Pre-workout powders promise energy, focus and pump. Most of the effect comes from a few ingredients – and some of them you may already have in your kitchen.
Ingredients that have evidence
- Caffeine: improves alertness and performance. 3–6 mg per kg body weight is the studied range.
- Creatine: works over time, not as an instant boost.
- Citrulline: may help endurance and reduce soreness for some people.
Watch out for
- “Proprietary blends” that hide doses
- Very high caffeine that disrupts sleep and raises heart rate
- Taking it late in the evening
A cheaper option
A cup of black coffee 30–45 minutes before training gives you most of the benefit for a fraction of the price.
If you’re sensitive to caffeine, have heart or blood-pressure concerns, or are pregnant, check with your doctor before using stimulants.