If you've spent any amount of time looking into sports nutrition and workout supplements, chances are you've come across the term pre-workout. In this guide, we're diving into what a pre-workout is, the ingredients you'll find inside one, and the differences between the various types of pre-workout supplements. After all, the world of sports nutrition can be an intimidating place. So we're here with all the expert advice you need to decide whether pre-workout supplements are for you, and which ones are right for your unique health & fitness journey.
What Are Pre-Workout Supplements and What Do They Do?
First things first, what do people mean when talking about "pre-workouts"? In its broadest sense, anything consumed before a workout is a pre-workout. That may be a cup of coffee, a carbohydrate-rich meal, or a specific supplement. The latter is what most people in the fitness world mean when they talk about pre-workouts. Most often, it's a powdered formula with multiple ingredients designed to fuel your session. It's widely considered that around 30 to 60 minutes before training is the best time to take a pre-workout supplement.
What Ingredients Are in Pre-Workout Supplements?
There are loads of different ingredients that can be part of a pre-workout formula, and even more possible combinations and concentrations. Each pre-workout has its own unique effect, and every individual reacts differently to a given formula. However, there is some consistency between pre-workouts. Below are the most common ingredients and what they do.
Caffeine
You're probably already familiar with caffeine and its energy-boosting effects, so it's no surprise it's one of the most popular ingredients found in pre-workout supplements. Dosages of 75mg or more are known to increase alertness and improve concentration, making it a great way to get ready for an intense workout. Pre-workout formulas usually contain higher dosages of caffeine, ranging from 100mg to as much as 325mg per serving. If you're not used to caffeine-rich drinks, we recommend starting with a lower dose. Remember to stick to a maximum intake of 400mg of caffeine per day, taking your morning coffee, afternoon tea or other caffeinated drinks into account, as overuse can lead to side effects like restlessness or nausea.
Creatine
A daily intake of 3g of creatine increases physical performance in successive bursts of short-term, high-intensity exercise. Our bodies use creatine to synthesise the "energy molecules" involved in muscle contractions. Our bodies can make creatine, and it also occurs naturally in meat and fish. However, to really get the most out of your training, we recommend supplementing it. You can add creatine to your drinks and protein shakes, or get it from a pre-workout formula. The average pre-workout doesn't contain the full 3g mentioned above, but you can always add more for an extra boost. Check out our Creatine 101 blog article for the full lowdown on using creatine to improve your training.
B-vitamins
B-vitamins contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. We're specifically talking about vitamin B2, B3 and B12. They're typically found in animal-derived products and grains, but thanks to their supporting role, you'll also find them in many pre-workouts.
Magnesium
Like B-vitamins, this mineral plays a key role in reducing fatigue, as well as contributing to normal muscle function. To understand how magnesium gets the job done, it helps to talk about calcium. While calcium is important for bone health, it also binds to specific proteins in your muscles, causing them to contract. Of course, your muscles can't stay contracted forever, they need to relax for proper muscle function, and that's where magnesium comes in. Magnesium and calcium compete to bind to the same protein in your muscles, and when magnesium wins, your muscles relax. Not a bad idea to add magnesium to a pre-workout then. Grains, vegetables, nuts and dairy are also good sources of magnesium.
Do Pre-Workout Supplements Help Improve Training and Performance?
You're not going to lift an extra 20kg just by taking a scoop of pre-workout. Making progress in your training takes time, effort and good nutrition, and a pre-workout isn't a replacement for any of those things. That said, the effectiveness of the ingredients above is well established, so it's possible to notice smaller changes when working out. If you're feeling stuck and can't seem to push past a certain level, a pre-workout can give you the boost you need. And if you're just starting out on your health & fitness journey, a pre-workout can help you stay focused during your session. There's only one way to find out what a pre-workout will do for you: give it a try.
Is There a Difference in Pre-Workout Supplements for Men and Women?
All our pre-workout formulas are suitable for both men and women. We do recommend that pregnant or breastfeeding women follow their doctor's advice, especially regarding caffeine content. It's also worth noting that the effectiveness of ingredients like caffeine and creatine may depend on your body weight. This isn't a man vs. woman difference as such, since both can have lower or higher body weights, but it's worth bearing in mind.
What's Your Most Popular Pre-Workout Supplement and Why?
We have multiple pre-workout formulas to suit all kinds of health & fitness goals. Here's a quick breakdown of our best-selling products.
- BF10 Pre-Workout: our most explosive pre-workout formula yet. No less than 10 active ingredients power BF10, including 35mg of AstraGin®, 200mg of caffeine, 315mg of taurine and 100mcg of vitamin B12. Alongside this cutting-edge formulation, its 3 innovative flavours deliver a truly unique taste sensation designed to stimulate your senses. Experience the cool rush of Blue Ice, the zesty kick of Sour Yellow, or the spicy pre-workout fire of Red Spice. It all adds up to a fun, powerful and invigorating pre-workout supplement for anyone looking for sustained energy and focus.
- Body&Fit Crazy Pre-Workout: this classic formula contains 250mg of caffeine and 1320mg of creatine, with L-arginine and L-citrulline, two precursors to nitric oxide, plus the popular beta-alanine. This is your go-to, no-nonsense pre-workout for a great training session, whether it's in the gym, out on the field, or during an intense HIIT workout at home.
- Body&Fit Ripped Pre-Workout: this pre-workout is perfect for anyone who doesn't want creatine in their formula, whether because they prefer taking it separately or simply don't need it. Endurance athletes, for example, usually don't benefit from creatine, since it mainly improves performance in successive bursts of short-term, high-intensity exercise. Our Ripped Pre-Workout contains 233mg of caffeine (partly from green tea extract), a little less than our Crazy Pre-Workout, though still the equivalent of around three and a half espressos. Vitamin B2, B3 and B12 are added to support energy metabolism and reduce fatigue.
If you're happy with a certain formula but want to experiment with adding other ingredients to your pre-workout drinks and shakes, we offer the most popular ones as pure ingredients, like Citrulline Malate and L-arginine. Both are precursors of nitric oxide, and many lifters swear by them.
How Do I Take a Pre-Workout?
So you've figured out which pre-workout is right for you, now let's talk about how to take it. All supplements will have a suggested use on the packaging, but in general we advise the following: dissolve a scoop of powder in 250-500ml of water or juice (or try this delicious pre-workout smoothie), add any other ingredients you like, and take it 30-60 minutes before starting to exercise. It'll take some trial and error to figure out the best timing for you. How much you've eaten and whether you've had caffeine before your session will affect how your pre-workout hits. Experimenting is the only way to find out what works best for you.
The Body&Fit Pre-Workout Summary
There's no denying that achieving your goals comes down to hard work, dedication and good nutrition. You don't necessarily need pre-workouts for that, although the right one may help push you in the right direction. Remember, pre-workouts aren't just for weightlifters and bodybuilders, you can use them from the football field to the pool, track and beyond. Use this guide as an introduction and experiment with different formulas, dosages and timings. Soon, you'll discover what's right for you, and how pre-workout can give you that extra boost to take your training to the next level.
FAQ: Pre-Workout Supplements
Is there a difference in pre-workout supplements for men and women?
All our pre-workout formulas are safe for both men and women. We recommend pregnant or breastfeeding women take their doctor's advice, especially regarding caffeine content. The effectiveness of ingredients like caffeine and creatine may also depend on body weight, rather than being a man vs. woman difference as such.
Are pre-workouts safe to use?
Our pre-workouts are safe to use for healthy adults as long as you stick to the suggested use. All our products comply with strict European regulations to ensure safety. As with all supplements, we recommend people with medical conditions, those taking prescribed medication, and pregnant or breastfeeding individuals follow their doctor's advice.
Will I become dependent on a pre-workout?
When people talk about a "strong" pre-workout, they're usually referring to its caffeine content. If you've had a lot of coffee during exams or busy periods at work, you may have noticed it stops having the same effect over time. This is nothing to worry about, but we don't encourage exceeding 400mg of caffeine a day. Cutting back on caffeine for a while can help reset your body's sensitivity.
Does caffeine in pre-workout dehydrate you?
It's proven that caffeine stimulates your kidneys, but this doesn't mean it dehydrates you. The amount of water you excrete doesn't increase overall, it's just the timing that changes, meaning you'll go to the bathroom sooner but won't lose more water overall. Since a pre-workout is usually dissolved in 250-500ml of water, you're already helping stay hydrated at the same time.
Does creatine make you gain weight?
Creatine isn't responsible for an increase in fat mass. It can cause some water retention, but this is intramuscular, meaning only your muscles hold onto a little more water. This won't give you a puffy face, and it may even give your muscles a fuller look. We offer pre-workouts without creatine for anyone who prefers to skip it.
When should I take a pre-workout?
It's widely considered that 30-60 minutes before training is the best time to take a pre-workout supplement, giving the ingredients enough time to take effect. It may take some trial and error to find the timing that suits you best, since factors like your last meal and any caffeine you've already had can affect how it hits.
Got more questions about pre-workout? Follow us on Instagram or check out our Nutrition Advice, Recipes and Workouts blogs for more tips.
