The term "pre-workout " refers to nutritional supplements taken shortly before training — usually 15 to 30 minutes beforehand. Their goal: more energy, focus, strength, endurance, and motivation during exercise. Pre-workouts are extremely popular, especially in strength training and bodybuilding — but demand is also increasing among amateur athletes.
But: Do you really need pre-workout? Or is it more marketing hype and a placebo? This article explains which ingredients work, what the risks are — and when pre-workout can be beneficial.
What's in it? An overview of the most common ingredients
Most pre-workout products contain a mixture of different active ingredients – some with proven effects, some with questionable effects.
1. Caffeine
The classic. Caffeine increases alertness, enhances focus, and reduces subjectively perceived exertion.
Dosage: 200–300 mg is considered effective (equivalent to approximately 2–3 cups of coffee).
Effectiveness: Well proven scientifically.
2. Beta-alanine
A buffer substance that delays the formation of lactic acid – ideal for intensive sessions.
Effect: Can prolong the burning sensation in the muscles .
Side effect: tingling on the skin ( “paresthesia “ ) at high doses.
3. Creatin
One of the most well-known strength boosters. It promotes ATP production in the short term, thus increasing peak power.
Note: The effect builds up over time – a single dose before training has little effect.
4. Citrulline / Arginine
These substances promote NO production (nitric oxide) – thereby dilating blood vessels , improving the pump and supplying nutrients to the muscles.
5. Tyrosine
Amino acid that helps with dopamine and adrenaline production – affects mental performance.
Effect: Can increase stress resistance .
6. B vitamins, electrolytes, piperine, theanine, etc. a.
Often included as "add-ons ." Their benefits are usually minimal — or they only marginally improve the effects of other ingredients.
What are the real benefits of pre-workout?
Advantages:
- More focus & motivation: Caffeine and tyrosine help you stay awake and focused.
- Better pump: NO boosters such as citrulline and arginine improve blood circulation.
- Less fatigue : Beta-alanine can delay muscle burning .
- Higher performance : Subjectively, many athletes perceive the units as more intense and successful.
Disadvantages & risks:
- Habituation effect : Those who consume caffeine regularly need higher doses over time.
- Sleep problems : If you train late, you risk having trouble falling asleep with a booster.
- Side effects : Tremors, nervousness , rapid heartbeat or stomach upset in case of overdose.
- Unnecessary additives : Many products contain sweeteners, artificial flavors, or overpriced proprietary blends without clear dosage information.
Useful or myth? When is a pre-workout useful?
A pre-workout is not a must, but can be helpful under certain conditions:
Useful for:
- Early morning training (if you ca n't get going otherwise )
- Intensive units with a focus on maximum strength or hypertrophy
- Competitions or PR attempts
- Mental low (lack of motivation, fatigue , everyday stress)
Not useful for:
- Evening training (because of caffeine)
- Beginners who do not yet have a solid foundation
- Cardiovascular disease or high blood pressure
- Children and adolescents (due to excessive doses of stimulants)
What do studies say?
Numerous studies have examined the individual active ingredients. The best evidence is for:
- Caffeine : Proven to enhance performance – both in strength and endurance.
- Creatine : In the long term, it improves strength and muscle mass.
- Beta-alanine : Particularly useful for sets lasting over 60 seconds.
- Citrulline Malate : Can improve strength output and endurance.
Many mixes that use “ proprietary blends ” are less well documented – because the exact dosages are often not specified.
Natural alternatives to pre-workout
Don't want to take boosters? No problem. These natural alternatives also work:
- Espresso or black coffee : cheap, effective, without additives
- Banana + pretzel + water: Fast energy + electrolytes
- Fresh lemon-ginger shot: Wake-up call with metabolism boost
- Beetroot juice : Natural NO booster
Tips for taking
- Timing : 20– 30 minutes before training
- Dosage : Start low – 100–150 mg of caffeine is enough for many
- Hydration : Always drink enough, especially when using products that promote blood circulation
- Cycling : Do not take boosters permanently – e.g. B. 4 weeks on / 2 weeks off
- Check the label : Avoid products without dosage information or with excessive fillers
Conclusion: Pre-Workout – tool, not miracle cure
A pre-workout can help you get more out of your training – especially when you're tired , need high performance, or want to push yourself.
But: It's no substitute for good nutrition , sufficient sleep, recovery, and a solid training plan. Those who rely on boosters long-term often train against their body — not with it.
Our advice: Test what works for you – but use it consciously. Whether you start with espresso, citrulline, or without it altogether: what matters is your goal, your attitude, and your long-term consistency .
