. If you exercise early in the morning, a banana or yogurt is enough.
Who should be careful?
- People under 18 – pre-workout products are not intended for them.
- People with heart rhythm disorders, high blood pressure or anxiety disorders – discuss caffeine with your doctor.
- If you are pregnant or breastfeeding.3
- Do not combine several products containing caffeine: energy drinks, caffeine tablets and powders.
Selected pre-workout products
Commercial information. The products listed here are available in our shop. This is not a ranking of effectiveness. Before buying, check the composition and instructions for use on the product page.
ABE - All Black Everything, Baddy Berry - 375g - Applied Nutrition
Each serving contains 200 mg of caffeine, 4 g of citrulline malate, 3.25 g of beta-alanine, 2 g of creatine monohydrate and 1 g of taurine. All amounts are listed separately. It is better not to take other products containing caffeine on the same day.7
Pump 3G Pre-Workout (Zero Stimulant), Fruit Burst - 375g - Applied Nutrition
Caffeine-free. Each serving (15 g) contains 5 g of citrulline malate, 3 g of AAKG, 3 g of creatine monohydrate and 2 g of beta-alanine. Suitable for evening workouts or for people sensitive to caffeine.8
Caffeine, 200mg - 60 caps - Nutrend
200 mg of caffeine per capsule, no more than 1 capsule per day, 30 minutes before exercise. The precise dose is convenient if you want only caffeine without other substances. Do not take before bedtime.9
Creatine Monohydrate, Pure Powder - 227g - NOW Foods
Pure creatine monohydrate with no additives, 5 g per serving. With creatine, the most important thing is to take it every day, so it can also be taken without a pre-workout powder.10
Frequently asked questions
Are pre-workout supplements necessary?
No. They may help, but the most important things are sleep, food and your training plan. You can read more in the article Supplements for people who exercise.
What is the difference between citrulline and arginine?
These are two different amino acids that are often used in pre-workout products. We write about this in more detail in the article L-arginine.
Can you build a tolerance to caffeine?
Yes, with regular use the effect may weaken. It is therefore worth using caffeine before your most important workouts rather than every time.1
Scientific sources
- Guest NS, VanDusseldorp TA, Nelson MT et al. International Society of Sports Nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021;18(1):1. doi:10.1186/s12970-020-00383-4
- Kreider RB, Kalman DS, Antonio J et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z
- EFSA NDA Panel. Scientific opinion on the safety of caffeine. EFSA Journal. 2015;13(5):4102. doi:10.2903/j.efsa.2015.4102
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods (consolidated version). EUR-Lex
- Trexler ET, Smith-Ryan AE, Stout JR et al. International Society of Sports Nutrition position stand: beta-alanine. J Int Soc Sports Nutr. 2015;12:30. doi:10.1186/s12970-015-0090-y
- Kerksick CM, Arent S, Schoenfeld BJ et al. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33. doi:10.1186/s12970-017-0189-4
- Applied Nutrition. ABE – All Black Everything, Baddy Berry, 375 g. Product label.
- Applied Nutrition. Pump 3G Pre-Workout (Zero Stimulant), Fruit Burst, 375 g. Product label.
- Nutrend. Caffeine, 200 mg, 60 capsules. Product label.
- NOW Foods. Creatine Monohydrate, Pure Powder, 227 g. Product label.
Disclaimer. This article is for information purposes only and does not replace advice from a doctor or pharmacist. Food supplements are not intended to treat or prevent diseases and are not a substitute for a varied diet and a healthy lifestyle. Before taking supplements, especially during pregnancy or breastfeeding, if you have a chronic illness or if you are taking medication, consult a healthcare professional.
