Pre-workout: how to use it properly (and when to give it a miss)

Pre-workout supplements promise energy, focus and muscle pump. Behind the long lists of ingredients, only a few actually deliver the desired effect — and some should be used with caution.

What really works

Caffeine

This is the main driving force behind almost all formulas. It reduces the perception of exertion and improves alertness, with a documented effect on performance from as little as 3 mg per kilo of body weight — that’s around 200 mg for a 70 kg person. Many pre-workout supplements contain 250 to 400 mg per serving, which is a high dose if you’ve already had coffee during the day.

Beta-alanine

It buffers muscle acidity and improves performance during intense efforts lasting one to four minutes. Its effects build up over several weeks, rather than being immediate: its inclusion in a pre-workout supplement is therefore more a matter of habit than of logic. The tingling sensation it causes (paraesthesia) is harmless and has no bearing on the product’s effectiveness.

Citrulline

It increases nitric oxide production and blood flow to the muscles, hence the sensation of congestion. Effective doses are around 6 to 8 g of citrulline malate — many formulas contain significantly less.

How to read a label

The key point: steer clear of ‘proprietary blends’, which list a total amount without specifying the dose of each ingredient. They allow manufacturers to advertise an impressive list of ingredients whilst including only token amounts of the expensive components.

A good formula states the exact quantity of each active ingredient. Compare these doses with the effective thresholds mentioned above before comparing prices.

Prudent use

• Take it 20 to 30 minutes before your session, to allow the caffeine to reach its peak plasma concentration.
• Start with half a dose to assess your tolerance, especially with a highly concentrated formula.
• Avoid taking it within 6 hours of going to bed: caffeine has a half-life of 5 to 6 hours and impairs sleep quality, which directly hinders recovery.
• Limit your use to truly demanding sessions. Daily use builds up a tolerance, leading you to increase the dose for a lesser effect.

When to do without it

A pre-workout supplement does not compensate for a lack of sleep, an inadequate diet or a poorly structured training programme. If you consistently feel unable to train without it, the problem lies elsewhere — and the stimulant merely masks a useful signal of fatigue.

A simple alternative for light sessions: a regular coffee 30 minutes beforehand, at a fraction of the price.

Not recommended for those with heart conditions, high blood pressure, anxiety or sleep disorders, or for pregnant or breastfeeding women and minors. If you are taking any medication, seek advice from your doctor.