Pre-workout supplements: what works and what to avoid

Want more energy and focus in the gym without the crash? Pre-workout supplements can help, but only if you pick the right ingredients and use them safely. This guide breaks down the useful compounds, real dosing, side effects to watch for, and simple buying tips so you don’t waste money or end up jittery.

Key ingredients and practical doses

Caffeine — the most proven boost. Aim for 100–300 mg taken 20–60 minutes before training. Start low if you’re sensitive to stimulants. Expect better focus and power, but watch for jitters, increased heart rate, and trouble sleeping.

Creatine monohydrate — not a quick jolt but one of the best strength enhancers. Take 3–5 g daily. It works over days and weeks, so don’t expect an immediate pump from a single dose.

Beta-alanine — helps high-intensity efforts by buffering fatigue. Typical dose is 2–5 g; split doses if the tingling (paresthesia) bothers you. The tingle is harmless but can be surprising if you’re new to it.

Citrulline malate — for better pumps and blood flow. Use 6–8 g about 30–45 minutes before exercise. It can reduce fatigue and improve endurance in many people.

Beetroot/nitrate sources — good for endurance and oxygen use. Use concentrated beetroot juice or 300–500 ml of juice, or look for nitrate standardized supplements if you want a repeatable dose.

BCAAs/EAA — useful if you train fasted, but not necessary if you eat protein before workouts. Typical doses are 5–10 g.

Theacrine and similar stimulants — some people prefer them because tolerance builds slower than caffeine, but research is smaller. Treat them like caffeine and test tolerance slowly.

Safety, stacking, and buying tips

Stack smart: a simple, effective stack is caffeine + citrulline + creatine + beta-alanine. Don’t mix multiple heavy stimulants. Cycle stimulants (use for a few weeks, then take breaks) to avoid tolerance and sleep issues.

Watch for red flags: if you have high blood pressure, heart issues, are pregnant, breastfeeding, or take stimulant or blood-pressure meds, talk to a clinician first. Also avoid products with proprietary blends that hide doses — transparency matters.

Buying tips: choose brands with third-party testing (NSF, Informed-Sport, USP), check ingredient dosages on the label, avoid exaggerated claims, and read recent user reviews. Check expiration dates and buy from reputable sellers.

Beginner checklist: start with single-ingredient products to test tolerance, try half doses on your first use, avoid late-evening doses, and hydrate well. Food timing matters too — a small carb snack 30–60 minutes before can improve workouts with or without supplements.

Used right, pre-workouts can lift energy, focus, and performance. Used badly, they cause sleep loss, stomach upset, and anxiety. Test slowly, read labels, and pick proven ingredients over marketing hype.