ActiveNutritionWhat is pre-workout? How to use it, benefits and potential side effectsHere’s everything you need to know about the energy-boosting supplementWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveNutritionWhat is pre-workout? How to use it, benefits and potential side effectsHere’s everything you need to know about the energy-boosting supplementWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Here’s everything you need to know about the energy-boosting supplement
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Jump to category:What is pre-workoutIs it bad for youSide effectsHow to takeHow often you should take itDry-scoopingNon-stimulant pre-workout
Jump to category:What is pre-workoutIs it bad for youSide effectsHow to takeHow often you should take itDry-scoopingNon-stimulant pre-workout
Whether the energy is lacking, or you’ve got a hardcore session that you need to smash, the best pre-workout can help. “Pre-workout supplements are designed and intended to enhance performance and ‘energy’ before exercise, and contain a mix of ingredients to help do so,” saysMyprotein Nutritionist, Jamie Wright.
Just likecreatineandprotein powder, pre-workout is one of the most popular sports supplements on the market. But what are the benefits of pre-workout? How often should you take it, and when? More importantly, is pre-workout bad for you?
Read on for everything you need to know about pre-workout, as well as a quick roundup of our favourite ones.
Best pre-workout: our pick
Optimum Nutrition Gold-Standard Pre-workout ShotVisit SiteThese little pre-workout shots contain 175mg of caffeine and are super handy for when you don’t want to consume too much liquid before your workout. After just 10 minutes we could instantly feel it kick in, as our hands became particularly tingly. Just be warned, this drink is super sweet, so you will literally want to shot it back.Myprotein Origin Pre-Workout Stim-FreeVisit SiteThis is a great stim-free pre-workout for those who train late, or find caffeine doesn’t settle well with their stomach. We experienced a slight itching sensation, but definitely not as much as other pre-workouts, but had a great boost of energy. The only downside is it’s only available in one flavour, sour apples, the upside is it tastes great.C4 Sport Pre-Workout Icy Blue RaspberryVisit SiteC4 proudly don the ‘Informed-Sport’ logo, as every batch of their pre-workout is tested for banned substances. This contains an adequate 150mg of caffeine, as well as creatine, electrolytes and amino acids to help you power through your training. We thought the blue raspberry tasted banging, but we know it’s an acquired taste. Luckily, there’s plenty of flavours to choose from.
Optimum Nutrition Gold-Standard Pre-workout ShotVisit SiteThese little pre-workout shots contain 175mg of caffeine and are super handy for when you don’t want to consume too much liquid before your workout. After just 10 minutes we could instantly feel it kick in, as our hands became particularly tingly. Just be warned, this drink is super sweet, so you will literally want to shot it back.
Optimum Nutrition Gold-Standard Pre-workout ShotVisit SiteThese little pre-workout shots contain 175mg of caffeine and are super handy for when you don’t want to consume too much liquid before your workout. After just 10 minutes we could instantly feel it kick in, as our hands became particularly tingly. Just be warned, this drink is super sweet, so you will literally want to shot it back.
Optimum Nutrition Gold-Standard Pre-workout Shot
Optimum Nutrition Gold-Standard Pre-workout Shot
Visit SiteThese little pre-workout shots contain 175mg of caffeine and are super handy for when you don’t want to consume too much liquid before your workout. After just 10 minutes we could instantly feel it kick in, as our hands became particularly tingly. Just be warned, this drink is super sweet, so you will literally want to shot it back.
Visit Site
Visit Site
Visit Site
Visit Site
Visit Site
Visit Site
These little pre-workout shots contain 175mg of caffeine and are super handy for when you don’t want to consume too much liquid before your workout. After just 10 minutes we could instantly feel it kick in, as our hands became particularly tingly. Just be warned, this drink is super sweet, so you will literally want to shot it back.
Myprotein Origin Pre-Workout Stim-FreeVisit SiteThis is a great stim-free pre-workout for those who train late, or find caffeine doesn’t settle well with their stomach. We experienced a slight itching sensation, but definitely not as much as other pre-workouts, but had a great boost of energy. The only downside is it’s only available in one flavour, sour apples, the upside is it tastes great.
Myprotein Origin Pre-Workout Stim-FreeVisit SiteThis is a great stim-free pre-workout for those who train late, or find caffeine doesn’t settle well with their stomach. We experienced a slight itching sensation, but definitely not as much as other pre-workouts, but had a great boost of energy. The only downside is it’s only available in one flavour, sour apples, the upside is it tastes great.
Myprotein Origin Pre-Workout Stim-Free
Myprotein Origin Pre-Workout Stim-Free
Visit SiteThis is a great stim-free pre-workout for those who train late, or find caffeine doesn’t settle well with their stomach. We experienced a slight itching sensation, but definitely not as much as other pre-workouts, but had a great boost of energy. The only downside is it’s only available in one flavour, sour apples, the upside is it tastes great.
Visit Site
Visit Site
Visit Site
Visit Site
Visit Site
Visit Site
This is a great stim-free pre-workout for those who train late, or find caffeine doesn’t settle well with their stomach. We experienced a slight itching sensation, but definitely not as much as other pre-workouts, but had a great boost of energy. The only downside is it’s only available in one flavour, sour apples, the upside is it tastes great.
C4 Sport Pre-Workout Icy Blue RaspberryVisit SiteC4 proudly don the ‘Informed-Sport’ logo, as every batch of their pre-workout is tested for banned substances. This contains an adequate 150mg of caffeine, as well as creatine, electrolytes and amino acids to help you power through your training. We thought the blue raspberry tasted banging, but we know it’s an acquired taste. Luckily, there’s plenty of flavours to choose from.
C4 Sport Pre-Workout Icy Blue RaspberryVisit SiteC4 proudly don the ‘Informed-Sport’ logo, as every batch of their pre-workout is tested for banned substances. This contains an adequate 150mg of caffeine, as well as creatine, electrolytes and amino acids to help you power through your training. We thought the blue raspberry tasted banging, but we know it’s an acquired taste. Luckily, there’s plenty of flavours to choose from.
C4 Sport Pre-Workout Icy Blue Raspberry
C4 Sport Pre-Workout Icy Blue Raspberry
Visit SiteC4 proudly don the ‘Informed-Sport’ logo, as every batch of their pre-workout is tested for banned substances. This contains an adequate 150mg of caffeine, as well as creatine, electrolytes and amino acids to help you power through your training. We thought the blue raspberry tasted banging, but we know it’s an acquired taste. Luckily, there’s plenty of flavours to choose from.
Visit Site
Visit Site
Visit Site
Visit Site
Visit Site
Visit Site
C4 proudly don the ‘Informed-Sport’ logo, as every batch of their pre-workout is tested for banned substances. This contains an adequate 150mg of caffeine, as well as creatine, electrolytes and amino acids to help you power through your training. We thought the blue raspberry tasted banging, but we know it’s an acquired taste. Luckily, there’s plenty of flavours to choose from.
What is pre-workout and what’s in it?
In a nutshell, pre-workout is a supplement that gives you an energy boost. It comes in a variety of forms, such as powder, drinking shots and even gummy sweets, with powder (often) being the most popular.
(Image credit: Getty Images)
(Image credit: Getty Images)
Other ingredients include amino acids (such as BCCAs), nitric oxide precursors (such as L-arginine and L-citrulline), which help improve blood flow to muscles, enhance oxygen and nutrient delivery. Plus, you’ve got additional vitamins and minerals like B vitamins for energy metabolism and electrolytes for fluid balance.
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
“In the right formulations and with the right forms and doses, these components work collectively to better optimize various aspects of workout performance, including energy levels, endurance, strength and recovery,” says Jamie.
Is pre-workout bad for you?
“As with anything it depends on the person and how the product is ultimately used (or, in some cases, abused),” says Jamie.
The primary ingredient he says people need to be wary of is the caffeine. “For some, this may cause elevated levels of anxiety or disruptions to their sleep. But, for others, it may cause heart palpitations and changes in blood pressure,” he says.
TheFood and Drugs Administrationhas cited that 400mg of caffeine a day as an amount for healthy adults (that’s four to five cups of coffee). Jamie says it’s therefore very important that individuals who are more susceptible to stimulants to be aware of the content of the pre-workout they are ingesting.
Are there any side effects?
(Image credit: Getty Images)
(Image credit: Getty Images)
You may experience some side effects with pre-workout but, then again, you may not. Ultimately, it depends on the type of pre-workout you’ve chosen and may differ from person to person.
Jamie says common side effects can include jitters, a racing heartbeat, and difficulty sleeping, (that’s if you’ve taken your pre-workout late in the day). “Some might also experience digestive upset, like nausea or diarrhea, especially if the supplement has a lot of artificial additives too, or higher levels of certain electrolytes in particular forms (such as magnesium oxide),” he adds.
The other most common side effect is getting an itchy, tingling sensation, which is often experienced on your face, hands, and neck. This is an effect called paresthesia and it can occur when pre-workout contains beta-alanine. “This usually kicks in shortly after taking pre-workout and it fades away after an hour or so,” says Jamie. “Some people might not mind it, and it’s often seen as a sign that the supplement is kicking in.”
How to take pre-workout
If you’ve brought a pre-workout powder, always read the instructions on the back of the packaging as to how much you should take, and when. Typically, you’ll mix a scoop of pre-workout into water and then consume it anywhere between 30 minutes to an hour before your workout.
Pre-workout shots don’t require any mixing, and are usually consumed between 20 to 30 minutes before a session. If you’d rather pre-workout gummies, again, check how many you need to eat for a single serving, as this will differ from brand to brand.
How often should I take pre-workout?
“If you are taking a stimulant based pre-workout I would reserve it only for the times that you feel you actually need it,” says Jamie. You don’t want your body to build up a tolerance to it, otherwise you won’t experience its benefits. Jamie advises also taking it earlier in the day, if you can, so that it doesn’t disrupt your sleep.
Non-stimulant pre-workouts (that don’t contain caffeine) Jamie says this is fine to consume before virtually any workout.
(Image credit: Getty Images)
(Image credit: Getty Images)
Should you dry-scoop pre-workout?
Dry scooping – where you basically shot a scoop or pre-workout powder without any water – has become increasingly popular due to social media and fitness influencers doing it.
“Unless the product is specifically designed as a dry scoop pre-workout (like the Myprotein Origin Dry Scoop), it is not safe and should be avoided,” says Jamie. “Dry scooping can lead to a rapid increase in heart rate and blood pressure due to the concentrated dose of caffeine hitting the system all at once.Additionally, it poses a risk of choking and can irritate the respiratory tract.”
What’s a non-stimulant pre-workout?
As we mentioned previously, this is a pre-workout that doesn’t contain caffeine, so it’s a great option for those who train in the evening and find that regular pre-workout disrupts their sleep, or stomach.
Many will still contain all the other ingredients that you’ll find in normal pre-workout – such as creatine, beta-alanine, electrolytes and vitamins – so, you get the workout benefits, just without the buzz or crash that stimulants can bring.
Bowers & Wilkins Pi6 review: sensational sound, ordinary ANCBowers & Wilkins' step-down true wireless earbuds sound amazing and are well-priced – so what’s the catch, if anything?
Bowers & Wilkins' step-down true wireless earbuds sound amazing and are well-priced – so what’s the catch, if anything?
Try this 4-week core workout plan to build strength, stability, and definitionUnlock full-body power with this simple yet effective core routine – no endless crunches, just real results
Unlock full-body power with this simple yet effective core routine – no endless crunches, just real results
