We’ve had a few people ask about pre-workout supplements lately, so here’s a simple guide to help you understand what actually matters – and what to look for on the label.
Timing Matters
Training more than 8 hours before bed?
Caffeinated options are generally fine.
Training less than 8 hours before bed?
Be cautious with caffeine and consider non-stim or low-caffeine options to minimise the impact on sleep quality.
Caffeine Dosage Guide
- Mild: 100–150 mg
- Moderate: 200–250 mg
- Strong: 250 mg+
More isn’t always better. The goal is improved performance, not overstimulation or poor sleep.
Key Ingredients to Look For
Citrulline:
3 g or more
Supports blood flow and exercise performance.
Beta-Alanine:
3 g or more
Helps buffer fatigue. Best taken daily rather than only pre-workout (similar to creatine).
Nitrate Source (e.g. beetroot extract):
500 mg or more
Supports nitric oxide production and endurance.
Betaine:
1.5–2 g or more
May support strength, power, and training volume.
L-Theanine:
1:1 ratio with caffeine
(e.g. 100 mg caffeine : 100 mg L-theanine)
Helps smooth out caffeine’s effects and reduce anxiety or jitters.
Alpha-GPC:
300–600 mg
More speculative, but emerging research suggests potential benefits for power output and focus.
Final Thoughts
Pre-workout supplements can be useful, but they should support good training, nutrition, and sleep – not replace them. Always check ingredient dosages rather than relying on marketing claims.
If you’d like a more specific recommendation based on your training schedule, caffeine tolerance, or goals, reach out to us directly to get help!
