Homemade and DIY pre-workout grew in popularity among weightlifters and bodybuilders around the start of the new millennium, and today, it’s more mainstream than ever.
With more options hitting shelves — plus its regular appearances in Tik Tok videos, it’s important to know what to look for, and what to avoid. After all, pre-workout supplements are minimally regulated by the FDA, and results vary from person to person based on type, dosage, frequency of use, and a lot of other factors. As coaches, we get questions about pre-workout all the time: What does pre-workout do? What are the benefits of pre-workout? Is pre-workout safe? And what are some common pre-workout side effects?
For those days when going to the gym feels harder than usual (yes, it happens to us, too) pre-workout can be a great way to kick your butt into gear — as long as you’re approaching pre-workout safely and listening to your body to find what works best for you. Here’s what to know.
What is pre-workout?
At its core, pre-workout is a dietary supplement with ingredients aimed at enhancing your sweat sesh and athletic performance. There are two categories of pre-workout:
- Products with stimulants (“stim”): Stim pre-workout supplements contain caffeine or other stimulants that boost energy, which in turn can help enhance performance.
- Products without stimulants (“non-stim”): Non-stim pre-workout supplements use ingredients, like amino acids, that provide similar benefits without the use of stimulants.
Not only is it a tool for jumpstarting your workout, but pre-workout supplements can give you the extra oomph to power through exercises with more reps and more intensity.
Pre-workout is most often found in powder form and then mixed with water to mimic the flavor of a sports drink, but it can also be consumed through gummies, capsules, or as part of your overall nutrition.
Pre-workout vs. protein powder
Protein powder and pre-workout are both supplements that can help boost your energy and athletic performance. While pre-workout is generally intended for use before a workout, protein powder is intended for post-workout recovery, as it helps with muscle repair. Pre-workout supplements have ingredients that are focused on enhancing the training you’re about to do.
When should I take pre-workout?
Bet you know this answer! Yep, pre-workout should be taken before a workout. But how long before a workout should you take it to feel the most benefit? Consider it to be like a strong cup of coffee; it takes about 30 to 45 minutes to increase your energy and focus.
That said: Most of the ingredients in pre-workout — aside from caffeine — aren’t necessarily tied to the “pre” workout timing. The other common ingredients (see below) can technically be consumed any time of day. They’re just included in pre-workout supplements for the convenience of having everything in one form.
How long does pre-workout last?
If the average gym-goer takes the recommended amount according to their body weight, they can expect the pre-workout to last 3 to 6 hours — definitely long enough to get through a serious workout.
Benefits of pre-workout
Ok, so we know what pre-workout is. But what does pre-workout actually do in your body?
An improvement in exercise performance is the main benefit of pre-workout and many gym-goers swear by it.
Although, it should be noted that this supplement does not produce results on its own merit. Instead, it’s an energy-producing supplement. The theory behind using pre-workout is that when you have the energy to work out longer and harder, there will likely be an acceleration in results.
There are several types of pre-workout supplements on the market that feature beneficial ingredients like caffeine, carbohydrates, amino acids, antioxidants, and B-vitamins. These common ingredients are the key players that give you an energy boost to crush a challenging workout.
A note of caution: Each product boasts a different ingredient combination so it’s important that you read the labels carefully and look at the key ingredients before adding one to your shopping cart.
Does pre-workout burn calories or fat?
Pre-workout on its own doesn’t affect weight loss or muscle growth. “No pre-workout supplements burn calories and fat for you,” says dietitian and fitness and nutrition expert Sinan Ozyemisci, MS, RDN. “It’s just a tool to intensify the workout.”
Risks and potential side effects of pre-workout
Although pre-workout has made a name for itself, with more and more products hitting the fitness and nutrition shelves every day, there’s also been discussion around its safety and effectiveness.
So, is pre-workout good for you? The answer depends on the product’s ingredients, how it’s used, and how your body responds to it. Familiarizing yourself with the product ingredients and monitoring how your body reacts to pre-workout is essential to using it safely.
It’s also good to be aware of the potential pre-workout side effects:
- Feeling overstimulated or jittery: If you’re someone who feels anxious after a cup of coffee or experiences sensitivity to caffeine, make sure you know how much caffeine is in your pre-workout supplements, or look for mixes without it.
- Upset stomach or headache: Some ingredients in pre-workout can cause digestive issues or headaches. One tip — especially for improved digestion — is to make sure you’re mixing in enough water if using a powder supplement.
- Insomnia: Because caffeine is found in most varieties of pre-workout supplements, taking pre-workout in the evening might delay or disrupt sleep.
Tip: Having a small meal or a protein bar along with your pre-workout can help alleviate some of the side effects.
People who have heart conditions or high blood pressure should consult their physician before taking pre-workout, and likewise, people who are on other medications or taking other supplements should talk to their doctor before adding pre-workout to their regimen. Note: Pre-workout is not regulated by the FDA.
What’s in pre-workout: 3 most common ingredients
The ingredients in pre-workout vary from product to product, there are some ingredients that are consistent across most products. Here are the top three essential ingredients to look for in pre-workouts.
1. Caffeine
Caffeine is one of the more recognizable pre-workout ingredients, and it’s largely responsible for that boost in energy levels and focus that you’re looking for. It’s important to read the label and know the amount of caffeine in each serving size. (The FDA-suggested serving limit of caffeine is up to four or five cups a day, though it can vary widely based on the person and how their body metabolizes caffeine.) Some products have the same amount of natural caffeine as you’d find in a cup of coffee, but others have significantly more than that.
If you work out later in the afternoon or evening or have a caffeine sensitivity, you may want to try pre-workouts without caffeine. These types of supplements rely on other stimulants. You can also find stimulant-free pre-workout options that will still get your blood circulating to increase energy.
2. Creatine
Creatine monohydrate is a supplement that helps with building muscle. It’s a naturally occurring substance found in muscle cells, and studies have shown that supplementing your creatine intake can help build muscle.
Most pre-workout products contain creatine to accelerate the production of muscle cells during a strength-training or high-intensity workout. More muscle cells build muscle mass and, of course, stronger muscles allow for harder workouts. If you’re an avid weightlifter, consider prioritizing creatine in your pre-workout formula. And if your goal is more about leaning out or toning up, it can help with that, too.
3. Amino acids
Our bodies have 20 amino acids that make up thousands of different proteins. Nine of those 20 are considered essential amino acids. These can’t be made by our bodies naturally and have to come through what we eat and drink.
Of those nine essential amino acids, there are three that fall under the category of branched-chain amino acids (BCAAs):
- Leucine
- Isoleucine
- Valine
These BCAAs play an important role in how effective a pre-workout is because they help control how protein is used throughout your body. They increase protein production while minimizing protein breakdown thanks to the combination of amino acids like leucine, isoleucine, and valine. Simply put, BCAAs help to build muscles and can minimize soreness. With stronger, refreshed muscles, you can train longer and more often.
Other ingredients commonly found in pre-workout
If you’ve been exploring pre-workout supplements, you’ll likely have come across a few of the compounds below. While they might sound intimidating, they’re really just scientific names for ingredients that occur naturally in your body and can improve your exercise performance.
Beta-alanine
You know that burning feeling you get when you’re pushing through your last few reps and maxing your muscles out to their limit? Beta-alanine is what makes that sensation more bearable — and helps you push through it.
One thing to note is that, while beta-alanine has been studied and shown to be safe in recommended amounts, it can have side effects. Some people who take beta-alanine might feel an odd tingling sensation. If you’re someone who experiences this, you can adjust the intensity by taking small amounts of beta-alanine over a longer period.
L-citrulline (and nitrous oxide)
L-tyrosine is an amino acid that helps produce adrenaline and norepinephrine, two hormones that are activated when the body is under stress. At first, that might sound bad. But stress isn’t always a bad thing; sometimes it means you’re pushing through a difficult workout!
And, because of its relationship with those two hormones, studies have shown that l-tyrosine can help improve exercise performance when you’re under stress.
L-theanine
L-theanine is a natural ingredient found in tea. If you’re looking for a pre-workout that doesn’t contain caffeine, you’ll likely encounter l-theanine, as it’s been shown to improve focus, attention, and alertness.
Acetyl l-carnitine
Acetyl l-carnitine is an amino acid that contributes to the production of energy. It helps your body convert fat into energy, so if fat loss is your goal, it’s a good idea to seek this out in your pre-workout!
Vitamin B-6
In addition to different types of amino acids, you also may see vitamin B-6 listed on the label of your pre-workout. Vitamin B-6 is a key player in your body’s energy production, specifically for the breakdown of muscle glycogen. It’s crucial for your metabolism, particularly during exercise, and getting enough of it in your diet can help with weight loss, too. We’d be happy to see it on any sport’s pre-workout label.
Types of pre-workout products: Supplements vs. food
The fitness industry is saturated with all types of pre-workout products, and you may have to try a few different types before you find the right product for you.
Pre-workout powder
While pre-workout supplements can come in capsule and gummy form, pre-workout powder is the most common product you’ll find on the shelf. A scoop of powder can be mixed with water or added to a smoothie. Taking pre-workout with food can help reduce some of the unwelcome side effects. Plus, the extra nutrients from smoothie ingredients like fruit, spinach, or peanut butter can help give your exercises a boost, too.
Pre-workout food
Nutrition is a vital component of overall health — and prepping your body for a workout. Experts suggest eating a full meal 2 to 3 hours before exercising. Another option is to eat a snack 30 minutes before hitting the gym, which can also provide a host of benefits. A pre-workout meal will boost energy, but it will not contain the stimulants or caffeine kick you might be looking for.
Your best bet is to eat a snack or meal that includes carbohydrates and protein to fuel your gym time. The best pre-workout snacks include protein bars, bananas, fruit with Greek yogurt, smoothies, or almonds.
Best pre-workout for men
Both men and women can reap the benefits of pre-workout ingredients like caffeine and BCAAs, but men generally have more energy with natural-producing testosterone. The best pre-workout for men likely contains a few additional ingredients that boost testosterone levels.
In most products, caffeine gets the blood pumping and circulating, but in products that are specifically created for men, nitric oxide and beta-alanine are included to get the “pump” that some men are after. Other products may be geared toward men who are looking to bulk up. These products include the traditional pre-workout ingredients that increase muscle mass.
Best pre-workout for women
Many of the products geared toward women are marketed for their fat-burning effects. That doesn’t mean a female-identifying person has to buy female-marketed pre-workout (and the same goes for males or nonbinary people). Something to consider, though, is that suggested serving sizes are usually based on weight, so by buying a product that’s specifically designed for the female body, it’s easier to figure out a proper dose based on body type.
The best pre-workout for you — and what to avoid
This is entirely dependent on you, your workout preferences, and your body. Look specifically for the ingredients that will help you reach your goals. For example, if you’re aiming to build muscle and want quicker muscle recovery, look for a pre-workout with ingredients like creatine and BCAAs that are specified for that purpose.
Once you’ve determined your must-have ingredients, pay careful attention to the amount of each ingredient, and keep an eye out for:
- Artificial flavors and ingredients, such as artificial sweeteners like aspartame and acesulfame-K
- Anything exceeding the recommended dietary allowance (RDA) of niacin, which is 16 mg for men older than 19 and 14 mg for women older than 19
- Any pre-workout supplements exceeding the FDA-suggested serving of caffeine, which is up to 400 milligrams a day, or four to five cups (with variations based on each individual and how their body reacts to caffeine)
Deciding on a pre-workout option: Where to start
When asking yourself if pre-workout is necessary, consider starting with this truth bomb: According to experts, the healthiest pre-workout you can take comes from food. “My suggestion before trying pre-workout supplements would be to experiment with pre-workout calories and hydration first, then dive in supplements if needed,” says Sinan. Getting nutrients and energy from food sources is the best thing you can do.
Similarly, the healthiest pre-workout products you can buy have simple, minimal ingredients that you can understand and pronounce. At the forefront, the ingredients listed should be caffeine (if you are looking for a caffeinated product), beta-alanine, and nitric oxide booster.
Fortunately, there are now products that fit a variety of lifestyles and dietary restrictions. You can choose from pre-workout supplements that have non-GMO ingredients, are Paleo, vegan, soy-free and organic.
Before deciding, make a point to read the reviews, ask questions and talk to your doctor. The good news is that there are plenty of options out there for you to test and try out.
A final word on pre-workout
With new products making their debut in the fitness world every day, there is no shortage of options to choose from. This is a high-level overview of what pre-workout is, but talk to your doctor, define your fitness goals, examine each product’s ingredients, browse through reviews, and try a few samples before determining which type is right for you.
Pay careful attention to how your body responds to pre-workout and how you feel during your workout. If used correctly, you will find that pre-workout can be a life-changing asset to your fitness routine.
As with most health-related journeys, pre-workout and nutrition factors are unique to you. AF Coaches work with members to discover personal fitness, nutrition, and recovery plans to help them reach their goals. Book a free hour session with a coach to get a 30-day fitness plan.
