Pre-Workout: What Should You Look For?

A good pre-workout can genuinely improve focus, energy and training output — but the market is full of proprietary blends that hide actual dosages. Here's what actually matters.

Caffeine is the main energy driver, typically 150-300mg per serving. If you're sensitive to stimulants or train in the evening, look for a lower-caffeine or stim-free option instead.

Citrulline malate (usually 6-8g) and beta-alanine (2-5g, causes a harmless tingling sensation) are well-researched for pump and endurance. Creatine is sometimes included too, which is fine, but you can also supplement it separately for a more consistent daily dose.

Timing matters as much as ingredients — take your pre-workout 20-30 minutes before training on an empty-ish stomach for the fastest effect. Avoid it within 4-6 hours of bedtime if you're caffeine-sensitive.

As always, check for a transparent label with actual gram amounts rather than a single 'proprietary blend' number, and buy only from authorised stock.