How to Choose a Pre-Workout (and When to Take It)

A good pre-workout can make a tough session feel easier: more energy, sharper focus and a better pump. But formulas vary a lot, so it pays to know what you are drinking before you take a full scoop.

What is in a pre-workout?

• Caffeine: the main source of energy and focus. Many products contain roughly 150 to 300 mg per serving.
• Citrulline: supports blood flow and the "pump" feeling during training.
• Beta-alanine: helps with longer high-effort sets. It can cause a harmless tingling on the skin.
• Others: some formulas add creatine, electrolytes or nootropics. Read the full label.

How much caffeine is too much?

For most healthy adults, total caffeine from all sources should stay within about 400 mg a day. Count your coffee, tea and energy drinks too. If you are sensitive to caffeine, look for a lower-dose product or use half a scoop.

When to take it

Take it 20 to 30 minutes before training so it kicks in as you start. Avoid taking a stimulant pre-workout in the late evening, since caffeine can disturb your sleep for several hours, and sleep is when you recover.

Start with half a scoop

Whatever product you choose, try half a serving first to judge your tolerance, especially with strong formulas like Black Beast The Big Daddy Inferno or BigMuscles Nutrition Karnage. You can always increase it next time.

How to choose

• Training in the evening: a lower-caffeine dose, or a stimulant-free option.
• Want a strong energy kick: a higher-caffeine formula, used on hard training days only.
• Taste: pick a flavour you enjoy, since you will drink it often.

Who should avoid pre-workouts

Pre-workouts are not suitable for under-18s, during pregnancy or breastfeeding, or for anyone with heart, blood pressure or anxiety conditions. If in doubt, ask your doctor before using one.

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