What’s Actually in Your Pre-Workout? A Breakdown of Key Ingredients
By Maraya Petrova
Pre-workout supplements are everywhere: powders, gummies, drinks, all promising to help you lift heavier, run faster, or push harder. But if you’ve ever turned over the label and seen a list of random words ending in -ine or -ate, you're not alone.
So what’s really in pre-workout? And more importantly: which ingredients work, and which are just hype?
Here’s a simple breakdown of the most common pre-workout ingredients, what they do, and whether they’re worth it.
1. Caffeine
This one’s no surprise. Caffeine is the most common ingredient in pre-workout, and for good reason: it boosts energy, focus, and endurance by stimulating the central nervous system. It can also increase fat oxidation during workouts and delay fatigue.
A typical pre-workout has anywhere from 150 mg to 300 mg of caffeine, equal to about 1.5–3 cups of coffee.
Science says: Caffeine can improve performance in both strength and cardio training. Just be careful not to overdo it, too much can cause jitters, anxiety, or a crash afterward.
2. Beta-Alanine
Ever feel that tingling in your face or hands after taking pre-workout? That’s probably beta-alanine. This ingredient helps buffer lactic acid in your muscles, meaning it can improve performance during short bursts of intense effort like lifting, sprinting, or HIIT.
It doesn’t give you instant energy, but it helps you train harder for longer over time.
Science says: You need to take beta-alanine regularly (not just once) to see results, but studies show it helps increase endurance and delay muscle fatigue. (Journal of the ISSN)
3. L-Citrulline (or Citrulline Malate)
This ingredient is all about blood flow. Citrulline is converted into nitric oxide in the body, which dilates blood vessels and improves circulation. More blood flow = more oxygen and nutrients delivered to your muscles.
That’s why people say it gives them a better “pump” during training.
Science says: Citrulline may help with muscle endurance, less soreness, and better recovery. A standard dose is 6–8 grams of citrulline malate 30–60 minutes before training. (Nutrients Journal)
4. L-Tyrosine
This amino acid doesn’t boost energy like caffeine, but it helps with mental focus and alertness, especially during stressful or long workouts. It works by supporting dopamine and norepinephrine, neurotransmitters that affect motivation and attention.
Science says: L-tyrosine may help maintain focus and reduce mental fatigue during exercise, especially in people training for long periods or under pressure. (PubMed)
5. Nitric Oxide Boosters (Arginine, Nitrates)
Besides citrulline, some pre-workouts use other nitric oxide boosters like arginine or nitrates from beetroot extract. These aim to increase vasodilation and improve performance through better blood flow.
However, arginine isn’t absorbed as well as citrulline, so it’s less effective on its own.
Science says: Nitrates (like those in beetroot juice) may enhance endurance and reduce oxygen cost during exercise. Arginine is less reliable. (Frontiers in Physiology)
6. Creatine (Sometimes Included)
Not all pre-workouts have creatine, but some include it as a muscle and strength booster. Creatine helps your muscles regenerate ATP, the main source of energy during short, explosive movements.
It doesn’t work instantly, but when taken daily, it supports gains in strength and power.
Science says: Creatine is one of the most researched supplements ever, it’s safe and effective for most people. (ISSN Position Stand)
Ingredients to Watch Out For
Some pre-workouts use “proprietary blends,” which means they don’t tell you exactly how much of each ingredient is inside. That can be risky, especially with high-stim formulas or ingredients that affect blood pressure.
Watch out for:
● Excess caffeine (over 300 mg)
● Yohimbine can cause anxiety and heart rate spikes
● DMAA or banned stimulants are not safe or approved in many countries Always check the label and start with a half scoop if you’re new to pre-workout. Conclusion
Pre-workouts can be helpful, especially if you’re tired, training early, or need an extra push to perform your best. But you don’t need every single ingredient, and more isn’t always better.
If you want a solid pre-workout, look for one that includes:
● Caffeine (150–250 mg)
● Citrulline (6–8 g)
● Beta-alanine (3–4 g)
● L-tyrosine or nootropics
● Optional: Creatine, electrolytes, or B-vitamins
And don’t forget: sleep, hydration, and nutrition still matter more than any powder.