A pre-workout is a supplement you take before training. Almost every serious athlete has tried one at some point. But what is actually in it? What is the difference between with and without caffeine? And how do you choose one that suits you? In this guide, you will get the complete picture, without empty promises.
What is a pre-workout?
A pre-workout is not a single ingredient, but a combination. Every brand creates its own formula. So one pre-workout is not the same as another. The label tells you what you are buying.
You can find pre-workouts in three forms:
- Powder: the classic. You mix a scoop with water. You decide the serving size yourself, so half a scoop is also an option.
- Ready-to-drink (RTD): a bottle you can open and drink straight away. Convenient on the go or if you are training straight after work.
- Shot or liquid: small and fast, often with one main ingredient such as glycerol.
What does it usually contain?
| Ingredient | What is it? | Good to know |
|---|---|---|
| Caffeine | The best-known stimulant, also found in coffee and tea | A serving often contains as much as two cups of coffee. Count your coffee too |
| Creatine | A substance your body produces itself and that is also found in meat and fish | Creatine increases physical performance in successive bursts of short, highly intensive exercise. This effect applies with 3 grams of creatine per day. So check how much each serving contains |
| Beta-alanine | An amino acid | May cause a tingling sensation in the skin shortly after taking it. This is known and goes away on its own |
| L-citrulline and arginine | Amino acids | Found in almost every pre-workout, with and without caffeine |
| L-tyrosine | An amino acid | Often added alongside caffeine |
| Glycerol | A substance that binds water | Available separately or as part of a formula. Drink enough water with it |
| Electrolytes | Minerals such as sodium, potassium and magnesium | Magnesium and potassium contribute to normal muscle function, if a product contains enough of them |
| Vitamins | Often vitamin C or B vitamins | Vitamin B6 and B12 contribute to normal energy-yielding metabolism, if a product contains enough of them |
Why don't you read big promises here?
Search for pre-workout products and claims come flying at you. In the EU, a seller may only use health claims that have been officially approved. For most pre-workout ingredients, no such approved claim exists. We stick to that. That is why here you will read what a product contains and how to use it, and we will not promise you miracles. You are the best judge of how a pre-workout works for you. So start small.
With or without caffeine?
This is the most important choice you make.
| With caffeine (stim) | Without caffeine (stim-free) | |
|---|---|---|
| When | Morning or afternoon | Any time, including in the evening |
| For whom | You tolerate caffeine well | You are sensitive to caffeine or already drink a lot of coffee |
| Caution | Add up all the caffeine you consume in a day | Can also be taken with your coffee, as it does not add any caffeine |
According to the European Food Safety Authority (EFSA), there are no safety concerns for healthy adults with up to 200 mg of caffeine at a time and up to 400 mg per day, from all sources combined. One cup of coffee contains approximately 80 to 100 mg. If you are pregnant, breastfeeding, or under 18, do not choose a caffeinated pre-workout.
Pre-workout or just coffee?
Coffee provides caffeine and little else. A caffeinated pre-workout combines caffeine with other ingredients, such as amino acids and creatine, in a fixed amount per scoop. So you know exactly what you are getting. With coffee, it varies from cup to cup. Do you only want caffeine? Then an espresso is fine. Do you want a complete formula in one drink? Then choose a pre-workout.
How do you use a pre-workout?
- Follow the label. Never take more than the recommended daily dose.
- Timing: most pre-workouts are taken 20 to 30 minutes before your workout.
- Start with half a serving. This way, you can see how you respond to it.
- Not late in the day if it contains caffeine. Leave at least 6 hours between your pre-workout and bedtime.
- Drink enough water before, during, and after your workout.
- Not needed for every workout. Save it for the workouts where you really want the extra support.
Your first two weeks with a pre-workout
- Workouts 1 and 2: half a serving, 20 to 30 minutes beforehand. Drink less coffee for the rest of that day.
- Workouts 3 and 4: Did that go well? Then take a full serving. Feeling restless? Stick to half a serving.
- After that: choose a regular time. If you sometimes train in the evening, keep a caffeine-free version next to your usual pre-workout.
How to read the label
- Are the amounts of each ingredient listed? With a "proprietary blend", you only see the total and do not know what you are getting.
- How much caffeine per serving? And what counts as one serving: one or two scoops?
- How many servings per tub? This lets you compare prices fairly.
- Allergens. Some formulas contain ingredients such as coconut.
- Authenticity. Buy from an official seller to make sure the product is authentic.
Evogen pre-workouts compared
Evogen Nutrition is the brand of Hany Rambod, the coach of 25 Olympia champions. These are the options, with the figures from the label:
| Product | Form | Caffeine | Per serving, among other ingredients | Suitable for |
|---|---|---|---|---|
| EVP-Xtreme N.O. | Powder | 200 mg per scoop | 3,000 mg L-citrulline, 1,600 mg beta-alanine, 1,250 mg creatine monohydrate | Training during the day |
| EVP-3D | Powder | None | 3,000 mg L-citrulline, 1,600 mg beta-alanine, 1,250 mg creatine monohydrate | Training in the evening or sensitive to caffeine |
| EVP Xtreme AQ RTD | 355 ml bottle | 200 mg per bottle | 6 grams L-citrulline, 3.2 grams beta-alanine, 10 grams glycerol | On the go, no shaker needed |
| EVP AQ | Liquid, 30 ml per serving | Not stated on the label | 20 grams glycerol, 2.5 grams betaine, 250 mg vitamin C | On its own or alongside your pre-workout |
| EVP AQ Shot | 59 ml shot | Not stated on the label | 10 grams glycerol, 2.5 grams betaine | Quick, no measuring required |
EVP-Xtreme N.O. and EVP-3D have the same foundation. The difference is the caffeine. That is why many athletes keep both at home: one for during the day, the other for the evening. You can find all flavors in the pre-workout collection.
Nutrition Monsters is Evogen's official European reseller: 100% authentic, fast delivery within the EU with no customs fees. Not sure which one suits you? Ask us for personalized advice.
Frequently asked questions
Do you need a pre-workout?
No. Sleep, nutrition, and a good training plan come first. A pre-workout is a supplement, not a replacement.
Why does my skin tingle after a pre-workout?
That is caused by beta-alanine. The sensation is common and usually disappears within an hour. Do you find it unpleasant? Take a smaller serving.
Can I take a pre-workout every day?
Follow the daily dose on the label and the caffeine limit of 400 mg per day from all sources. Many athletes use it only on training days.
Can I combine pre-workout with creatine?
Yes. First check how much creatine your pre-workout already contains, so you know how much you are taking in total.
Can I take a pre-workout on an empty stomach?
You can, but not everyone finds that comfortable. Does it feel heavy? Then eat something light an hour beforehand.
What age is it suitable for?
Pre-workouts containing caffeine are intended for adults. They are not recommended for children or for women who are pregnant or breastfeeding.
Use according to the label. If you take medication or have a medical condition, consult your doctor first. A food supplement is not a substitute for a varied diet.
