What Should You Look For In A Pre-Workout?
More caffeine? Bigger pumps? Beta-alanine? Huge ingredient lists? Pre-workout labels can get confusing fast. Here's what actually matters.
Don't automatically buy the strongest pre-workout on the shelf.
Think about what you actually want from it. Energy, focus, pumps, caffeine tolerance and the time you train all matter.
Start with the caffeine.
For most people, caffeine is the ingredient they'll notice most.
It can support alertness, focus and exercise performance, while helping you feel more ready for a hard session.
150–250mg is plenty for many people.
You don't automatically need a 300mg+ product just because it looks stronger on the label.
If you're sensitive to caffeine, train later in the evening or already drink plenty of coffee and energy drinks, a lower-caffeine option may make far more sense.
Your total caffeine intake matters.
Coffee, energy drinks and pre-workout all count. It can add up much faster than you realise.
Want a better pump? Look for citrulline.
If you like that full, pumped feeling during a session, one ingredient worth looking for is L-citrulline.
Citrulline can increase nitric oxide availability and support blood flow during exercise.
Don't just look for the ingredient name.
Seeing L-citrulline printed on the front of a tub doesn't tell you whether there's a useful amount inside.
Around 6g of L-citrulline is commonly used in evidence-based pre-workout formulas.
What's causing that tingling feeling?
Ever taken pre-workout and suddenly felt your face, hands or skin tingling?
That's normally beta-alanine.
Beta-alanine can support performance during repeated bouts of harder, higher-intensity exercise when used consistently.
The tingles don't mean your pre-workout is "kicking in".
They're simply a common effect of beta-alanine. Some people enjoy the sensation. Others would rather avoid it.
The strongest pre-workout isn't automatically the best pre-workout for you.
Does pre-workout need creatine?
No.
Creatine is one of the better-supported sports supplements available, but it doesn't need to be inside your pre-workout.
It works through regular use over time rather than because you take it immediately before training.
You can take creatine separately.
If your pre-workout contains it, fine. If it doesn't, that doesn't make it a bad product.
Turn the tub around and actually read it.
The front of the tub is marketing.
The back tells you what you're actually buying.
Huge proprietary blends with very little detail.
One giant blend weight without individual ingredient amounts makes the formula much harder to judge.
What do you actually want from your pre-workout?
Pre-workout can't fix everything.
A good pre-workout can give you a useful boost.
It can't rescue:
- Poor sleep
- Not eating enough
- Being dehydrated
- A bad training programme
- Turning up exhausted every session
Use pre-workout as an extra, not a requirement.
If you feel like you physically can't train without multiple scoops, it's probably worth looking at the rest of your routine too.
The 20-Second Guide
Skipped most of the article? Here's what actually matters.
The caffeine dose.
Look for a meaningful dose of L-citrulline.
Usually beta-alanine.
No. You can take creatine separately.
Consider lower-caffeine or stimulant-free.
No. Choose around your needs and tolerance.
Come and speak to us at Apex.
There are loads of different pre-workouts available, and the right one depends on how you train, when you train and what you're actually looking for.
Next time you're at Apex Gym in Tunstall, have a look at the supplement range in the reception area.
If you're not sure what to choose, just ask us.