What is Pre-Workout Powder? The Complete Guide

What is Pre-Workout Powder?

Pre-workout powder is a dietary supplement specifically formulated to boost exercise performance when consumed before training sessions. These multi-ingredient pre-workout supplements (MIPS) have gained significant popularity among fitness enthusiasts seeking to maximize their workout results.

Pre-workout powders typically combine several key components:

• Stimulants like caffeine to increase energy and focus

• Amino acids, including BCAAs (branched-chain amino acids), to support muscle performance

• Performance enhancers such as creatine and beta-alanine to improve strength and endurance

• Vasodilators like citrulline malate to improve blood flow and pump

Research shows that the right pre-workout powder can significantly improve endurance by delaying fatigue and boosting energy levels during exercise.

A recent study published in Frontiers in Nutrition found that even a single dose of a multi-ingredient pre-workout supplement enhanced upper body resistance exercise performance (Beyer et al., 2024).

With an optimal combination of ingredients, pre-workout supplements can help you push through plateaus and achieve better results (Martinez et al., 2016; Jagim et al., 2016).

What Makes a Great Pre-Workout Powder?

An effective pre-workout powder contains specific ingredients in optimal dosages that work synergistically to enhance exercise performance. Understanding these key components will help you select a product that aligns with your fitness goals.

Key Ingredients to Look For

The most effective pre-workout powders contain scientifically-backed ingredients in appropriate doses:

• Caffeine (150-300mg): Acts as a central nervous system stimulant that increases alertness and reduces perceived exertion during workouts (Smith et al., 2010; Harty et al., 2018). Caffeine is the primary energy-boosting component in most pre-workout formulas.

According to the International Society of Sports Nutrition, energy drinks and pre-workouts containing caffeine have demonstrated to enhance both anaerobic and aerobic exercise performance. 

• Creatine (3-5g): Enhances strength and power output by improving ATP regeneration in muscle cells (Smith et al., 2010; Jagim et al., 2019). Creatine helps maintain muscle glycogen stores and supports explosive movements during resistance training.
  

• Beta-alanine (2-5g): Helps buffer lactic acid buildup and increase carnosine levels, delaying muscle fatigue during high-intensity exercise (Jagim et al., 2019; Harty et al., 2018). This ingredient is responsible for the tingling sensation many users experience.

One research study demonstrated that 4.8g daily supplementation of beta-alanine for 4-10 weeks increased carnosine levels in cyclists by 60-80% helping to delay muscle fatigue and improve exercise performance.

• Amino acids: Particularly branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine support muscle protein synthesis and recovery (Spradley et al., 2012). Other beneficial amino acids include acetyl L-carnitine, which helps transport fatty acids into cells for energy production.
  

• L-citrulline/Citrulline Malate (6-8g): Improves blood flow and oxygen delivery to working muscles by increasing nitric oxide production, enhancing performance during high-volume training sessions (Harty et al., 2018; Spradley et al., 2012).
  
  

These key components work together to improve muscular performance outcomes and extend endurance capacity during training sessions.

Understanding Stimulant vs. Non-Stimulant Options

Pre-workout supplements generally fall into two main categories based on their stimulant content:

Stimulant-based pre-workouts:

• Feature caffeine as their primary active ingredient

• Provide immediate energy boosts, improved focus, and enhanced exercise capacity

• Typically delivers more noticeable and immediate performance benefits

• May cause side effects like jitters, increased heart rate, or disrupted sleep patterns if taken too late in the day

• Popular among morning exercisers and those who need significant energy boosts

Non-stim pre-workout supplements:

• Exclude caffeine and other central nervous system stimulants

• Rely on ingredients like creatine, beta-alanine, and amino acids

• Improve performance without causing stimulant-related side effects

• Ideal for evening training sessions, individuals with caffeine sensitivity, or those who've developed tolerance to stimulants

• Often preferred by those who already consume caffeine from other sources throughout the day

Your training schedule, personal sensitivity, and fitness goals determine which option better suits your needs. Many users find that having both types on hand allows them to choose based on workout timing and energy requirements.

Top Pre-Workout Powders

The pre-workout supplement market continues to evolve with innovative formulations designed to maximize exercise performance. These top-rated powders deliver effective results through scientifically backed ingredients at various price points and intensity levels.

Best Overall Pre-Workout Supplements

Naked Energy stands out as a premium pre-workout powder formulated with only 10 non-GMO ingredients. This clean, vegan pre-workout formula helps boost energy, strength, and power, giving you that extra edge to maximize your performance at the gym. Unlike many competitors, Naked Energy contains no additives or artificial sweeteners, focusing on your health rather than cutting corners. Every batch is independently third-party tested for heavy metals, ensuring the highest quality standards.

Key Benefits of Naked Energy:

Improved Exercise Performance: Naked Energy combines pure ingredients like creatine monohydrate, vitamin B3, B6, B12, beta-alanine, and more to provide a clean boost in energy and power. This allows you to perform at your best without relying on additive-loaded supplements.

Enhanced Mental Focus: Athletic performance is as much a mental game as it is physical. Naked Energy provides the clean energy boost needed to clear your mind and help you concentrate on making the most out of your workout. This mental clarity is essential for pushing through challenging training sessions.

Faster Recovery: The carefully selected ingredients in Naked Energy, including caffeine, beta-alanine, and creatine, promote faster healing and help sore muscles recover more rapidly. This reduced recovery time means less downtime between workouts and better performance at the gym each session.

Usage Guidelines:

• Take Naked Energy approximately 20 minutes before a workout for optimal performance

• Mix one scoop into 8oz of your favorite sports drink for flavor

• For enhanced results, pair with BCAAs for efficient workout recovery

The caffeine in Naked Energy is sourced from unroasted coffee beans rather than synthetic sources, providing substantial energy to carry you through workouts lasting up to 2 hours. The product is recommended for anyone looking to take their workouts to the next level, though those sensitive to caffeine or on prescription medication should consult with their physician before use.

Best Budget-Friendly Options

Budget-conscious fitness enthusiasts don't need to compromise on quality when selecting pre-workout supplements. Several manufacturers offer cost-effective formulations containing key performance-enhancing ingredients like caffeine, beta-alanine, and creatine at effective dosages.

These affordable options typically provide simplified ingredient profiles focused on core performance benefits rather than premium proprietary blends. Many budget-friendly pre-workouts deliver comparable energy enhancement and performance benefits at 30-50% lower cost than premium alternatives, making them ideal for regular gym-goers watching their supplement expenses.

Best for Intense Energy

For those seeking maximum energy and intensity, specialized high-stimulant pre-workout formulations deliver powerful results. These intense formulations typically contain elevated caffeine levels (300 mg+) combined with additional stimulants to create pronounced energy surges and heightened focus during challenging training sessions (Kruszewski et al., 2022).

Advanced users often prefer these formulations for breaking through training plateaus or preparing for competition days. The synergistic effect of multiple stimulants in these products creates a comprehensive performance-enhancing experience, though they're best suited for stimulant-tolerant individuals training earlier in the day to avoid potential sleep disruption.

Pre-Workout Powders for Specific Fitness Goals

Different fitness goals require specific pre-workout formulations to maximize results. The right ingredients in optimal dosages can significantly enhance performance for your particular training focus.

Best for Muscle Building

Pre-workout powders for muscle building contain ingredients that enhance strength, stimulate muscle growth, and support recovery. Key ingredients include:

• Creatine (3-5g per serving): Increases strength and power output during resistance training (Cribb & Hayes, 2006). Multi-ingredient formulations with 3 grams of creatine per scoop are particularly effective for muscle gain and performance enhancement.
  

• Beta-alanine (1.5-3.5g): Helps buffer lactic acid buildup, allowing for more repetitions during strength training (Harty et al., 2018).
  
  BCAAs and essential amino acids: Support protein synthesis and muscle recovery, making them ideal for bodybuilding and hypertrophy-focused training.
  
  

The most effective muscle-building pre-workouts also include ingredients that support increased blood flow to muscles, creating a more productive "pump" that enhances nutrient delivery during and after training.

Best for Endurance Training

Endurance-focused pre-workout supplements prioritize ingredients that delay fatigue and sustain energy levels during prolonged exercise:

• Moderate caffeine levels (150-200mg): Enhance alertness without causing jitters or energy crashes (Ellerbroek & Antonio, 2019).
  

• Beta-alanine: Crucial in these blends as it buffers lactic acid accumulation, allowing muscles to work longer before fatigue sets in (Harty et al., 2018; Kruszewski et al., 2022).
  

• Electrolytes: Sodium, potassium, and magnesium help prevent dehydration and maintain proper muscle function during extended cardio sessions.
  

• L-citrulline (6-8g): Improves blood flow and oxygen delivery to working muscles, enhancing performance during high-volume training or endurance events like running, cycling, or HIIT workouts (Harty et al., 2018; Spradley et al., 2012).
  

These formulations help maintain muscle glycogen stores during extended training sessions and support optimal hydration status through integrated electrolyte blends.

Best for Women

Pre-workout formulations designed for women typically offer more precise dosing and targeted ingredient profiles:

• Moderate caffeine levels (100-175 mg per serving): Provide energy without excessive stimulation or side effects.
  

• B vitamins: Support energy metabolism and overall health, including folic acid (Spradley et al., 2012).
  

• Lower or no creatine: Many women-specific formulas omit creatine to avoid water retention concerns while still providing other performance-enhancing ingredients.
  

• Beta-alanine and BCAAs: Support female-specific training goals such as toning, strength development, and endurance without excessive bulk.
  

These products are suitable for various workout styles from strength training to high-intensity interval sessions, with formulations designed to support women's specific physiological needs.

How to Choose the Right Pre-Workout for Your Needs

Selecting an effective pre-workout powder requires understanding your specific fitness requirements and knowing which ingredients align with your goals. The right formula can significantly enhance your workout performance while minimizing potential side effects.

Identify Your Primary Objectives

Your fitness goals directly influence which pre-workout ingredients will benefit you most. Different formulations support various performance aspects depending on what you're trying to achieve:

• For endurance training: Look for beta-alanine (2-5g), citrulline malate (6-8g), and electrolytes to delay fatigue during longer sessions and improve stamina (Spradley et al., 2012; Ellerbroek & Antonio, 2019). (Also read: does pre workout make you itch?)
  

• For strength and power: Prioritize creatine (3-5g), beta-alanine, and betaine anhydrous to enhance force production and power output during heavy lifting sessions (Cribb & Hayes, 2006; Jagim et al., 2016).

Betaine anhydrous may benefit both endurance and resistance training. According to one study, two weeks of betaine supplementation improved upper- and lower-body muscle endurance following an acute session of high-intensity resistance exercise in adolescent handball players.

• For focus and energy: Caffeine (150-300mg), tyrosine, and taurine combinations help improve concentration and alertness during challenging workouts (Smith et al., 2010; Harty et al., 2018).

A double-blind placebo-controlled study demonstrated the combined effects of caffeine and taurine supplementation were more effective than their single use for improving athletic and cognitive performance.

• For muscle building: Select formulas with BCAAs, creatine, and beta-alanine to support recovery and muscle protein synthesis (Antonio & Ciccone, 2013).
  

Consider Your Workout Style

Your training approach affects which pre-workout ingredients will deliver optimal results:

• Morning exercisers: Caffeine-containing formulas work well since you've got all day to metabolize the stimulants. A moderate dose (150-250mg) typically provides sufficient energy without disrupting sleep patterns (Stratton et al., 2022).
  

• Evening trainers: Non-stimulant pre-workouts featuring ingredients like citrulline, betaine, and creatine offer performance benefits without interfering with sleep quality (Stratton et al., 2022).
  

• HIIT and circuit training: Look for formulas with fast-acting carbohydrates like glucose, electrolytes, and moderate caffeine to sustain high-intensity efforts and improve recovery between intervals (Fye et al., 2021).
  

• Strength athletes: Creatine-rich formulas with beta-alanine and betaine support maximal strength output and improved recovery between heavy sets (Martinez et al., 2016; Jagim et al., 2016).
  

Watch Out for These Ingredients

Some pre-workout ingredients deserve extra scrutiny before you incorporate them into your regimen:

• Proprietary blends: Avoid products that don't disclose specific ingredient amounts, as these hide true dosages and may contain suboptimal amounts of key components (Jagim et al., 2019).
  

• Excessive stimulants: Products containing multiple stimulants like caffeine, synephrine, and yohimbine can cause jitters, elevated heart rate, and anxiety in sensitive individuals (Harty et al., 2018).
  

• Artificial colors and sweeteners: These additives offer no performance benefit and may cause digestive discomfort in some users.
  

• DMAA/DMHA: These controversial stimulants have been linked to serious cardiovascular issues and are banned in many countries (Harty et al., 2018).
  

• Mega-doses: Be wary of products with extremely high doses of any ingredient—more isn't always better and can increase side effect risks.
  

Alternatives to Pre-Workout Supplements

While pre-workout supplements can enhance performance, many fitness enthusiasts prefer natural alternatives or wish to reduce their reliance on supplements. Understanding how whole foods and lifestyle factors can replicate some benefits of pre-workout powders provides valuable options for your fitness journey.

Whole Food Alternatives to Pre-Workout Supplements

Several natural food options can provide similar benefits to commercial pre-workout powders:

• Coffee or green tea: Contains natural caffeine that boosts energy and focus, with coffee providing approximately 80-100 mg caffeine per 8 oz cup. These natural alternatives also contain beneficial antioxidants without artificial ingredients.
  

• Bananas: Provide fast-digesting carbohydrates and potassium, supporting muscle function and providing readily available energy. The natural glucose in bananas helps maintain muscle glycogen during workouts.
  

• Greek yogurt with berries: Combines protein with natural carbohydrates, offering sustainable energy and muscle-supporting nutrients. The protein content provides amino acids similar to those found in BCAA supplements.
  

• Oatmeal with honey: Delivers slow-releasing carbohydrates with a natural sugar boost, perfect for sustained energy during longer training sessions. This combination helps maintain stable blood glucose levels.
  

• Beet juice: Contains natural nitrates that improve blood flow, similar to citrulline, enhancing endurance performance and oxygen delivery to muscles.

A systematic review of 23 different research articles determined that supplementation with beetroot juice can improve endurance in athletes by increasing cardiovascular efficiency, which improves performance at various distances and increases time to exhaustion.

These whole food options avoid artificial ingredients while providing nutrients that support overall health beyond just workout performance.

Importance of a Balanced Diet for Workout Performance

A well-rounded nutritional approach offers advantages that supplements alone cannot provide:

• Consistent energy levels: A balanced diet ensuring adequate carbohydrate intake maintains muscle glycogen stores for optimal performance without relying on pre-workout stimulants.
  

• Natural protein timing: Strategic protein consumption throughout the day supports muscle repair and growth more effectively than isolated supplement use, with whole food proteins providing a complete amino acid profile.
  

• Micronutrient balance: Whole foods deliver vitamins and minerals crucial for energy production, muscle function, and recovery that many supplements lack or provide in synthetic forms.
  

• Metabolic health: Balanced macronutrient intake from whole foods supports hormonal balance and metabolic function, creating an optimal internal environment for exercise adaptation.
  

Regular meals containing adequate protein (1.6-2.2g/kg body weight daily), complex carbohydrates, and healthy fats provide the foundation for exercise performance that supplements can only enhance, not replace.

Benefits of Hydration and Sleep Over Supplements

Two fundamental aspects of performance often outweigh the benefits of any supplement:

Hydration Benefits:

• Proper hydration maintains blood volume, supporting optimal nutrient delivery and waste removal during exercise

• Electrolyte balance from adequate fluid intake supports muscle contraction and prevents cramping more effectively than many supplements

• Even mild dehydration (2% body weight) can decrease performance by 10-20%

• Consistent water intake throughout the day is more beneficial than pre-workout hydration alone

Sleep Optimization:

• Quality sleep (7-9 hours nightly) naturally increases energy levels without stimulants

• Sleep enhances muscle recovery through optimized hormone production, including growth hormone and testosterone

• Cognitive benefits of adequate sleep improve focus and motivation during workouts

• Consistent sleep patterns regulate metabolism and hunger hormones, supporting body composition goals

Prioritizing hydration and sleep creates a foundation for performance that supplements can complement but never replace. Many athletes find that improving these fundamental factors produces greater performance gains than adding pre-workout supplements to an otherwise suboptimal routine.

Potential Side Effects and Safety Considerations

Pre-workout powders can enhance exercise performance, but they're not without potential risks. Understanding these side effects and knowing when to avoid these supplements is crucial for your fitness journey.

Common Side Effects

Pre-workout supplements often trigger temporary but uncomfortable reactions in many users:

• Caffeine-related effects: Include jitteriness, increased heart rate, and insomnia, especially with formulations containing 200mg or more of caffeine (Harty et al., 2018).
  

• Beta-alanine reactions: Commonly causes paresthesia—a harmless tingling sensation in the face, neck, and arms that typically subsides within 60-90 minutes (Jagim et al., 2019; Harty et al., 2018).
  

• Digestive discomfort: Such as bloating, gas, and diarrhea, may occur due to ingredients like creatine, sodium bicarbonate, or artificial sweeteners.
  

• Headaches and dehydration: These are also reported side effects, particularly with stimulant-based products that increase blood pressure and act as diuretics.
  

• Dry scooper concerns: Some users practice "dry scooping" (consuming powder without mixing with liquid), which can increase choking risks and intensify side effects due to rapid absorption.
  
  

Who Should Avoid Pre-Workout Supplements

Several groups should exercise caution with pre-workout supplements due to potential health risks:

• Individuals with cardiovascular conditions: Including hypertension and arrhythmias, should avoid stimulant-based pre-workouts as ingredients like caffeine can exacerbate these conditions (Harty et al., 2018).
  

• Those with kidney or liver issues: Should consult healthcare providers before using supplements containing creatine or other ingredients metabolized by these organs.
  

• Pregnant or breastfeeding women: Should generally avoid pre-workout powders due to limited safety research in these populations.
  

• People with anxiety disorders: May experience worsened symptoms from stimulant ingredients.
  

• Anyone taking medications: Particularly for blood pressure, psychiatric conditions, or heart disease, should speak with a doctor before using pre-workouts to prevent harmful interactions.
  
  

How to Use Pre-Workout Powder Effectively

Pre-workout powder enhances exercise performance when used correctly. Following proper timing and dosage guidelines maximizes benefits while minimizing potential side effects.

Timing Your Pre-Workout Intake

Optimal pre-workout timing occurs 30-60 minutes before exercising (Cribb & Hayes, 2006). This window allows ingredients to be absorbed and become effective in your system before you begin training.

Research shows that consuming supplements immediately before workouts can lead to better outcomes compared to other times of the day (Beyer et al., 2024; Martinez et al., 2016).

Be mindful of your overall caffeine consumption from other sources like coffee or energy drinks, as exceeding the safe daily limit of 400mg can lead to adverse effects.

For extended training sessions lasting longer than an hour, taking a pre-workout supplement about 60 minutes into your workout helps prolong endurance and maintain performance levels.

Proper Dosage Guidelines

Start with half the recommended serving size to assess your tolerance (Harty et al., 2018). Many pre-workout formulations contain potent ingredients that affect individuals differently based on body weight, sensitivity, and previous exposure to stimulants.

Follow manufacturer instructions precisely, as exceeding recommended amounts doesn't produce better results but increases side effect risks.

For beginners, non-stimulant or lower-caffeine options (100-150mg) provide safer introductions to pre-workout supplementation.

Advanced users may tolerate full servings containing 200-300mg of caffeine, though cycling off pre-workout periodically prevents tolerance buildup and maintains effectiveness.

Conclusion

Pre-workout powder is a specialized supplement designed to enhance exercise performance through a combination of stimulants, amino acids, and other performance-boosting ingredients. These formulations can significantly improve energy, focus, endurance, and strength when used appropriately.

Finding your perfect pre-workout powder boils down to understanding your fitness goals and knowing your body's limits. Whether you're looking to build muscle, maximize endurance, or crush morning workouts, there's a formulation designed for your needs.

Remember to prioritize products with transparent labeling, optimal dosages of key ingredients, and minimal artificial additives (Jagim et al., 2019). Start with smaller doses to assess your tolerance and consider cycling off periodically to maintain effectiveness.

While supplements can enhance performance, don't underestimate the power of whole food alternatives, proper hydration, quality sleep, and a balanced diet. These foundations often provide greater benefits than supplements alone and should form the cornerstone of your fitness nutrition strategy.

“As a Registered Dietitian Nutritionist, nutrition and lifestyle adjustments to support exercise performance and results are a top priority before pre-workout supplements are considered.

That being said, those who have a solid understanding of how to best care for themselves to hit their goals can use pre-workout supplements to take them to the next level.”

The right pre-workout can be a game-changer for your fitness journey when used responsibly. By selecting a formula that aligns with your specific goals, workout timing, and stimulant preferences, you'll be setting yourself up for enhanced performance and better results from every training session (Panayi & Galbraith, 2022; Spradley et al., 2012).

Frequently Asked Questions

What are multi-ingredient pre-workout supplements (MIPS)?

Multi-ingredient pre-workout supplements are fitness products containing a blend of components like caffeine, creatine, beta-alanine, and amino acids.

These ingredients work together to enhance workout performance, improve endurance, and increase energy levels during exercise.

Research shows even a single dose can improve upper body resistance exercise performance, helping users overcome training plateaus (Beyer et al., 2024; Jagim et al., 2016).

How much caffeine should a pre-workout contain?

A good pre-workout supplement typically contains 150-300mg of caffeine.

This amount is sufficient to increase alertness, focus, and exercise performance without excessive side effects (Smith et al., 2010; Jagim et al., 2019).

The optimal amount varies based on individual tolerance and sensitivity. Morning exercisers may benefit from higher caffeine content, while evening trainers might prefer lower amounts or non-stimulant options (Stratton et al., 2022).

What's the difference between stimulant and non-stimulant pre-workouts?

Stimulant pre-workouts contain caffeine and other stimulants that provide immediate energy and performance benefits but may cause side effects like jitteriness or insomnia.

Non-stim pre-workout supplements rely on ingredients like creatine, beta-alanine, and amino acids to enhance performance without central nervous system stimulation (Stratton et al., 2022).

They're ideal for caffeine-sensitive individuals or evening training sessions.

What ingredients should I look for in a muscle-building pre-workout?

For muscle building, look for pre-workouts containing creatine (3-5g) to enhance strength and power, beta-alanine (1.5-3.5g) to delay muscle fatigue, BCAAs for muscle recovery, and moderate caffeine levels for energy (Cribb & Hayes, 2006; Jagim et al., 2016).

Additional beneficial ingredients include citrulline malate for improved blood flow and betaine for increased protein synthesis.

Can I use whole foods instead of pre-workout supplements?

Yes, whole foods can provide similar benefits to pre-workout supplements.

Coffee or green tea offers natural caffeine, bananas provide fast-digesting carbohydrates and potassium, and beet juice contains natural nitrates that improve blood flow. 

These alternatives avoid artificial ingredients while providing nutrients that support overall health. Additionally, proper hydration, quality sleep, and a balanced diet often yield greater performance benefits than supplements alone.

Are pre-workout supplements safe for everyone?

No, pre-workout supplements aren't safe for everyone. People with cardiovascular conditions, kidney or liver issues, pregnant or breastfeeding women, and those with anxiety disorders should avoid them (Harty et al., 2018).

Individuals taking medications should consult healthcare providers before use to prevent harmful interactions.

Always check ingredient labels and start with a smaller dose to assess tolerance.

How long before a workout should I take pre-workout powder?

Take pre-workout supplements 30-60 minutes before exercising for optimal results (Cribb & Hayes, 2006; Beyer et al., 2024).

This timing allows your body to properly absorb the ingredients and experience peak effectiveness during your workout.

For caffeine-containing products, this window ensures the stimulant effects kick in when you need them most, typically reaching maximum blood concentration within this timeframe.

Should beginners use the full recommended serving size?

No, beginners should start with half the recommended serving size to assess tolerance and minimize potential side effects (Harty et al., 2018).

This approach allows your body to adapt gradually to the ingredients, particularly stimulants.

Once you've determined your tolerance level, you can adjust the dosage accordingly, potentially working up to a full serving over time.

What's the danger of "dry scooping" pre-workout powder?

Dry scooping (consuming pre-workout powder without diluting in water) poses several risks, including choking hazards, improper dosing, and more intense side effects due to rapid ingredient absorption.

This practice can cause respiratory issues if powder is accidentally inhaled and may increase the risk of cardiovascular stress from rapid caffeine absorption.

Always mix pre-workout powder with the recommended amount of liquid for safe consumption.

How important is hydration when using pre-workout supplements?

Hydration is crucial when using pre-workout supplements, especially those containing caffeine and creatine, which can have mild diuretic effects.

Proper hydration maintains blood volume for optimal nutrient delivery and waste removal during exercise.

Consuming adequate water (16-20oz) with your pre-workout and continuing to hydrate throughout your training session helps minimize side effects like headaches and muscle cramps while maximizing performance benefits.

References

Antonio, J., & Ciccone, V. (2013). The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal of the International Society of Sports Nutrition, 10, 36-36. https://doi.org/10.1186/1550-2783-10-36 

Beyer, K., Gadsden, M., Patterson-Zuber, P., & Gonzalez, A. (2024). A single dose multi-ingredient pre-workout supplement enhances upper body resistance exercise performance. Frontiers in Nutrition, 11. https://doi.org/10.3389/fnut.2024.1323408 

Boudoukha, C., Amor, L., Nouioua, W., Daif, A., & Belhattab, R. (2024). Polyphenol content, antioxidant capacity and protein level effects of beetroot and carob-based pre-workout. Brazilian Journal of Animal and Environmental Research. https://doi.org/10.34188/bjaerv7n4-101 

Cribb, P., & Hayes, A. (2006). Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Medicine and science in sports and exercise, 38(11), 1918-25. https://doi.org/10.1249/01.MSS.0000233790.08788.3E 

Douligeris, A., Methenitis, S., Lazou, A., Panayiotou, G., Feidantsis, K., Voulgaridou, G., Manios, Y., Jamurtas, A., Giaginis, C., & Papadopoulou, S. (2023). The Effect of Acute Pre-Workout Supplement Ingestion on Basketball-Specific Performance of Well-Trained Athletes. Nutrients, 15. https://doi.org/10.3390/nu15102304 

Ellerbroek, A., & Antonio, J. (2019). Effects of Pre-Workout Supplements on Strength, Endurance, and Mood. Internet Journal of Allied Health Sciences and Practice. https://doi.org/10.46743/1540-580x/2019.1764 

Fye, H., Pass, C., Dickman, K., Bredahl, E., Eckerson, J., & Siedlik, J. (2021). The Effect of a Multi-Ingredient Pre-Workout Supplement on Time to Fatigue in NCAA Division I Cross-Country Athletes. Nutrients, 13. https://doi.org/10.3390/nu13061823 

Harty, P., Zabriskie, H., Erickson, J., Molling, P., Kerksick, C., & Jagim, A. (2018). Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: a brief review. Journal of the International Society of Sports Nutrition, 15. https://doi.org/10.1186/s12970-018-0247-6 

Jagim, A., Harty, P., & Camic, C. (2019). Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements. Nutrients, 11. https://doi.org/10.3390/nu11020254 

Jagim, A., Jones, M., Wright, G., St Antoine, C., Kovacs, A., & Oliver, J. (2016). The acute effects of multi-ingredient pre-workout ingestion on strength performance, lower body power, and anaerobic capacity. Journal of the International Society of Sports Nutrition, 13. https://doi.org/10.1186/s12970-016-0122-2 

Kruszewski, M., Merchelski, M., Kruszewski, A., Tabęcki, R., Aksenov, M., & Pągowski, Ł. (2022). Effects of Multi-Ingredient Pre-Workout Supplement and Caffeine on Bench Press Performance: A Single-Blind Cross-Over Study. Nutrients, 14. https://doi.org/10.3390/nu14091750 

Martinez, N., Campbell, B., Franek, M., Buchanan, L., & Colquhoun, R. (2016). The effect of acute pre-workout supplementation on power and strength performance. Journal of the International Society of Sports Nutrition, 13. https://doi.org/10.1186/s12970-016-0138-7 

Panayi, S., & Galbraith, A. (2022). Acute Ingestion of a Commercially Available Pre-workout Supplement Improves Anaerobic Power Output and Reduces Muscular Fatigue. International journal of exercise science, 15(6), 455-472. https://doi.org/10.70252/nvmj5392 

Smith, A., Fukuda, D., Kendall, K., & Stout, J. (2010). The effects of a pre-workout supplement containing caffeine, creatine, and amino acids during three weeks of high-intensity exercise on aerobic and anaerobic performance. Journal of the International Society of Sports Nutrition, 7, 10-10. https://doi.org/10.1186/1550-2783-7-10 

Spradley, B., Crowley, K., Tai, C., Kendall, K., Fukuda, D., Esposito, E., Moon, S., & Moon, J. (2012). Ingesting a pre-workout supplement containing caffeine, B-vitamins, amino acids, creatine, and beta-alanine before exercise delays fatigue while improving reaction time and muscular endurance. Nutrition & Metabolism, 9, 28-28. https://doi.org/10.1186/1743-7075-9-28 

Stratton, M., Siedler, M., Harty, P., Rodriguez, C., Boykin, J., Green, J., Keith, D., White, S., DeHaven, B., Williams, A., & Tinsley, G. (2022). The influence of caffeinated and non-caffeinated multi-ingredient pre-workout supplements on resistance exercise performance and subjective outcomes. Journal of the International Society of Sports Nutrition, 19, 126-149. https://doi.org/10.1080/15502783.2022.2060048