Pre-workout Hype and the Science Backed Proof

Pre-workout supplements have been a thriving market for quite a while now with upwards of thousands of products on the shelf. And they almost all have one thing in common - they claim the same science backed results.

We want to break down some of the most common ingredients in supplements that you will find, what they do, and how to choose the best supplement without wasting your money on all the fillers.

What is a Pre-Workout Supplement?

Pre-workout is generally found in a powder form that lifters use for increased performance, size, stamina, or energy during their exercise. You can also find some forms already mixed and in a liquid form as well.

It's important to understand what you're looking at when you grab that bottle off the shelf. A lot of times you'll find pre-workouts with some long-winded name to sound fancy, or a proprietary blend that you don't actually know what it's made of. So, we've put together a list of the 18 most common pre-workout ingredients, what they do, and how to avoid scams.

Saturation vs. Absorption vs. Acute Ingredients

In our list, we're going to discuss three categories of ingredients and how your body uses them.

1. 1. Acute Ingredients: An ingredient that's taken and the effects are almost instantly felt. Caffeine is one such ingredient that is a good example of this.

2. 2. Saturation Ingredients: Ingredients that require a certain amount before you can notice the effects of them. One such ingredient is creatine. You can't just take creatine once and expect to feel the results immediately.

3. 3. Absorption Ingredients: Ingredients that aid in the absorption of the other main ingredients in the supplement. Black Pepper Extract is a good example of this type of ingredient.

Knowing what category of ingredient you are ingesting will also help you identify the legitimacy of their claims and what to expect when taking it.

Pre-Workout Ingredients

The following list only contains the most common ingredients you'll find out there. It's important to research all ingredients you intend to put into your body.

1. Creatine

Creatine is by far one of the most popular pre-workout supplements to date. It's been said that the effects and results of creatine are one of, if not the most, highly researched products on the market today.

Creatine works by aiding in muscle energy production. Your muscles use a compound known as Adenosine Triphosphate (ATP). ATP is known as the energy supplier of all living cells. When your body uses ATP, it loses one of its phosphates that then creates Adenosine Diphosphate (ADP). Creatine then steps in, stored in the muscles as phosphocreatine, and turns this ADP into ATP, ready to use for energy again.

But creatine is a saturation ingredient, which means you need a certain amount before you can start to feel the effects of this. You can either "load" this into your system, or follow a consistent regimen over a period of time.

For loading creatine, you would need 20-25 grams a day for 5 - 7 days. Then you would hit a maintenance period of 3 - 5 grams per day to maintain this level.

For a more comprehensive guide on creatine, check out our dedicated creatine guide article.

2. Beta-Alanine

Another one of the most common ingredients found today is Beta-Alanine. If you never read the label, you'll know you've taken beta-alanine by the tingly feeling under your skin after taking your pre-workout. It's not harmful, but that is one of the side-effects.

Beta-Alanine works to increase muscle carnosine levels, which acts as a buffer against acid buildup (specifically hydrogen ions) in your muscles during intense exercise. When you hit an intense workout, that burning feeling you get is due to the production of lactic acid.

Beta-alanine works to buffer the effects of lactic acid, helping you to push harder, longer. This in turn increases muscle endurance, reduces perceived fatigue, and may improve performance in High Intensity Interval Training (HIIT), CrossFit, or weightlifting with high reps.

But again, beta-alanine is a saturation ingredient. Some studies show that you may need upwards of 179 grams before you start to notice the effects of this amino acid. This means to start getting the effects, you would need the average dosage in a pre-workout, about 3.2 grams, every day for 56 days.

3. Caffeine

Caffeine is something that helps you feel more awake and full of energy. People use it to stay focused and to help them do better during workouts. It can help you lift more, run longer, and feel less tired.

Pre-workout drinks often have different kinds of caffeine, like:

• Caffeine Anhydrous – a fast kind that works quickly

• Di-Caffeine Malate – a slower kind that gives energy over time

• Natural Caffeine – comes from plants like coffee beans or tea leaves

How much is too much?

Most pre-workouts have 200 to 500 milligrams of caffeine. That’s a lot! If you’re new to caffeine, try less than 100 milligrams at first. Too much can make you feel shaky or sick.

4. Agmatine Sulfate

Agmatine is a special substance that comes from an amino acid called arginine. Scientists change arginine using a process called decarboxylation to make agmatine. Even though that sounds like a big word, here’s what it really means for your body:

Agmatine may help your blood flow better by relaxing your blood vessels. When your blood flows more easily, more oxygen and nutrients can get to your muscles during a workout. This can give you a bigger "pump"—when your muscles feel full and tight after lifting weights.

People like to take agmatine before workouts to feel stronger and more energized. It might also help you recover faster after exercising.

But here’s the thing—scientists are still learning about how agmatine works. We know it seems to help with blood flow, but we don’t know everything about it yet. More research is needed to fully understand how it helps the body.

5. Citrulline

Citrulline is a special amino acid that helps your body during exercise. It helps your blood move better and gives your muscles more oxygen and nutrients. This can give you bigger, fuller pumps—when your muscles feel tight and strong during a workout.

Citrulline helps your body make more of two other helpful things: arginine and ornithine. These work together to get rid of waste, like ammonia, that builds up when you exercise. It also helps your body make nitric oxide, which relaxes your blood vessels and helps more blood flow to your muscles.

One fun fact: watermelon is one of the only fruits that naturally has citrulline in it!

People often take citrulline before a workout to feel more powerful, get better pumps, and last longer during exercise.

6. ElevATP

ElevATP® is a special mix made from ancient peat (which comes from very old plants) and apple parts called polyphenols (healthy stuff found in fruits).

Your body uses something called ATP to make energy. You can think of ATP like fuel for your muscles—just like gas for a car.

ElevATP® helps your body make more of its own ATP, which means your muscles can work harder and stronger during exercise. People use it to boost their power, lift more weight, and feel more energy without needing more caffeine.

It’s like giving your muscles a little extra battery power—from natural ingredients!

7. Betaine Nitrate

Betaine Nitrate is a mix of two helpful things: betaine and nitrate.

• • Betaine is found in foods like beets and spinach. It helps your body stay strong and healthy, especially your muscles.

• • Nitrate helps your body make nitric oxide, which relaxes your blood vessels. This means more blood and oxygen can reach your muscles when you work out.

When you put betaine and nitrate together, they can help you:

• • Get better muscle pumps (when your muscles feel tight and full)

• • Feel more energy and strength

• • Stay strong during longer workouts

Betaine Nitrate is popular in pre-workouts because it helps your body work harder and recover faster, using natural ingredients your body already knows how to use!

7. Taurine

Taurine is an amino acid that helps your body in lots of ways, especially when you exercise.

It’s kind of like a helper for your muscles, heart, and even your brain. When you work out, taurine can help you:

• • Fight off tiredness

• • Keep your muscles working longer

• • Stay focused and alert

• • Recover faster after exercise

Taurine also helps move water and nutrients into your muscles, which can make them feel fuller and more hydrated during your workout.

Your body makes taurine naturally, and you can also get it from foods like meat, fish, and energy drinks.

That’s why taurine is often added to pre-workouts—it helps you feel strong, sharp, and ready to go!

8. L-Theanine

L-Theanine is an amino acid usually found in tea leaves. It works well with caffeine to help you feel focused without the jitters or crash. When taken together, caffeine and L-theanine can give you smooth, calm energy — perfect for workouts that require both strength and concentration.

Unlike caffeine alone, L-theanine helps your brain relax while still keeping you alert. This means you can push harder in your workouts without feeling anxious or overstimulated.

9. Nitrosigene®

Nitrosigine® is a patented form of arginine combined with silicon. It helps your body produce more nitric oxide, which relaxes your blood vessels and improves blood flow. Better blood flow means more oxygen and nutrients reach your muscles, giving you stronger pumps and faster recovery.

Many users notice improved endurance and reduced muscle soreness when using Nitrosigine® regularly, making it a popular choice in modern pre-workouts.

10. Black Pepper Extract

Black Pepper Extract, often called piperine, is a natural compound that helps your body absorb other ingredients better. It’s like a helper that makes sure your body gets the most out of the vitamins, amino acids, and other compounds in your pre-workout.

By improving absorption, black pepper extract can make your pre-workout more effective without needing higher doses. Plus, it’s known for its antioxidant benefits, helping protect your body from damage caused by exercise stress.

Does my Pre-Workout Under Dose the Ingredients?

In short, most likely yes. Many of the most popular and most sold pre-workouts today are severely under dosing the ingredients for you to feel the required effects of them. But as a side note, we also want to point out that in fitness, this is a committed long-term lifestyle. This means you have plenty of time to load your body up with all of the best ingredients and reap the rewards.

So don't get discouraged, you still have so much to do and learn while you prepare your body for those miracle supplements. And that's where we come in!

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