What Makes a Good Pre Workout?

What Does a Pre Workout Actually Do?

At its core, a pre workout is designed to support your training session.
That can include:

When Should You Take a Pre Workout?

Most pre workouts are taken around 30–60 minutes before training, although timing can vary depending on the ingredients and the individual.

Some ingredients, like caffeine, can be felt relatively quickly, while others contribute more gradually to performance. On an empty stomach, many compounds reach peak levels within about an hour.

The best approach is to experiment with timing and find what works best for your body and your training.

What Should a Good Pre Workout Contain?

A good pre workout isn’t just about stimulants.

It should combine:

The key is balance, not just intensity.

Key Non-Stimulant Ingredients

Non-stimulant ingredients are where a lot of the real performance benefits come from.

AAKG (Arginine Alpha Ketoglutarate)

AAKG combines arginine with alpha-ketoglutarate and plays a role in nitric oxide production, which supports blood flow and oxygen delivery to muscles.
This contributes to the “pump” during training and may help support performance and recovery.

A 2006 study found that men who supplemented 12g of AAKG daily for 8 weeks saw improvements in bench press strength and anaerobic power.

Beta Alanine

Beta alanine is well known for its role in reducing fatigue during high-intensity exercise.

By increasing carnosine levels in muscle, it helps buffer acid build-up, which can allow you to push through demanding sets and maintain output.

A 2012 meta-analysis backs this up, showing that Beta Alanine improves exercise performance, particularly in shorter efforts (like CrossFit sets, 400m sprints, or high-rep squats).

You may notice a tingling sensation (paresthesia), which is harmless and common.

Citrulline Malate

Citrulline malate supports nitric oxide production and blood flow, helping deliver oxygen and nutrients to working muscles.

One study published in 2010 found it improved aerobic performance and reduced muscle soreness by up to 40% after training, making it a go-to for both performance and recovery.

L-Tyrosine

L-tyrosine supports the production of neurotransmitters involved in focus and stress response.
A 2015 systematic review found it can help maintain working memory and focus in tough conditions - think cognitive overload or intense sessions.

Schisandra

Schisandra is an adaptogen traditionally used to support resilience during physical and mental stress.

A 2020 study noted its ability to preserve muscle strength in women during prolonged activity, making it a solid addition for longer, high-output training sessions.

Stimulant Ingredients in Pre Workouts

Stimulants are what most people notice first - but they’re only part of the picture.

These ingredients work by stimulating the central nervous system (CNS), increasing alertness and reducing perceived fatigue.

Caffeine

Caffeine is the most widely used and well-researched stimulant in pre workouts.
It works by blocking adenosine receptors, reducing feelings of fatigue and increasing alertness.

It’s also been shown to support endurance, strength and overall training performance. A 2022 meta-analysis backed caffeine’s positive impact on time to exhaustion and stamina, especially in endurance-focused activities.

One key advantage of pre workouts over coffee is consistency - you know exactly how much caffeine you’re getting each time.

Beyond Caffeine: Modern Stimulant Blends

While caffeine is still the foundation, many modern pre workouts now use a combination of ingredients to create a more balanced energy profile.

These may include:

These combinations are designed to provide:

What About Older Stimulants?

Some stimulant ingredients used in older pre workout formulas have since been restricted or removed.

While these often produced strong short-term effects, they didn’t always contribute meaningfully to long-term training performance.

Modern formulations have shifted toward ingredients that balance effectiveness with safety and consistency - focusing on improving training output, not just the “hit”.

Do You Need to Cycle Pre Workout?

If your pre workout contains stimulants, cycling can be useful.

Regular use of stimulants can lead to reduced sensitivity over time, meaning you may feel less of an effect.

Many people manage this by:

This helps maintain effectiveness while managing overall caffeine intake.

Using the Right Pre Workout for the Right Session

Not every workout needs the same level of stimulation.

Some sessions are better suited to balanced energy, smooth focus and consistent performance support - which is where Pre Workout 101 fits best as an everyday option.

Others - like heavy days, PB attempts or high-volume sessions - may call for something stronger, making Ultra – High Stim Pre Workout the better fit when intensity is the priority.

And for evening training, double sessions or anyone managing their caffeine intake, a stimulant-free option like Pre Workout Non-Stim can make more sense.

Using different pre workouts across your week is a simple way to train more effectively, manage energy levels and avoid over-reliance on stimulants.

Pre Workout and Tested Sports

If you compete in SIA or WADA-tested sport, ingredient transparency is only part of the equation.

Cross-contamination is a real risk in supplements, which is why independent batch testing matters. If this is important to you, look for products that can guarantee compliance, such as HASTA Certified options.

What's the Best Pre Workout For Me?

A good pre workout should:

Ultimately, the goal isn’t just to feel energised. It’s to train better, and keep doing that consistently over time.