What to Look for in a Pre-Workout: Key Ingredients Explained

Pre-workout supplements are products specifically formulated to boost physical performance, fuel energy, increase blood flow, counter fatigue, and improve endurance during exercise. They typically come in powder form, known as pre-workout powder supplements, and can be mixed with water or your favourite low-calorie drink for an energy boost. Favoured by athletes, bodybuilders, and fitness enthusiasts, they maximise training intensity and results.

A well-formulated pre-workout supplement contains the ingredients to sharpen mental focus, provide energy and an adrenaline rush, and kick-start your gym session. Different pre-workout ingredients make up different formulations and cater to various fitness goals. However, they should always be taken with balanced meals that provide necessary nutrition.

But what should you look for in a pre-workout to ensure it's effective, safe, and helps in weight loss? Let’s break down the best pre-workout ingredients to help you choose the right ones.

For those who take that shot of black coffee before they hit the gym, it shouldn’t be surprising that caffeine is on top of this list. Caffeine is found in many high stim pre-workout powders. It wakes your body up, boosts energy levels, reduces fatigue, and increases endurance by blocking adenosine receptors in the brain. The amount of caffeine in pre-workout supplements varies, with high-stim formulas containing larger doses to provide intense energy.

Even studies prove caffeine significantly improves exercise performance, particularly in endurance sports and high-intensity training (HIIT). The typical caffeine dosage in pre-workouts ranges from 150mg to 300mg per serving, equalling almost three cups of coffee, which is a lot if you are sensitive to caffeine. Hence, lower doses are always recommended to assess tolerance.

Beta-alanine is a non-essential amino acid that buffers muscle lactic acid production, prolonging high-intensity exercise by delaying fatigue. It is known for the tingling sensation (paresthesia) it causes, which is a harmless side effect.

Beta-Alanine is particularly beneficial for those in strength and high-intensity interval training (HIIT). Research suggests that supplementing with 5-6 grams per day, taken in intervals like 2 grams each with breakfast, lunch, and supper, can significantly improve performance by increasing muscle carnosine levels, which act as a buffer against acid accumulation in muscles. Beta-alanine levels are found to rise and fall within two hours of consumption; hence, supplementing at intervals is crucial. Some people may experience a tingling sensation; therefore, careful supplementation is the key.

Creatine monohydrate powder increases adenosine triphosphate (ATP) production, the body’s primary energy source. This improves strength, power, and endurance, making it a staple ingredient in many pre-workouts. Creatine monohydrate powder also increases muscle size.

Creatine is one of the most effective supplements for improving athletic performance (e.g., how many sprints you can do at a time). It enhances muscle hydration, allowing for greater endurance and faster recovery. The recommended dose for optimal results is 20 grams of creatine in the initial five days, followed by 3-5 grams daily thereafter.

Citrulline Malate, or L-citrulline, is an amino acid found in watermelon. It enhances nitric oxide production, improving blood flow and oxygen delivery to muscles. It also reduces muscle soreness, improves aerobic energy production, and delays muscle fatigue, making it one of the best pre-workout ingredients for performance.

Doses between 3 and 5 grams are necessary for active people, and 6 to 8 grams are most effective for enhancing athletic performance.

Branched-chain amino Acids, or BCAAs, are another common ingredient in pre-workout supplements. These essential amino acids preserve muscle tissue, reduce muscle soreness, and aid recovery, especially during prolonged or intense exercise sessions. Most pre-workouts contain 400-1500 mg of BCAAs.

Nitric Oxide Boosters

Compounds like L-arginine and L-citrulline act as nitric oxide boosters, widening blood vessels and improving blood flow and muscle pumps. Increased circulation delivers more oxygen and nutrients to working muscles, aiding post-workout recovery.

Nootropics

Nootropics enhance cognition and improve focus, mental clarity, and reaction time. Common examples include L-tyrosine and taurine, which support nerve growth and are designed for peak mental performance.

Adding nootropics in pre-workout supplements maintains motivation and concentration during workouts, ensuring both physical and mental energy levels remain at their peak.

Thermogenics

Thermogenic ingredients, such as green tea extract, caffeine, and L-carnitine, increase metabolic rate, assisting with fat burn and weight loss. These ingredients can be beneficial if you want to know what to look for in a pre-workout for weight loss.

Thermogenics increase body temperature and enhance calorie burn even after the workout session. They also suppress appetite.

VPA’s special pre-workout ranges are designed to support your energy, endurance, and focus, each serving a different role according to your fitness goals.

• We take quality seriously, so Australia's top athletes use and trust our products. Almost 25,000 independent positive reviews show you who Australians prefer and trust.

• Unlike other supplement providers, we take extreme measures to ensure our supplements are of the highest quality in the market. We employ third-party lab testing by the National Measurement Institute, the authority for Australia’s chemical, biological, physical and trade testing.

• We are one of the few supplement companies certified by Informed Sport, the world leader in supplement quality assurance, and tested by LGC’s world-class sports anti-doping lab.

• We are confident that you will love our supplements, and we have a product guarantee that ensures customers are happy with our products.

When selecting a pre-workout supplement, consider the following factors:

• Stimulant vs. Non-Stimulant Formulas

It is important to consider how long the pre-workout lasts. A high-stim pre-workout powder may be better if you prefer high energy and alertness for longer periods. If you are sensitive to caffeine, opt for a non-stimulant pre-workout.

• Ingredient Transparency

Look for products like VPA pre-workout supplement powders that disclose the exact amounts of active ingredients rather than proprietary blends. This ensures you know exactly what you are consuming and can make an informed decision.

• Goals and Benefits

A pre-workout with creatine monohydrate powder supplement is ideal for muscle growth and strength. If fat loss is your goal, look for thermogenic or fat-burning ingredients.

• Flavour and Mixability

Since most fitness enthusiasts consume pre-workout supplements regularly, taste and solubility matter. VPA’s premium pre-workout supplements include flavours like Blue Razzleberry, Lemon Lime, and Mango Passionfruit.

• Price and Brand Reputation

Affordability, quality, and safety are key. Avoid products with artificial fillers, banned substances, or unproven claims.

• Safety and Dosage Considerations

Follow the recommended dosage to avoid harmful side effects. Taking too much can lead to jitteriness, digestive issues, or insomnia. Those new to pre-workouts should start with a pre-workout supplement powder for beginners to assess tolerance.

Consuming pre-workouts in moderation and cycling off periodically is crucial.

Is pre-workout bad for you? What to Watch Out for When Using Potent Pre-Workout Ingredients?

• Jitters and Anxiety – High caffeine content may cause jitters, anxiety, and insomnia. Hence, it’s advisable to avoid high-caffeine stimulants at least six hours before bedtime.

• Tingling Sensation – This is due to beta-alanine, but it is pretty harmless.

• Digestive Issues – Some ingredients like artificial sweeteners or high doses of citrulline can cause discomfort.

• Insomnia – Taking pre-workout too late in the day can interfere with sleep.

• Dehydration – Some ingredients, like caffeine and creatine, can worsen dehydration. Ensure adequate water intake.

Choosing the right pre-workout supplement requires careful consideration and understanding of the pre-workout ingredients. Whether you seek energy, endurance, muscle pumps, or fat-burning effects, selecting a high-quality product with the best pre-workout ingredients will enhance your workout performance safely.

1. Reimers, E., M.S.(C), CISSN, CNC. (2023, February 2). Best pre-workout (2023): Updated guide to ingredients & supplements. Retrieved from https://www.transparentlabs.com/blogs/all/best-pre-workout

2. Edge Hill University. (2022, March 25). Pre-workout supplements: Why five of the six most common ingredients probably aren’t helping you. Retrieved from https://www.edgehill.ac.uk/news/2022/03/pre-workout-supplements-why-five-of-the-six-most-common-ingredients-probably-arent-helping-you/

3. Canada National Defence. (n.d.). Performance enhancers facts and bottom line. Retrieved from https://www.canada.ca/content/dam/dnd-mdn/documents/health/nutrition/supplement-fact-sheet-beta-alanine.pdf

4. WebMD Editorial Contributor. (2023, July 18). Health benefits of pre-workout supplements (T. Wheeler, MD, Medical Reviewer). Retrieved from https://www.webmd.com/fitness-exercise/health-benefits-pre-workout-supplements

5. VPA Website. https://www.vpa.com.au/?srsltid=AfmBOorDLumhc0NEBVwr_rrCNkTE6uo6A6rnrPZz9MQOOne-clc9dVrO