What are pre-workout supplements?
Pre-workout supplements are products designed to be taken 20–30 minutes before a training session, with the aim of supporting energy, focus and physical performance during exercise. They are most commonly available as powders to mix with water, but also come in capsule or convenient shot format. They are food supplements suitable both for advanced athletes and for regular gym-goers, and are adaptable to various types of training: strength, HIIT, CrossFit, bodybuilding and martial arts.
What are the main pre-workout ingredients?
Modern pre-workouts are multi-ingredient formulas combining active compounds with complementary functions:
- Caffeine: one of the most widely used pre-workout ingredients. Caffeine contributes to increased alertness and concentration (EFSA claim; effective at 75 mg per dose).
- Citrulline malate: an amino acid that supports vasodilation and the muscle pump sensation during resistance training.
- Beta-alanine: a precursor amino acid to carnosine, commonly included in pre-workout formulas to support muscular endurance.
- Creatine: creatine increases physical performance during repeated bouts of short-term, high-intensity exercise (EFSA claim; effective at 3 g/day).
- Taurine and vitamin B6: supporting ingredients for energy metabolism and normal nervous system function.
- Stim-free boosters: caffeine-free versions, ideal for those who train in the evening or are sensitive to stimulants.
When and how should you take a pre-workout?
The ideal time to take a pre-workout is approximately 20–30 minutes before training. It is important not to exceed the doses indicated on the label, and if you already consume other sources of caffeine during the day, factor this in to avoid excessive intake. Starting with half a serving is recommended to assess individual tolerance, and evening use should be avoided to protect sleep quality. Remember: food supplements are not intended as a substitute for a varied and balanced diet and a healthy lifestyle.
Shop pre-workout supplements at Citymuscle
At Citymuscle you will find a curated selection of pre-workout supplements from the leading brands, with and without caffeine, for every goal and training intensity. Explore our complete sports nutrition range and our sportswear line to train at your best every day.
