Pre-workout supplements
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A pre-workout supplement is designed to boost your energy, focus, and performance so you can get more out of every training session. However, formulas vary significantly between products – and with them, what you can expect in terms of results. We will show you which ingredients have proven efficacy and how to choose the right one for your goals.
What is a pre-workout and how does it work?
A pre-workout is a supplement taken before exercise to enhance performance. Older terms you might encounter include anabolisers or NO boosters.
Most pre-workouts rely on two distinct principles:
Central nervous system stimulation: The main player here is caffeine, which blocks adenosine receptors—the body's chemical signal for fatigue. Simply put: it doesn't remove fatigue, but it dampens your perception of it, making the same workload feel easier.
Blood flow and buffering: This includes citrulline and arginine (which support the production of nitric oxide to dilate blood vessels) and beta-alanine (which buffers the build-up of acidity in muscles during intense training).
The practical difference between the two principles is crucial: stimulants work from the very first dose, while beta-alanine and creatine only show their full benefits after weeks of regular use. We explain more below, as this is key to whether a product will meet your expectations.
Which pre-workout ingredients actually work?
The most common ingredients are caffeine, citrulline, beta-alanine, arginine, and creatine. Products differ primarily in the dosages of these ingredients, and it is the dosage that determines the effect.
| Ingredient | Effective dose per studies | Onset | Benefits |
|---|---|---|---|
| Caffeine | 3–6 mg per kg of body weight, 60 min before | immediate | Reduces perceived exertion, improves strength and endurance (Guest et al., 2021) |
| Citrulline Malate | 6–8 g before training | immediate | Increases nitric oxide availability and blood flow |
| Beta-alanine | 4–6 g daily for 2–4 weeks | after weeks | Increases muscle carnosine, which buffers acidity (Trexler et al., 2015) |
| Creatine | 3–5 g daily, consistently | after weeks | The only ingredient in this category with an EFSA-approved health claim |
Key takeaway: Caffeine is the only ingredient where you will notice an immediate difference. If you feel a "kick" from a pre-workout supplement, it is almost certainly due to caffeine. Conversely, beta-alanine and creatine only work if you take the product daily and consistently—taking it once a week before leg day will yield no results.
Creatine is the only ingredient in this category with an authorised EFSA health claim: at a dose of 3 g per day, it increases physical performance in successive bursts of short-term, high-intensity exercise (EU Regulation No. 432/2012). Be aware of the dosage—pre-workouts often contain only 1–3 g per serving, which is below the recommended 3–5 g. If you rely on creatine, it is often better to take it as a standalone supplement according to the recommended dose.
Choose based on your needs
We have six subcategories in our range, each with its own detailed breakdown of ingredients and dosage.
| Subcategory | Key feature | Best for | Price |
|---|---|---|---|
| Stimulant-based Pre-workouts | High caffeine and botanical extract content | Maximum energy boost | €€ |
| Stimulant-free Pre-workouts | Effective ingredients without caffeine | Evening training, caffeine sensitivity | €€ |
| Pre-workouts without creatine | Creatine-free formula | Anyone supplementing creatine separately | €€ |
| Pump Pre-workouts | Focused on blood flow | Those wanting the pump without the stimulation | €€ |
| Pre-workout Drinks | Ready-to-drink, no mixing required | Travel, training away from home | €€€ |
| Pre-workout Samples | Single-serving packs | Testing products before committing to a full tub | € |
Not sure where to start? Quick help
Training in the morning or afternoon and want a classic boost → Stimulants (see table above), or a complex pre-workout from the main range below.
Training in the evening → Stimulant-free variant (see table above). Caffeine has a half-life of about five hours, so evening doses can make it harder to fall asleep.
Focusing on the pump → Pump pre-workouts (see table above).
Trying it for the first time → A sample or shot (both in the table above). It is cheaper than a 400g tub you might not like.
You can filter by ingredients, format, and brand directly in the product listings below.
How and when to use your pre-workout
Timing: Mix and drink your powder 20–30 minutes before training; for pure caffeine, the optimum is about 60 minutes (Guest et al., 2021). Liquid shots are absorbed faster, usually requiring 15–20 minutes.
Dosage: Always follow the manufacturer's guidelines. For products with caffeine, start with half the recommended dose to gauge your tolerance without any unpleasant surprises.
Empty stomach vs. with food? The effects are felt faster on an empty stomach, but sensitive individuals may experience nausea. A light snack 60–90 minutes before is a safer compromise.
Cycling: The body builds a tolerance to caffeine, so the effects may diminish after weeks of daily use. It is helpful to reserve pre-workouts for your toughest training sessions rather than taking them every single day.
Tip: Pre-workouts only address the start of your training. We have separate categories for supplements for during training and after training.
Safety and what to look out for
Caffeine
According to the EFSA, single doses of up to 200 mg and daily intakes up to 400 mg do not pose a safety concern for healthy adults; the limit for pregnant women is 200 mg per day (EFSA, 2015). Strong pre-workouts often contain 200–350 mg per serving—almost your entire daily limit in one go.
Don't forget to account for coffee, tea, and energy drinks when calculating your daily intake. Research on the European market has found that some caffeine supplements exceed safe dosing limits, so always check the label (Rinke et al., 2025).
Sleep
Caffeine consumed in the afternoon is proven to reduce the quality of sleep, even in people who think it doesn't affect them. For training after 5 PM, reach for a stimulant-free option.
When to be cautious?
If you have heart conditions or high blood pressure, suffer from anxiety, are pregnant or breastfeeding, or are on chronic medication. Pre-workouts are not intended for those under 18.
Regulatory context: Apart from creatine, no other typical pre-workout ingredient has an EFSA-authorised health claim—not citrulline, not arginine, not beta-alanine. Everything we state about them is based on findings from published studies, not guaranteed effects.
How to choose the best pre-workout? Summary
Choose based on ingredients and their dosages, not just the product name. Caffeine in the range of 3–6 mg per kilogram is the only ingredient with an immediate and reliably proven effect. Citrulline provides the pump. Beta-alanine and creatine only make sense with daily use, not as a one-off. And if you train in the evening, save yourself the sleep trouble by choosing a stimulant-free pre-workout.
At BodyWorld.eu, you will find over a hundred pre-workout supplements from brands like BioTech USA, Nutrend, Scitec Nutrition, Amix, Cellucor, Applied Nutrition, Prom-In, as well as our own BodyWorld line—in powder, capsules, and ready-made shots. Everything is in stock with fast shipping. See our full range of performance supplements in the performance support category—and don't forget to check out our latest deals and discounts section.
Frequently Asked Questions (FAQ)
What is a pre-workout for?
A pre-workout is a supplement taken 20–30 minutes before training. It combines ingredients to stimulate the nervous system (mainly caffeine) with ingredients for blood flow and fatigue resistance (citrulline, beta-alanine). The goal is to perform more intense training with less perceived effort. The efficacy of individual ingredients varies, with caffeine having the strongest evidence base.
What is the best pre-workout?
The best one is the one whose formula matches your specific goals and time of day. For morning and afternoon sessions, products with 200–300 mg of caffeine are great, while evening sessions require stimulant-free versions. If you are mainly looking for a pump, choose a pump-specific product. Always compare the dosage of active ingredients per serving, not just the list of ingredients on the label.
Why does my skin tingle after taking it?
This is caused by beta-alanine and is a harmless phenomenon called paraesthesia—a tingling sensation on the face, neck, or hands that fades within 30–60 minutes. Do not mistake this for proof of an "active" workout; beta-alanine does not work acutely. Its benefits build up over 2–4 weeks of daily 4–6 g intake (Trexler et al., 2015). It is not a sign of an allergic reaction.
When should I take a pre-workout?
Powdered pre-workouts should be taken 20–30 minutes before training, while liquid shots take 15–20 minutes. For pure caffeine, the optimum is about 60 minutes (Guest et al., 2021). Avoid use after 5 PM if you want to ensure a good night's sleep.
Can I take a pre-workout every day?
Technically yes, but it is not recommended. Your body will build a tolerance to caffeine, and the effects will significantly diminish after a few weeks of daily use. It is more practical to use pre-workouts only for demanding sessions and keep your total daily caffeine intake under 400 mg (EFSA, 2015).
Can I combine pre-workout with creatine?
Yes, this is very common. Creatine works cumulatively—it requires 3–5 g daily, even on rest days—whereas pre-workouts are taken only before performance. If your pre-workout contains creatine, count it toward your daily intake. If you prefer to manage dosages separately, choose a creatine-free version.
Are pre-workouts safe?
For healthy adults following the recommended dosage, yes. The main risk is caffeine overdose, leading to heart palpitations, nervousness, and insomnia. Caution is advised for those with heart conditions, high blood pressure, anxiety, or for those who are pregnant or breastfeeding. Always start with half a dose and never combine multiple caffeine sources at once.
What are anabolisers?
An older term, now largely outdated, for pre-workout supplements that were once sold as NO boosters (named after nitric oxide). These are standard supplements—they have nothing to do with anabolic steroids and do not replace them.
- Pre-Workout Stimulants 63
- Stimulant Free 48
- Creatine Free 81
- Pre-Workout Pump 41
- Pre-Workout Drinks 19
- Pre-Workout Samples 3
Citrulline 300 g
Madness 270 g
ABE Performance Energy Drink 330 ml
Agrezz 20,8 g
ABE (All Black Everything) 375 g
Agrezz 20 x 20.8 g
Boost Shot 80 ml
Pump 225 g
C4 Original 390-414 g
N.O. Flow 80 ml
Gold Standard Pre-Workout 330 g
Arginine AAKG 90 capsules
N1 Shot 60 ml
N1 Pre-Workout 510 g
Boost Shot 12 x 80 ml
Citrulline Malate 400-420 g
Pump Shot 60 ml
C4 Original 195-198 g
N.O. Flow 12 x 80 ml
Platinum Pre-workout 420 g
Core Series Caffeine 240 tablets
Preworkout Elite 18 g
Origin Pre-Workout Dry Scoop 288 g
Citrulline Malate 300 g
Serious PRE 2.0 705 g
Pump 3G 375 g
N1 Shot BOX 20 x 60 ml
Non-Stim Pump 500 g
Citrulline Malate 300 g
Arginine Max Caps 90 capsules
N1 Pre-Workout 255 g
Men’s Arginine 90 tablets
Hot Blood Hardcore 375 g
C4 Sport 288 g
N1 Drink 330 ml
Progressive PRE 2.0 705 g