Our selection criteria
- Ingredients : list of the active ingredients contained in the pre-workout blend.
- Sweetener : list of the sweeteners used. Some are more or less controversial.
- Additives : list of the other additives.
- Price / serving: this is the price per serving recommended by the brand.
- Customer reviews: these customer reviews of the product are gathered from the brand’s website, review sites, or Amazon.
- Our opinion of the brand: based on the tests of supplement brands that we carry out every month.
What is a pre-workout?
A pre-workout is a dietary supplement used before a workout to optimize performance and increase energy. I also recommend it to boost motivation and fight fatigue.
It can come in different forms: powder, gel, capsule. I prefer powder to be mixed with water, which ensures better hydration as well as better absorption of the active ingredients.
For it to be useful, it must contain different ingredients working in synergy to stimulate the body.
Each brand is different; there is also a wide variety of products available on the market… Not easy to find your way around!
A good pre-workout consists of ingredients with energizing benefits such as caffeine, plant extracts, vitamins, minerals, and amino acids renowned in sports nutrition.
Its composition
A pre-workout can contain a large number of ingredients, but no regulations determine what this type of dietary supplement must contain.
Here is an overview of the ingredients I like to find in a pre-workout:
The energizers
Caffeine is the most common for its stimulating qualities that improve alertness, concentration, and endurance during exercise.
We also find other types of stimulants such as synephrine (a compound naturally found in citrus fruits), guarana, or green tea extract.
A pre-workout can also contain carbohydrates in the form of glucose, dextrose, or maltodextrin. They act as fuel and help provide energy quickly.
Amino acids
Several types of amino acids are used in pre-workouts, including:
- BCAAs (branched-chain amino acids) to provide energy to the muscles and limit muscle catabolism
- Creatine to increase ATP production, strength, and endurance
- L-arginine and L-citrulline to promote vasodilation and improve cardiovascular performance
Sometimes other amino acids that are interesting during physical activity:
- Beta-alanine which limits the production of lactic acid
- L-tyrosine
- L-glutamine, an abundant amino acid in skeletal muscle
Vitamins and minerals
A large number of vitamins and minerals are used in pre-workouts. The most interesting vitamins are vitamin C for its antioxidant properties and vitamin B12, essential for energy production.
Magnesium is often found, essential for muscle health and helping prevent muscle cramps.
You also find carbonates and citrates (of calcium or sodium), very useful for neutralizing the lactic acid accumulated in the muscles, thus delaying muscle fatigue.
My buying criteria
1. A product suited to your goals
Because a good pre-workout should meet your performance expectations, check the list of active ingredients and make sure they are aligned with your goals.
- To increase energy and focus : caffeine, tyrosine, vitamins and minerals
- To improve strength and endurance : creatine, BCAA and beta-alanine
- To improve cardiovascular performance : citrulline and arginine
- To reduce fatigue and muscle soreness : BCAA, carbonate and active ingredients that support muscle comfort
2. The quality of the active ingredients
It is important to choose high-quality active ingredients, safe and free of contaminants.
Some labels such as BioKYOWA, CARNOSINE or CREAPURE guarantee exceptional amino acid quality.
3. Naturalness
Pay attention to the product’s composition, the list should be short and should not contain too many ingredients besides the active ingredients.
Avoid products containing controversial substances. I’m thinking of thickening agents, artificial colorings, synthetic sweeteners and other additives that may have harmful effects on your health in the long term.
The less there is, the better!
4. The brand
Don’t hesitate to take the brand’s reputation into account. Favor brands that advocate natural ingredients and high-quality active ingredients.
Check reviews on independent platforms such as “Trustpilot” or “verified reviews”.
5. The dosage
Check the ingredient dosages. Avoid overdosed products that can have a harmful effect on your performance and your health.
Dosages are not necessarily suitable for everyone! I recommend following the instructions provided by the manufacturer and consulting a sports professional if you have any doubts.
6. Your tolerance and how you feel
If you are sensitive to caffeine or intolerant to one of the pre-workout ingredients, look for a product that does not contain it.
Given the wide range available to you, you’re sure to find something that suits you!
Don’t hesitate to try several brands in order to find the formula that suits you best.
When to use a pre-workout
Pre-workouts are generally taken 30 minutes before training. This allows the active ingredient to be absorbed and distributed throughout the body.
It is not a miracle product. Granted, it will improve your performance, reduce your fatigue, and meet certain muscle needs.
But it does not replace good nutrition, proper hydration, and adequate muscle recovery.
Fatigue is a message that means you need rest. Ignoring it and masking it with a pre-workout can increase the risk of injury.
Personally, I recommend that my patients use pre–workout occasionally when motivation is waning and there is temporary fatigue.
But never at the expense of getting enough rest to support muscle recovery.
If fatigue persists, a pre-workout on its own is not useful. I recommend that you have nutrition adapted to your physical activity, providing all the micronutrients you need to optimize your performance.
Side effects and contraindications
To date, there have been few studies on pre-workouts. The initial preliminary results indicate that their consumption does not pose a health risk as long as you follow the dosages prescribed by the manufacturer.
Since a pre-workout is a combination of several ingredients, the side effects will vary depending on its composition. The most common are digestive issues, heart palpitations, headaches, insomnia, and dehydration.
Certain amino acids such as L-arginine may be responsible for skin tingling . This is not dangerous, but it can be uncomfortable.
In general, pre-workouts are not suitable for people with heart problems or high blood pressure.
As well as for people sensitive to caffeine and/or allergic to one of the compounds present.
Pre-workouts are not recommended for children, teenagers, as well as pregnant or breastfeeding women.
In summary
To make sure you choose the best pre-workout, check:
- A product suited to your goals: the ingredients should help you achieve your goals; for example, for energy and focus, caffeine should be included.
- The quality of the active ingredients: favor quality and labels such as BioKyowa, Carnosine, or Creapure.
- The naturalness: prefer a short ingredient list, and avoid texturizing agents, chemical colorants, synthetic sweeteners, and other additives.
- The brand: check reviews on independent platforms such as “Trustpilot” or “verified reviews”.
- The dosage: avoid products with excessively high dosages.
- Your tolerance and how you feel: if you are sensitive to caffeine or intolerant to one of the pre-workout’s components, look for a product that does not contain it.
