Pre-workout supplements and caffeine: what to know

What is in a pre-workout?

Most pre-workouts combine caffeine with other ingredients such as beta-alanine, citrulline, creatine or tyrosine. The amounts differ widely between brands, so the label is the first thing to read.

Caffeine

The ISSN position stand on caffeine concludes that moderate amounts taken about 60 minutes before exercise can improve endurance, strength and power for many people. Responses vary: some people feel jittery or cannot sleep. EFSA considers up to about 400 mg of caffeine spread over the day safe for most healthy adults, and up to 200 mg at one time. Remember to count coffee, tea and energy drinks.

Beta-alanine and the tingling

Beta-alanine raises muscle carnosine, which helps with efforts lasting about one to four minutes, according to the ISSN position stand. It often causes a harmless tingling of the skin called paraesthesia. Splitting the intake or using a smaller serving reduces it.

How to use pre-workout safely

• Start with half a serving to see how you react.
• Do not combine it with other caffeine sources close together.
• Avoid it within about six hours of bedtime.
• Take breaks if you feel you need more and more to feel an effect.

Who should avoid it

People who are pregnant or breastfeeding, under 18, sensitive to caffeine, or who have heart problems, high blood pressure or anxiety should avoid pre-workouts or speak to a doctor first.