Written by the Plenthera team (trained in orthomolecular nutrition). Scientifically reviewed in May 2026. Last updated: 18 September 2026.

A pre-workout is a supplement (powder or capsule) taken 20-45 minutes before training and used for mental focus, physical energy and (with some formulas) 'pump'. The average supermarket pre-workout is full of dubious stimulants; we select cleanly formulated products with well-researched ingredients.

On this page What is in a good pre-workout? · What should you avoid in a pre-workout? · What if I don't want caffeine? · Frequently asked questions · Combine with · Sources

What is in a good pre-workout?

Caffeine (100-300 mg)

Used for focus and alertness around training. In 2015, EFSA assessed a single dose of up to 200 mg and a daily intake of up to 400 mg as safe for healthy adults. Start low to test tolerance and suitability. Avoid within 6 hours of sleep.

L-citrulline or citrulline malate (6-8 g)

Increases arginine and nitric oxide levels; being researched in connection with blood flow and 'pump' during training (Trexler et al., 2019).

Beta-alanine (2-5 g)

Increases muscle carnosine; being researched in connection with endurance at high intensity. Tingling on the skin is normal and harmless.

L-theanine (100-200 mg)

Combines well with caffeine — many users experience less nervousness and fewer 'jitters'.

Creatine (3-5 g)

Sometimes added; works cumulatively, not acutely — but no objection in a pre-workout. Authorised claim: creatine increases physical performance in successive bursts of short-term, high-intensity exercise (at 3 g per day).

What should you avoid in a pre-workout?

(1) Stimulants with thin safety data (DMHA, DMAA — not permitted in the EU). (2) Excessive caffeine (>400 mg per serving). (3) 'Secret' proprietary blends without transparent dosages — often a sign that individual ingredients are underdosed. (4) Unnecessary sweeteners, colourings and fillers.

What if I don't want caffeine?

Stim-free pre-workouts contain citrulline, beta-alanine and creatine without caffeine — handy for evening training or caffeine-sensitive athletes. A good alternative is a plain espresso 30 minutes before training.

Frequently asked questions

Do I need a pre-workout?

No. A strong coffee 30-45 minutes before training provides comparable cognitive activation. Pre-workouts are useful as an extra push for intensive sessions or tired training days.

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

20-45 minutes before training. Caffeine peaks in the blood after 30-60 minutes; beta-alanine tingling often starts within 10-15 minutes.

Can I use a pre-workout every day?

Preferably not — caffeine tolerance builds up. Reserve it for heavy sessions or plan a cycle (5 days on, 2 days off).

What is the difference between a pre-workout and BCAA?

Pre-workout = stimulation and focus (caffeine, citrulline). BCAA = amino acids around training. Different goals.

Is a pre-workout doping?

The ingredients in selected products (caffeine, citrulline, beta-alanine, creatine, L-theanine) are not on the WADA doping list. For competitive athletes: always ask for the Informed-Sport certificate of the specific product.

Combine with other categories

A pre-workout is one element of a good training day:

• Sports supplements — for creatine, beta-alanine and amino acids
• Sport & Nutrition — the overarching category
• Sport & Recovery — for post-workout magnesium and recovery
• Energy & Fatigue — for those who are chronically tired — root cause first

Sources & references

• Trexler et al. (2019) — ISSN position stand on citrulline supplementation
• Kreider et al. (2017) — ISSN position stand on creatine
• Trexler et al. (2015) — ISSN position stand on beta-alanine
• EFSA — Scientific Opinion on the safety of caffeine (2015)
• Regulation (EU) 432/2012 — creatine claim

Disclaimer: This text is for informational purposes only and does not replace medical advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. If in doubt, always consult your doctor or an orthomolecular therapist.