Complete Guide to Pre-Workout: Ingredients, Timing & Dosage
Ever walked into the gym feeling a bit flat? Or maybe you've had a long day at the office and need that extra push to get through your workout.
Pre-workout might be just what you need. But with so many options out there, how do you know which one is right for you? This guide will break down everything you need to know about pre-workout supplements, and how you can incorporate them into your routine.
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What Are Pre-Workout Supplements and Why Do People Use Them?
Pre-workout supplements are supplement formulas designed to be taken before exercise. They're often a blend of vitamins, minerals, amino acids, and other specialist ingredients that work together to help support your body during training. Unlike a standard snack or drink, a good pre-workout is specifically formulated to help improve concentration and alertness, and to increase endurance performance.
Think of them as a tool to help you get the most out of your training. If you’re feeling a little tired or your motivation is low, a pre-workout can provide the mental and physical support you need to push through your session and hit your goals.
Choosing the Right Pre-Workout Supplement for You
This is where things can get a bit confusing. With so many options, how do you pick one that’s right for your goals? The key is to look at the ingredients. Different blends are designed to support different aspects of your workout, whether that's endurance, concentration, or overall performance. Let's break down some of the most common ingredients you'll find when you inspect the label.
Key Ingredients to Look For (and What They Do)
Caffeine: A classic for a reason. Caffeine helps to improve concentration and increase alertness. It also helps increase your endurance performance and capacity, which can be a game changer for longer, more demanding sessions. If you train in the morning or early afternoon, a pre-workout with caffeine can give you the push you need. Creatine: A well-researched and widely used supplement. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. This makes it a great choice for activities like weightlifting or sprinting. Beta-Alanine: This amino acid is known for causing that tingling sensation you might feel after taking a pre-workout. While it can feel strange, it’s harmless. Beta-alanine helps to produce carnosine in the body, which can help support high-intensity exercise. L-Citrulline Malate: A popular amino acid that helps increase nitric oxide production, which can improve blood flow. It's often included in formulas to support muscle pumps and overall performance. Vitamins & Minerals: Many pre-workouts include B vitamins (like B6 and B12) and vitamin C. These vitamins contribute to the reduction of tiredness and fatigue, and support the normal function of the immune system.
Stimulant or Stimulant Free?
That is the question. Your choice really depends on when you train and your personal tolerance.
A stimulant-based pre-workout, normally containing caffeine, is perfect for morning or midday workouts. The caffeine will give you a significant boost in energy, concentration, and endurance, helping you tackle your session head-on. But if you're sensitive to caffeine or training in the evening, this can be a problem.
That’s where stimulant-free (or non-stim) pre-workouts come in. These formulas contain all the other great performance-supporting ingredients — typically beta-alanine and citrulline malate — but without the caffeine. This means you can still get the benefits for your physical performance without the risk of an interrupted sleep schedule.
For example, if you finish work late and hit the gym at 8pm, a non-stim pre-workout is the smart choice. It allows you to train hard and still get to sleep at a reasonable hour, ensuring you’re well rested for the next day.
Getting Your Pre-Workout Timing Right
Taking your pre-workout at the right time is crucial to getting the most out of it. If you take it too early, the effects might wear off before your session even starts. Take it too late, and you might still be feeling the effects long after you've left the gym.
How Long Does Pre-Workout Take to Kick In?
Generally, you should aim to take your pre-workout 30-45 minutes before you plan to start training.
This timeframe allows the key ingredients to be absorbed by your body and for the effects to kick in right as you start your warm-up. This way, you’ll be feeling the full benefits exactly when you need them.
However, everyone's body is different. Factors like your metabolism, the food you've recently eaten, and your caffeine tolerance can all influence how quickly you feel the effects. For instance, if you take it on an empty stomach, you might feel the effects a bit sooner than if you've just had a large meal. It’s mostly about working out what works best for your body and your routine.
Finding Your Ideal Pre-Workout Dosage
When you first start with pre-workout supplements, the instructions on the tub can be a bit confusing. A single "scoop" can contain wildly different amounts of ingredients depending on the product and brand.
How Much Pre-Workout Should You Take? (Especially for Beginners)
The golden rule is: start with a lower dose. Don't just dive in and take a full scoop on your first try. Start with half a scoop to assess your tolerance and see how your body reacts.
Some pre-workouts are pretty strong, so a full serving might contain a large dose of caffeine and other active ingredients. By starting with half a scoop, you can avoid feeling jittery or overwhelmed. You can always increase the dosage gradually in your next sessions until you find the sweet spot that provides the benefits you're looking for without any unwanted side effects. Remember, less is often more when you're just starting out.
Setting Up a Simple Pre-Workout Routine That Works
Taking a pre-workout isn't just about a powder. To get the best results, you need to think about what else you're doing.
What Else to Include: Food, Hydration and Safety Tips
Food: Pre-workout on an empty or near-empty stomach will likely work faster, but that doesn't mean you should train without any fuel. If you have time, a light, easily digestible snack containing a mix of carbs and protein 60-90 minutes before your workout can provide your muscles with energy while allowing the pre-workout to kick in on time. Think a banana with a tablespoon of nut butter, or a handful of oats.
Hydration: Mix your pre-workout powder with a sufficient amount of water to ensure you are well hydrated. Proper hydration is key for performance, and mixing your supplement this way helps you tick two boxes at once.
- Don’t exceed the recommended dose. Taking more won’t make it work better and could lead to unwanted side effects.
- Be mindful of your total caffeine intake throughout the day. If you’ve had several coffees, it might be wise to opt for a stimulant-free pre-workout or a half-dose.
- Avoid taking a stimulant pre-workout too late in the day, as it can interfere with your sleep. Aim to take it at least 6-8 hours before you plan to go to bed.
By building this simple routine, you can set yourself up for success and make your pre-workout supplement a powerful part of your training ritual.
Myprotein Pre-Workout Supplements
Impact Pre-Workout: A powerful blend with 150mg of caffeine to improve endurance and capacity. It also contains taurine, beta-alanine, and essential vitamins (C, B6, B12, niacin) to help reduce tiredness and support your immune system.
Origin Pre-Workout: A high-intensity formula with 300mg of caffeine per serving to boost performance. Packed with ingredients like citrulline malate and beta-alanine to help improve concentration and alertness, allowing you to stay focused on your goals.
Origin Pump Pre-Workout Stim Free: A stimulant-free solution designed for late-night workouts or those who prefer to avoid caffeine. This formula includes popular ingredients like 8g of citrulline malate and 3.5g of beta-alanine to help you get the most from every session without disrupting your sleep.
THE Pre-Workout: An advanced formulation with 200mg of caffeine to sharpen concentration and boost endurance. It also features 3g of creatine monohydrate to power high-intensity exercise and added vitamin B12 to help reduce fatigue.
Pre-Workout Gummies: A convenient and controlled option. Each gummy contains 30mg of caffeine to help improve endurance and capacity. You can easily tailor your dose to match the intensity of your workout.
THE Pre-Workout Gel: A portable gel that can be consumed directly from the sachet for an instant energy boost. It contains 200mg of caffeine per serving, along with popular ingredients such as citrulline malate, taurine and beta-alanine for a powerful workout.
Pure Caffeine Tablets: A simple and convenient tablet with 200mg of caffeine. It's designed to deliver a boost of caffeine to help improve endurance performance, increase alertness, and improve concentration.
Please note: Nutritional information may vary depending on flavour.
Take Home Message
Pre-workout supplements are a powerful tool to help you get more from your workouts, but there’s no one-size-fits-all approach. By taking the time to understand their ingredients, matching your supplement to your goals, and getting your timing and dosage right, you can unlock a new level of performance.
Start with a smaller dose, listen to your body, and don't be afraid to try different things to see what works best for you.
