Pre-Workout Guide: Ingredients, Dosage & Best Products
Complete pre-workout supplement guide. Ingredients, dosages, timing, and best products. Caffeine, beta-alanine, citrulline, and more.
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Shop SupplementsWhat Pre-Workout Does
Pre-workout supplements increase energy, focus, blood flow, and training intensity. The right formula can improve performance by 5-15% per session.
Key Ingredients
Caffeine (150-300mg) for energy and focus, Beta-alanine (3-6g) for endurance and reduced fatigue, Citrulline malate (6-8g) for blood flow and pumps, Creatine (5g) for strength.
Timing
Take 20-30 minutes before training. Caffeine peaks at 30-60 minutes. Avoid taking within 6 hours of bedtime to prevent sleep disruption.
Best Products
Look for transparent labeling with clinical dosages. Avoid proprietary blends that hide ingredient amounts. A good pre-workout costs $1-2 per serving.
Cycling
Cycle off caffeine every 8-12 weeks for 1-2 weeks to reset tolerance. You can still train without pre-workout, just with slightly less energy.
FAQ
Is pre-workout safe?
Yes, when used as directed. The main concern is caffeine intake. If you are sensitive to caffeine, start with half a serving. Do not exceed 400mg caffeine per day from all sources.
Can I take pre-workout every day?
Yes, but consider cycling off caffeine every 8-12 weeks. Beta-alanine and citrulline can be taken daily without cycling.
What if I train in the evening?
Choose a caffeine-free pre-workout or take it at least 6 hours before bedtime. Caffeine has a half-life of 5-6 hours.