Pre-workout for more energy and focus

In the pre-workout category, you'll find powders, capsules, shots, and ready-to-drink options used before training to support alertness, concentration, and readiness for the workout. Besides classic formulas, you'll also find practical alternatives such as... Energy drinks available.

The mechanisms of action of pre-workout

Depending on the formulation, a pre-workout product contains selected ingredients that have specific properties and can therefore be relevant for preparing for intense workouts...

Caffeine: Adenosine receptor blockade

Caffeine occupies adenosine receptors and can therefore increase alertness and make the perceived exertion during intense workouts seem less. In practice, many athletes use this for clearer focus and a more consistent training intensity.

Citrulline, arginine: NO synthesis && blood circulation

Citrulline is converted to arginine and serves as a precursor to nitric oxide (NO). NO can dilate blood vessels, thereby facilitating the transport of nutrients and oxygen to working muscles – often described as the "pump" effect and as support for high repetition ranges.

Beta-alanine → Carnosine: Intramuscular buffer

Beta-alanine, via carnosine, increases the buffering capacity against protons (H+) in the muscles. This allows fatigue signals to be perceived more slowly at high intensities – helpful for sets close to the limit or dense interval training.

Creatine: Phosphate energy system

Creatine is involved in rapid ATP metabolism during short-term, high-intensity exercise. This is particularly relevant for explosive repetitions, sprints, and heavy lifts, where short recovery windows between efforts are crucial.

Tyrosine, caffeine + L-theanine: neurotransmitters && stress response

Tyrosine is a precursor to catecholamines (dopamine, norepinephrine) and is associated with cognitive strain under high stress. Caffeine is also frequently combined with L-theanine for a more "calm" state of alertness.

Sodium, potassium, magnesium: electrolytes & Hydration

Electrolytes are involved in nerve impulse conduction and muscle contraction. Formulas containing electrolytes are designed for consistent drinkability and reliable replenishment, making them particularly suitable for longer sessions. Ready-to-drink options are also available at [website/store name]. Energy drinks and at Hydration.

Taurine: Cell volume &Calcium handling

Taurine is associated with osmoregulation, membrane stability and calcium signaling and is found in high concentrations in many tissues – often chosen when a “well-rounded” pre-workout profile without harsh stimulation is desired.

B vitamins: Energy metabolism support

B vitamins play a role in energy metabolism. Depending on the formula, they are used as a supplement to cover metabolic processes related to training.

intake && Timing

Typically, you should take your caffeine fix 20–60 minutes before training. Shots are convenient for last-minute doses, while powders allow for flexible dosage. Caffeine-free options are suitable for later sessions. For longer, strenuous workouts, maintaining good electrolyte levels during training is essential.

Frequent destinations – matching profiles

• Increased alertness &Focus: Caffeine; optionally in combination with L-theanine; tyrosine for cognitive function.
• More repetitions/“pump”: Citrulline/Arginine (NO pathway); adequate fluid intake
• High-intensity intervals: Beta-alanine (carnosine buffer); creatine for short bursts of explosive power.
• Practicality on the go: Shots and Energy drinks

FAQ – Frequently Asked Questions about Pre-Workouts

Can I use pre-workout daily?

It depends on your goals, your training volume, and the ingredients. Products high in caffeine are better suited for select workouts, while caffeine-free formulas or base ingredients like beta-alanine can be used regularly. Always pay attention to your own body and the recommendations on the label.

Does a pre-workout only make sense for strength training or also for cardio?

Many formulas are suitable for strength, interval, and endurance training. For long cardio sessions, a combination of mild stimulation and electrolytes can be beneficial. For relaxed, easy workouts, pre-workout supplements are usually unnecessary.

How long does a pre-workout last?

This varies depending on the ingredients, caffeine content, and individual sensitivity. Many experience an effect lasting 1–3 hours, depending on whether or not stimulants are included.

How much caffeine is beneficial in pre-workout products?

This depends heavily on your individual tolerance. Many products contain between 100 and 300 mg per serving. If you are sensitive to caffeine or train late at night, a lower amount or a caffeine-free option might be more suitable.

Always be mindful of your total caffeine intake. Too much caffeine can cause restlessness or a racing heart.

Should I take pre-workout on an empty stomach?

Many people take it before workouts on an empty stomach, but this varies from person to person. Some tolerate caffeine or high doses of citrulline better with a small meal. Observe how your body reacts and adjust the timing accordingly.

Can I combine pre-workout with creatine?

Yes, this combination is common. Some products already contain creatine, others do not. Creatine is a basic ingredient that can be used independently of the pre-workout, therefore it can be combined flexibly.

Why does my skin tingle after using beta-alanine?

The so-called "paresthesia" is a well-known, harmless tingling sensation in the skin that can occur after taking beta-alanine. It is not dangerous and usually subsides after a short time.

Conclusion

Pre-workout products are a practical tool for addressing training readiness, alertness, and focus before a workout. Whether with or without stimulants like caffeine, in powder, capsule, or drink form – choose the option that suits your daily routine, your training goal, and your individual tolerance.

This way you are ideally prepared to step on the gas at the right moment and improve your performance.