If you’ve spent any time in the fitness world, or indeed the world generally, you’ve likely heard people raving about their latest pre-workout product. But what exactly are they, and more importantly, should you be taking them? Let's clear up the confusion and get to the truth behind the hype—and why some alternatives, might just be the smarter choice.

 

 

What Exactly is a Pre-Workout?

 

In simple terms, pre-workouts are supplements designed to give you an energy boost before hitting the gym. They almost always come with a very high dosage of caffeine commonly combined with beta-alanine, citrulline and creatine, as well as various other arcane sounding ingredients, usually ending with -ine or -ate, all working together to help you feel more alert and push through your workout with a little extra firepower. Sounds like a no brainer, right? Well, maybe. But it's not quite as simple as chugging a scoop and becoming Ronnie Coleman.

 

 

Which Pre-Workout is the Best?

 

A quick online search will return an overwhelming number of pre-workout brands, typically with science-y sounding or testosterone-inducing brand names. Peel away the branding though, and you'll find that these products are fairly homogenous. Rather than selecting a product based on the branding, it is important to understand that some pre-workout ingredients have much more scientific backing than others. Here are the key players you should look out for:

 

Beta-Alanine

 

An amino-acid that increases the level of carnosine in your blood. Carnosine acts as a buffer for lactic acid, meaning it will help you push through that final set. Several studies have demonstrated the effectiveness of beta-alanine in increasing endurance (1) (2) (3). 

 

Citrulline

 

Citrulline converts to arginine in the body. Arginine is used to product nitric oxide which assists your workout by increasing the amount of oxygen and nutrients that can be delivered to the muscles during exercise. Citrulline has been consistently shown to increase blood nitrate concentrations, although direct evidence of athletic performance benefits is still inconclusive (4). Citrulline is available in two forms, the isolated amino-acid (L-citrulline) and a combination of L-citrulline and malic acid (citrulline malate). Citrulline malate is widely regarded as the more effective option by the fitness community. 

 

You may be wondering at this point, if beta-alanine and citrulline are converted to carnosine and arginine in the blood then can I not just consume those compounds directly? The answer is, yes you can, and many pre-workouts contain these ingredients. However, when taken orally, carnosine and arginine are broken down by the body before they can enter the bloodstream. Beta-alanine and citrulline malate are better options for delivering these amino-acids to the muscles. 

 

Creatine

 

Creatine is one of the most researched and widely used supplements in fitness and sports performance. It has been shown to support high-intensity workouts by increasing the production of ATP (5) and aiding muscle growth (6), making it a great option for athletes of all varieties. 

 

HMB (Hydroxy Methylbutyrate)

 

HMB, a compound derived from the amino-acid leucine, is a relatively new player on the supplement scene and has gained popularity for its ability to support muscle growth and reduce muscle breakdown. Despite its recent popularity, HMB has been researched for several decades and there is a large body of scientific research supporting its role in aiding muscle mass gains (7) (8) (9).

 

Pre-workouts containing several of the ingredients listed above are likely to be an effective option to enhance your training. Other common ingredients like BCAAs, taurine, and tyrosine may offer additional benefits, such as improved focus and reduced oxidative stress. However, the evidence supporting these ingredients is less robust, so it’s advisable, as always, to conduct your own research.

 

 

Can Pre-Workout Be Used for Running and Other Sports?

 

Yes. There is no reason why a pre-workout wouldn't be an effective option for athletes of all varieties. For endurance athletes, a pre-workout containing beta-alanine and citrulline is likely to be an effective option whereas power athletes would also benefit substantially from creatine and HMB. 

 

 

What about Caffeine? 

 

There is a lot to be said about caffeine which is why we've given it its own section. 

 

How much Caffeine is in a Pre-Workout? 

 

The typical dosage for a pre-workout ranges between 150mg-250mg but it is not uncommon for one scoop to contain in excess of 300mg - the equivalent of five espresso shots. The very high dosage of caffeine gives users the buzz that they, quite literally, crave before a workout. 

Without doubt, caffeine is a performance enhancer. The enhanced mental focus and increased endurance (10) are well documented in both scientific and anecdotal evidence and it is easy to understand why pre-workout brands proudly display caffeine dosages on the front of their packaging. 

However, like all good things in life, caffeine consumption comes at a cost.

 

Will Pre-Workouts Make Me Crash?

 

The infamous caffeine crash is an inevitable side of effect of high caffeine consumption. That post-workout slump that leaves you feeling like you need a nap instead of celebrating your progress. To avoid this, some pre-workout products also contain L-Theanine, believed to smooth out the effects of caffeine, prevent jitters and increase alertness (11). 

A more sustainable option, however, might be to choose a pre-workout with a lower caffeine content. Quite simply, if you need five espressos worth of caffeine to get you through your workout, then you may need to reconsider your diet or sleep regime. Like with any stimulant, humans build up a tolerance and dependence on caffeine, meaning if you consume 300mg of caffeine daily, you will experience withdrawal symptoms and cravings if you can't get your fix. This also means that individuals with a lower caffeine intake, will find that one cup of coffee is probably enough to give them the buzz required to get them through the morning. Aura Coffee's Athletic Performance Blend contains a steady 77mg of caffeine per serving, enough for most people to feel energised and ready for the day without the jitters or crash. 

 

Will Pre-Workouts Keep Me Awake?

 

If you're someone who enjoys an evening workout, then you should absolutely avoid high caffeine pre-workouts. Caffeine has a half-life of roughly 3-5 hours meaning if you take a pre-workout containing 300mg of caffeine at 8pm, you may still have as much as 150mg of caffeine in your system by 1am. You won't necessarily struggle to get to sleep, as your body adapts, but your sleep will be fragmented and substantially lower-quality, potentially eradicating any progress you made during your workout. 

 

 

Are Pre-Workouts Safe?

 

Generally, pre-workouts are safe, but they’re not without risks. Whilst all UK-based pre-workout brands have to comply with Food Standards Agency regulations, meaning all ingredients are considered safe to consume, it’s worth noting that new evidence can emerge. For example, in 2012 the Jack3d stimulant was banned after the severe health risks of the ingredient DMAA became clear.  When it comes to pre-workouts or any supplement, less really is more. We recommend prioritising the quality of listed ingredients over the quantity. 

Additionally, most pre-workouts contain various binders and fillers added to improve the taste and texture of the powder. While these aren’t necessarily harmful, it’s worth being cautious with products that use a lot of artificial ingredients.

It’s also worth being wary of "proprietary blends," which list ingredients without specifying dosages. In some cases, this is a valid attempt to protect their formulas from competitors but is often used as a tactic to reduce costs by cutting the dosages of the most expensive, and usually effective, ingredients. 

 

 

Who Needs a Pre-Workout?

 

Pre-workouts are typically most useful for:

 

• Competitive athletes pushing through high-intensity training.
• Bodybuilders trying to maximize strength and endurance.
• Early risers who need a jolt before hitting the weights.

That said, there is no reason why anyone should need a pre-workout. Anyone consuming a healthy diet, rich in nutrients and getting sufficient sleep, sunlight and hydration will experience energy, endurance and power benefits that far exceed what is possible from a pre-workout. Of course, the fast-paced world that we live in today means that, for many people, this simply isn't possible. Aura Coffee's Athletic Performance Blend offers a great alternative. With 15 of the most-researched functional ingredients including caffeine, vitamins, minerals, beta-alanine and HMB, the blend provides the perfect complement to a busy, but active, lifestyle. 

 

 

The Bottom Line

 

Pre-workouts can be helpful, but they aren’t for everyone. If you’re after a natural, sustained performance boost without the side effects, Aura Coffee's Athletic Performance Blend could be a game-changer. It’s packed with functional ingredients designed to provide compounding performance benefits without leaving you wired or crashing afterward. Sometimes, the simplest solutions are the best—especially when they come in a delicious cup of coffee.