The advice you're missing about your pre-workout
Whether you're rolling out of bed at dawn, sacrificing your lunch break for gym time or syncing schedules with a motivated friend to squeeze in an evening workout, the goal is usually about making the most out of every rep, step and minute. While buying better gear, using fitness apps or hiring a personal trainer can all help, a growing number of gym goers are chasing an extra edge through supplementary pills, powders or liquids known as pre-workouts.
But do these products really deliver? Here’s what they are, which ingredients to watch for and what else you can do beyond supplementation to get the most out of every sweat session.
What are pre-workouts?
Pre-workouts are dietary supplements designed to reduce muscle fatigue and boost energy, focus, endurance and performance during exercise. Typically taken 20 to 30 minutes before training, they contain a variety of ingredients intended to prime both body and brain for more intense physical effort.
Caffeine is the most common and potent ingredient in many of these products because it’s a well-established stimulant that enhances alertness and reduces fatigue, at least in the short term. Most pre-workouts contain 150 to 300 milligrams (roughly the amount in 1 to 3 cups of coffee), though some provide even higher (and sometimes unsafe) doses.
And while a caffeine boost helps some people, others react poorly. “Caffeine is not for everyone,” says Bonnie Taub-Dix, a registered dietitian nutritionist and author of "Read It Before You Eat It – Taking You from Label to Table." For some, she says, "caffeine makes them feel jittery or causes an upset stomach."
Beyond caffeine, other common ingredients offered in pre-workout supplements include beta-alanine and creatine, plus minerals like zinc and magnesium.
What’s the best pre-workout?
There’s no one-size-fits-all formula since the best pre-workout supplements always depend on one's body, goals and tolerance to certain ingredients. "It’s about finding what works for each individual," says Dr. Danielle Ponzio, an orthopedic surgeon who frequently treats athletes at Thomas Jefferson University Hospital in Philadelphia.
Ingredients like beta-alanine and creatine are among the most well-researched and effective when properly dosed. No matter which ingredients you're eyeing, label literacy is key.
“Be sure to check labels and look for third-party tested brands to ensure safety and effectiveness,” advises Taub-Dix. That’s crucial, since dietary supplements are not regulated by the U.S. Food & Drug Administration (FDA) the way food or medicine are. You’ll also want to assess factors like cost, brand reputation, ingredient sourcing and overall quality in any pre-workouts you're considering.
And don’t overdo it with any ingredient, of course, but be especially cautious when it comes to stimulants. “Consider how much caffeine you're actually consuming each day across all caffeinated beverages you're drinking and any supplements you're taking,” stresses Taub-Dix. The FDA recommends drinking no more than 400 milligrams daily. It's also wise to steer clear of pre-workout products with "proprietary" blends (which often obscure ingredient amounts), untested stimulants or artificial additives, as they can carry unnecessary risks.
What’s the best way to prepare for a workout?
Indeed, nutrition is critical for optimizing performance, regardless of which supplements you add to your diet. “Your overall nutrition plays the most crucial role in maximizing workout performance and recovery,” says Ponzio. For example, eating a meal or snack high in carbohydrates and moderate in protein one to four hours before exercising can fuel your workout and “optimize glycogen stores and maintain blood glucose levels,” she explains.
Some balanced pre-workout snacks include Greek yogurt with fruit and nuts, oatmeal with almond butter or a smoothie made with yogurt, berries and greens, Taub-Dix says. And she cautions against relying on sugary foods or drinks, which provide only short bursts of energy and may cause digestive discomfort or sugar crashes. Similarly, consuming too much fiber right before exercise "can lead to bloating or sluggishness."
Hydration is also key as replacing fluids lost through perspiration helps keep workouts safe and more effective.
In the end, the most effective workout prep combines supplements (when needed), nutrition, movement and consistency, habits that pay off both before and after exercise. “Post-exercise nutrition is also crucial,” says Ponzio. “It can replenish glycogen stores, repair muscle tissue and rehydrate.”