{"title":"Pre-workout","description":"\u003cp\u003e\u003cem\u003eWritten by the Plenthera team (trained in orthomolecular nutrition). Scientifically reviewed in May 2026. Last updated: 18 September 2026.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eA 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eOn this page\u003c\/strong\u003e \u003ca href=\"#wat-zit-er-in-een-goede-pre-workout\"\u003eWhat is in a good pre-workout?\u003c\/a\u003e · \u003ca href=\"#wat-moet-je-vermijden-in-een-pre-workout\"\u003eWhat should you avoid in a pre-workout?\u003c\/a\u003e · \u003ca href=\"#wat-als-ik-geen-cafeine-wil\"\u003eWhat if I don't want caffeine?\u003c\/a\u003e · \u003ca href=\"#faq\"\u003eFrequently asked questions\u003c\/a\u003e · \u003ca href=\"#combineren\"\u003eCombine with\u003c\/a\u003e · \u003ca href=\"#bronnen\"\u003eSources\u003c\/a\u003e\u003c\/p\u003e\n\u003ch2 id=\"wat-zit-er-in-een-goede-pre-workout\"\u003eWhat is in a good pre-workout?\u003c\/h2\u003e\n\u003ch3\u003eCaffeine (100-300 mg)\u003c\/h3\u003e\n\u003cp\u003eUsed 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.\u003c\/p\u003e\n\u003ch3\u003eL-citrulline or citrulline malate (6-8 g)\u003c\/h3\u003e\n\u003cp\u003eIncreases arginine and nitric oxide levels; being researched in connection with blood flow and 'pump' during training (Trexler et al., 2019).\u003c\/p\u003e\n\u003ch3\u003eBeta-alanine (2-5 g)\u003c\/h3\u003e\n\u003cp\u003eIncreases muscle carnosine; being researched in connection with endurance at high intensity. Tingling on the skin is normal and harmless.\u003c\/p\u003e\n\u003ch3\u003eL-theanine (100-200 mg)\u003c\/h3\u003e\n\u003cp\u003eCombines well with caffeine — many users experience less nervousness and fewer 'jitters'.\u003c\/p\u003e\n\u003ch3\u003eCreatine (3-5 g)\u003c\/h3\u003e\n\u003cp\u003eSometimes 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).\u003c\/p\u003e\n\u003ch2 id=\"wat-moet-je-vermijden-in-een-pre-workout\"\u003eWhat should you avoid in a pre-workout?\u003c\/h2\u003e\n\u003cp\u003e(1) Stimulants with thin safety data (DMHA, DMAA — not permitted in the EU). (2) Excessive caffeine (\u0026gt;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.\u003c\/p\u003e\n\u003ch2 id=\"wat-als-ik-geen-cafeine-wil\"\u003eWhat if I don't want caffeine?\u003c\/h2\u003e\n\u003cp\u003eStim-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.\u003c\/p\u003e\n\u003ch2 id=\"faq\"\u003eFrequently asked questions\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eDo I need a pre-workout?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eNo. 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.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow long before training should I take a pre-workout?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e20-45 minutes before training. Caffeine peaks in the blood after 30-60 minutes; beta-alanine tingling often starts within 10-15 minutes.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eCan I use a pre-workout every day?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003ePreferably not — caffeine tolerance builds up. Reserve it for heavy sessions or plan a cycle (5 days on, 2 days off).\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat is the difference between a pre-workout and BCAA?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003ePre-workout = stimulation and focus (caffeine, citrulline). BCAA = amino acids around training. Different goals.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIs a pre-workout doping?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThe 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.\u003c\/p\u003e\n\u003ch2 id=\"combineren\"\u003eCombine with other categories\u003c\/h2\u003e\n\u003cp\u003eA pre-workout is one element of a good training day:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-sk\/collections\/supplementen-dranken\"\u003eSports supplements\u003c\/a\u003e — \u003cem\u003efor creatine, beta-alanine and amino acids\u003c\/em\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-sk\/collections\/sportvoeding\"\u003eSport \u0026amp; Nutrition\u003c\/a\u003e — \u003cem\u003ethe overarching category\u003c\/em\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-sk\/collections\/sport-herstel\"\u003eSport \u0026amp; Recovery\u003c\/a\u003e — \u003cem\u003efor post-workout magnesium and recovery\u003c\/em\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-sk\/collections\/energie-vermoeidheid\"\u003eEnergy \u0026amp; Fatigue\u003c\/a\u003e — \u003cem\u003efor those who are chronically tired — root cause first\u003c\/em\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch2 id=\"bronnen\"\u003eSources \u0026amp; references\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003eTrexler et al. (2019) — ISSN position stand on citrulline supplementation\u003c\/li\u003e\n\u003cli\u003eKreider et al. (2017) — ISSN position stand on creatine\u003c\/li\u003e\n\u003cli\u003eTrexler et al. (2015) — ISSN position stand on beta-alanine\u003c\/li\u003e\n\u003cli\u003eEFSA — Scientific Opinion on the safety of caffeine (2015)\u003c\/li\u003e\n\u003cli\u003eRegulation (EU) 432\/2012 — creatine claim\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eDisclaimer:\u003c\/strong\u003e 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.\u003c\/p\u003e","products":[{"product_id":"big-food-vegan-creatine-monohydrate-500g","title":"Vegan Creatine Monohydrate Powder – 500 g ","description":"\u003cp\u003ePure creatine, nothing more and nothing less. Big Food Creatine Monohydrate is 100% creatine monohydrate in powder form — neutral in taste, without fillers, binders or flavourings. Suitable for vegans and vegetarians. 500 g, enough for 100 daily doses of 5 g.\u003c\/p\u003e","brand":"Big Food","offers":[{"title":"Default Title","offer_id":56769255932249,"sku":"BF93386","price":24.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/big-food-creatine-poeder-500gr-1_ac010dda-1c0f-452e-9260-3d47e90ac8d5.jpg?v=1774448274"},{"product_id":"vitals-creatine-cv-creavitalis-300g","title":"Creatine-CV (Creavitalis®) – 300 g","description":"\u003cp\u003ePure creatine monohydrate from a European quality producer. Vitals Creatine-CV provides 3000 mg creatine per scoop (3400 mg creatine monohydrate Creavitalis®) — finely ground powder from Alzchem (Germany) that dissolves well in water. NZVT-tested, suitable for elite athletes. Neutral taste. 100% vegan. 300 g, enough for approx. 88 daily doses.\u003c\/p\u003e","brand":"Vitals","offers":[{"title":"Default Title","offer_id":56769609892185,"sku":"V4409","price":27.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/vitals-creatine-cv-300-gram.jpg?v=1774529656"},{"product_id":"vegan-creatine-monohydrate-3x500g-aanbieding-big-food","title":"Vegan Creatine Monohydrate Powder – 3×500 g – 2+1 Free","description":"\u003cp\u003ePure creatine, nothing more and nothing less — 3 packs of 500 g, 2+1 free. Big Food Creatine Monohydrate Powder is 100% creatine monohydrate, neutral in taste, without fillers or additives, produced in Germany. Creatine increases physical performance in successive bursts of short-term, high intensity exercise*. 3×500 g (1500 g in total), approx. 300 daily doses of 5 g. Vegan.\u003c\/p\u003e\u003cp\u003e\u003cem\u003e* Authorised health claim in accordance with Regulation (EU) No 432\/2012. The beneficial effect is obtained with a daily intake of 3 g of creatine.\u003c\/em\u003e\u003c\/p\u003e","brand":"Big Food","offers":[{"title":"Default Title","offer_id":56769647477081,"sku":"BP-BIG-020","price":49.9,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/creatine-aanbieding-korting-3-potten.jpg?v=1774446446"},{"product_id":"big-food-vegan-creatine-monohydraat-poeder-4x500g-3-plus-1-gratis","title":"Vegan Creatine Monohydrate Powder – 4×500 g – 3+1 Free","description":"\u003cp\u003e\u003cstrong\u003eFour jars of Big Food Vegan Creatine Monohydrate for the price of three – 3+1 free, more than a year's supply of creatine at home.\u003c\/strong\u003e 100% creatine monohydrate in powder form: neutral in taste, without fillers, binders or flavourings and suitable for vegans. Creatine increases physical performance in successive bursts of short-term, high intensity exercise.* Daily dose 5 g. 4 × 500 g = 400 doses. The product information below applies per jar.\u003c\/p\u003e","brand":"Big Food","offers":[{"title":"Default Title","offer_id":59606997696857,"sku":null,"price":74.85,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/files\/creatine-3-plus-1-gratis-voordeelpakket_b7eb8d7c-3d84-4a1c-91fb-bc0e6f8cd91c.jpg?v=1790761196"}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0941\/6127\/3177\/collections\/pre-workout.jpg?v=1776084832","url":"https:\/\/www.plenthera.com\/en-sk\/collections\/pre-workout.oembed","provider":"Plenthera","version":"1.0","type":"link"}