Your Complete Guide to 
Pre-Workout Supplements

New to pre-workout? 

Already using one but want to know more? We’ll break down exactly what you need to know to fuel your performance, backed by science. 👇

The world of pre-workout supplements can be confusing

From mysterious ingredients to the infamous "tingles," it's hard to know what's effective and what's just marketing hype. This guide is your definitive resource. We've compiled a comprehensive list of the most common questions and provided clear, no-BS answers. 

  • 1. General Questions

  • 2. Usage & Dosing Questions

  • 3. Ingredients Questions

  • 4. Food, Drink & Nutrition Questions

  • 5. Side Effects & Safety Questions

  • Sources

General Pre-Workout Questions

What exactly is a "pre-workout" supplement?
A pre-workout is a multi-ingredient dietary supplement, typically in powder form, designed to be consumed before an exercise session. It's formulated to enhance energy, focus, and endurance, but the specific combination of ingredients can vary widely.
What is the main purpose of taking a pre-workout?
The main purpose is to acutely improve athletic performance. By providing a boost of energy and focus, it can help users push past plateaus, perform more reps, and increase the intensity of their workouts.
Are pre-workouts just for bodybuilding and lifting weights?
No. While popular in bodybuilding, pre-workouts can benefit a wide range of activities, including cardio, HIIT, cycling, running, and team sports. The energy and endurance benefits are applicable to any activity that requires a physical and mental boost.
What is the difference between a pre-workout and an energy drink?
An energy drink primarily provides a quick energy spike from high doses of caffeine and sugar. A pre-workout is specifically formulated with performance-enhancing ingredients like amino acids, nitric oxide boosters, and other compounds to improve muscular performance and blood flow, in addition to providing energy.
What is a "clean-label" pre-workout?
A clean-label pre-workout is one that avoids artificial sweeteners, colors, and fillers. It prioritizes transparent ingredient lists, using natural flavorings and clinically-dosed, pure ingredients.
Can a pre-workout help me with weight loss?
Yes, indirectly. Many pre-workouts contain caffeine and other thermogenic ingredients that can slightly boost your metabolism. More importantly, by increasing energy and endurance, they can help you train harder and longer, leading to greater calorie expenditure.
Is there a difference between men's and women's pre-workouts?
Not typically. The core ingredients in pre-workouts (caffeine, beta-alanine, creatine, etc.) affect men and women in the same way. The main difference is often in the branding, marketing, and caffeine content, as women generally have a lower body weight and may require a lower dose.
What's the difference between a "stim" and "non-stim" pre-workout?
A "stim" (stimulant) pre-workout contains caffeine and other stimulants for an energy boost. A "non-stim" (non-stimulant) pre-workout is caffeine-free and focuses on ingredients that enhance blood flow, focus, and muscle pumps without the jittery side effects.
Are pre-workouts suitable for beginners?
Yes, but it's crucial to start with a half dose to assess your tolerance to stimulants. Beginners should also prioritize products with transparent labels and moderate caffeine content (under 200mg per serving).
What does "clinically dosed" mean?
A "clinically dosed" supplement contains ingredients in the same amounts that were shown to be effective in scientific human trials. This ensures you're getting a powerful and effective dose, not just a token amount for marketing.
Do pre-workouts expire?
Yes, all supplements have a best-by date. While they may not be harmful after this date, the ingredients can degrade, losing their potency and effectiveness. It's best to consume them before the expiration date for maximum results.
Why do some pre-workouts taste better than others?
Taste often depends on the type of sweeteners and flavorings used. Some products use artificial sweeteners like sucralose or acesulfame potassium, while others use natural sweeteners like stevia or monk fruit. These can significantly impact the flavor profile.
What is a "pump" pre-workout?
A "pump" pre-workout is formulated with ingredients that increase nitric oxide production, which leads to vasodilation (the widening of blood vessels). This increases blood flow to the muscles, giving the user a feeling of being "pumped."
How do pre-workouts affect my mood and focus?
Many pre-workouts include ingredients like caffeine, L-Tyrosine, or Huperzine A, which are known to improve cognitive function, focus, and reduce the perception of mental fatigue. This helps you get "in the zone" for a focused workout.
What is the difference between a pre-workout and a protein shake?
A pre-workout is designed for energy and performance before a workout, while a protein shake is primarily for muscle repair and recovery after a workout. They serve different purposes and are often used together in a well-rounded fitness regimen.
Are all pre-workout supplements safe?
Not all pre-workouts are created equal. Some may contain unregulated ingredients, and their safety can be questionable. It is crucial to choose products that are third-party tested and have transparent labels.
What's the best workout drink?
For most workouts under 60 minutes, plain water is the best workout drink. For longer or more intense sessions, a sports drink or an electrolyte blend can help replenish minerals and glucose lost through sweat.
What does a pre-workout drink do to your body?
Pre-workout drinks provide a synergistic effect of their ingredients. Caffeine stimulates the central nervous system, L-Citrulline promotes blood flow, and beta-alanine buffers acidity in the muscles, all working together to improve physical and mental performance.
Can pre-workout be used for activities other than lifting weights?
Absolutely. Pre-workout can be beneficial for activities like running, swimming, or cycling, as the ingredients can help improve cardiovascular endurance and reduce the feeling of fatigue.
What is the difference between a pre-workout and a fat burner?
A pre-workout is designed to enhance athletic performance, while a fat burner is specifically formulated with thermogenic compounds to increase metabolism and promote fat loss. Some pre-workouts have fat-burning ingredients, but it's not their primary purpose.
What is a pre-workout supplement?
A pre-workout is a multi-ingredient dietary supplement, typically in powder form, designed to be consumed before an exercise session. It is formulated to enhance energy, focus, strength, and endurance during a workout. The specific ingredients can vary widely between products, but common components include caffeine, amino acids, and creatine.
What do pre-workouts do? / What is pre-workout for?
Pre-workouts work by stimulating the central nervous system and supporting metabolic processes. Their primary function is to:

  • Increase Energy and Fight Fatigue: Ingredients like caffeine block adenosine, a neurotransmitter that makes you feel tired.
  • Improve Focus and Alertness: Caffeine is a well-studied ergogenic aid that can improve concentration and mental alertness.
  • Enhance Endurance and Power: Ingredients like creatine and beta-alanine help muscles produce energy more efficiently and can buffer against fatigue, allowing you to train harder for longer.
  • Increase Blood Flow: Some ingredients (like L-Citrulline) can help widen blood vessels, which improves nutrient and oxygen delivery to working muscles.
What are the benefits of pre-workout supplements?
The scientifically-backed benefits of pre-workouts are directly related to their functions and include:

  • Improved athletic performance during high-intensity exercise.
  • Enhanced muscle endurance and power output.
  • Reduced perception of fatigue, allowing for longer and more effective workouts.
  • Potential for increased lean body mass when combined with a consistent training program.
What is the best pre-workout?
The "best" pre-workout is subjective and depends on individual goals, tolerance, and desired effects. A high-quality pre-workout typically has a transparent label that lists all ingredients and their dosages, is free of proprietary blends, and has been third-party tested for purity and safety. Look for products with clinically effective doses of key ingredients like caffeine (150–300mg), L-Citrulline (6–8g), and creatine (3–5g).

Usage & Dosing Questions

When is the best time of day to take a pre-workout?
The best time is 20-30 minutes before your workout. However, if you work out in the evening, taking a stimulant-based pre-workout can disrupt sleep. In this case, a non-stimulant formula is a better choice.
Can I take pre-workout on an empty stomach?
Yes, you can, but it may increase the likelihood of digestive issues or nausea for some individuals. For best results, consider a light snack (like a banana) at least 30 minutes before taking your pre-workout.
What happens if I take more than the recommended dose?
Taking more than the recommended dose can lead to negative side effects such as severe jitters, anxiety, heart palpitations, and an upset stomach. It is not recommended and can be dangerous.
How long does it take for a pre-workout to kick in?
Most pre-workouts take 20-30 minutes to kick in, as this is the average time for the active ingredients to be absorbed into the bloodstream.
Why do I feel a crash after my workout?
A "crash" is often a result of a rapid drop in blood sugar and/or the effects of stimulants wearing off. To mitigate this, ensure you are well-hydrated, consume a small, fast-digesting carbohydrate source during your workout, and eat a balanced post-workout meal.
Should I cycle off pre-workout?
Yes, cycling off a stimulant-based pre-workout every 6-8 weeks for a period of 1-2 weeks is recommended. This helps prevent your body from building up a tolerance to caffeine, so you continue to get the desired effect at the recommended dose.
Can I mix pre-workout with other beverages besides water?
While you can, it's generally not recommended. Water is the most effective medium for proper absorption. Mixing with juice or milk can change the absorption rate and may cause the powder to clump.
Is it okay to take pre-workout on rest days?
Generally, no. Most pre-workouts are designed to be taken on training days to enhance performance. The only exception would be if a key ingredient (like creatine) has a clinical benefit from daily use.
What is a pre-workout tolerance?
Tolerance is when your body becomes less responsive to a substance over time. Taking a high-stimulant pre-workout daily can lead to caffeine tolerance, requiring a higher dose to achieve the same effect.
What is "clumpy" pre-workout and is it safe to use?
Clumping is common and occurs when a pre-workout powder absorbs moisture from the air. It is generally safe to use as long as there is no mold or discoloration. Storing it in a cool, dry place with the lid tightly sealed can prevent this.
How should I adjust my pre-workout dose if I'm new to it?
If you're new to pre-workout, it's best to start with a half-scoop to assess your tolerance to stimulants. You can gradually increase to a full scoop after a few uses if you don't experience any adverse side effects.
Can I take pre-workout on an intermittent fasting schedule?
Yes, most stimulant-based pre-workouts are zero-calorie and will not break a fast. However, it's important to be aware of potential digestive discomfort when taking supplements on an empty stomach.
How much water should I mix with my pre-workout?
The standard recommendation is to mix one scoop with 8 to 12 ounces of water. This can be adjusted based on your preference for taste and desired consistency.
How do I take a non-stimulant pre-workout?
Non-stimulant pre-workouts are taken the same way as their stimulant counterparts: 20-30 minutes before your workout. Since they don't contain caffeine, you can take them later in the day without affecting your sleep.
What happens if I forget to take my pre-workout?
If you forget, you can still have a great workout. Pre-workout is a supplement to enhance performance, not a necessity. You can rely on a good warm-up and proper nutrition to fuel your session.
How long does a scoop of pre-workout last?
The effects of a single scoop of pre-workout, primarily due to caffeine, can last for several hours. The peak effects usually occur within 30-60 minutes after consumption, and the effects can linger for up to 4-6 hours.
Can I use pre-workout every day?
It's not recommended to use stimulant-based pre-workouts every day, as this can lead to a tolerance to the caffeine. Non-stimulant options can be used daily, but it's still wise to take periodic breaks.
What is the best way to stack pre-workout with other supplements?
The best way to stack supplements is to ensure they don't have overlapping ingredients. For example, a pre-workout can be stacked with a protein powder for post-workout recovery, or with creatine for long-term strength gains.
Can I take pre-workout for long periods?
Long-term use of pre-workout is generally safe for healthy individuals, but continuous daily use of stimulant-based formulas may lead to caffeine dependence. Periodically cycling off the supplement can help prevent this.
Can I take a pre-workout with a meal?
Taking pre-workout with a meal can slow the absorption of its ingredients and potentially reduce the immediate energy boost. It is best to take it on its own with water, or after a light, easily digestible snack.
When to take pre-workout?
It is generally recommended to take a pre-workout supplement 20 to 30 minutes before your workout. This timing allows the ingredients, particularly caffeine, to be fully absorbed and take effect. However, the benefits of some ingredients like creatine are based on consistent use over time, not a single dose.
When to take creatine?
The timing of creatine supplementation is less critical than its consistency. Taking creatine daily, even on rest days, is the most important factor for saturating muscle stores. While some research suggests a slight benefit to taking it either before or after a workout, the most crucial thing is to take it regularly.
Pre-workout or creatine, which is better?
Pre-workout and creatine serve different purposes and are often combined. Pre-workout provides acute, short-term benefits like energy and focus for a single workout session. Creatine provides long-term benefits by increasing muscle power and strength over time. For optimal results, many athletes use both.
When should you take Beta-Alanine?
Beta-Alanine can be taken at any time of day, as its benefits are cumulative and depend on building up muscle carnosine stores. However, since it is a common pre-workout ingredient, it is often consumed as part of the pre-workout supplement. Splitting a daily dose into smaller, more frequent doses (e.g., 2-4g) can help minimize the tingling sensation.

Ingredients Questions

What is the purpose of caffeine in pre-workout?
Caffeine is a central nervous system stimulant that enhances alertness, increases focus, and reduces the perception of fatigue. It's a key ergogenic aid that can improve performance in both strength and endurance exercises.
Why do some pre-workouts contain Beta-Alanine?
Beta-Alanine is an amino acid that helps increase muscle carnosine levels, which in turn buffers against the lactic acid buildup that causes muscle fatigue. This can lead to increased muscular endurance, allowing for more reps or a longer duration of exercise.
What is the "tingle" from Beta-Alanine?
The tingling or itching sensation is called paresthesia. It's a harmless side effect caused by Beta-Alanine activating specific nerve receptors in the skin. The intensity of the tingle is not an indicator of the product's effectiveness.
Why is Creatine in a pre-workout?
Creatine is included for its scientifically proven ability to increase strength, power, and muscle mass. It works by helping muscles produce energy during high-intensity, short-duration activities.
What is L-Citrulline and what does it do?
L-Citrulline is an amino acid that converts to L-arginine and then to nitric oxide in the body. Nitric oxide helps relax blood vessels, leading to increased blood flow to the muscles. This can improve the "pump" sensation and enhance nutrient delivery.
What are BCAAs and do they work in a pre-workout?
BCAAs (Branched-Chain Amino Acids) are a group of three essential amino acids: leucine, isoleucine, and valine. While they can help with muscle protein synthesis and reduce muscle soreness, current scientific evidence suggests they are not the most effective supplement for boosting energy or performance during a workout.
What are electrolytes and why are they in some pre-workouts?
Electrolytes are minerals like sodium, potassium, and magnesium that are essential for hydration, nerve function, and muscle contractions. They are included in some pre-workouts to help replace minerals lost through sweat, supporting hydration and preventing cramps.
What is Taurine and why is it included?
Taurine is an amino acid that helps regulate muscle contractions and fluid balance. It is also believed to have antioxidant properties and can help reduce fatigue, complementing the effects of caffeine.
What is an adaptogen and are they in pre-workouts?
Adaptogens are herbs and mushrooms that are believed to help the body adapt to stress and fatigue. Some modern pre-workouts include adaptogens like Rhodiola Rosea or Ashwagandha to support mental resilience and focus.
Does a pre-workout contain ingredients for mental clarity?
Yes. Many formulas include nootropics—substances that may improve cognitive function. Common examples include L-Tyrosine, which helps produce neurotransmitters like dopamine and adrenaline, and Huperzine A, which is a potent cognitive enhancer.
What is L-Arginine and how does it compare to L-Citrulline?
L-Arginine is a precursor to nitric oxide, but it is poorly absorbed by the body. L-Citrulline is a more effective supplement for increasing blood levels of L-arginine, making it the preferred choice in most modern pre-workouts for promoting nitric oxide and blood flow.
Is Beta-Alanine a steroid?
No, Beta-Alanine is a naturally occurring non-essential amino acid. It is not a steroid and has no steroidal properties.
What is the difference between creatine powder and tablets?
There is no significant difference in the effectiveness of creatine powder versus tablets. Powder is typically cheaper and more easily mixed into a drink, while tablets offer convenience and a pre-measured dose.
What is Beta-Alanine used for?
Beta-Alanine is used to improve muscular endurance during high-intensity exercise by buffering muscle acidity. This can help athletes perform more repetitions or sustain high-intensity effort for longer.
What does a pump pre-workout do to your body?
A pump pre-workout, with ingredients like L-Citrulline or Arginine, causes vasodilation. This increases blood flow to the working muscles, delivering more oxygen and nutrients and creating the sensation of a "pump."
Why do some pre-workouts contain adaptogens like Ashwagandha?
Adaptogens like Ashwagandha are included to help the body manage physical and mental stress. In a pre-workout context, this can support stamina, reduce fatigue, and promote a sense of calm focus.
What is creatine monohydrate?
Creatine monohydrate is the most common and well-researched form of creatine. It is highly effective for increasing muscle mass and strength.
Are ingredients in pre-workouts clinically dosed?
Some pre-workouts contain clinically effective doses, but many do not. It is important to read the supplement facts panel and compare the amounts of ingredients to the doses shown to be effective in scientific research.
What is the purpose of L-Tyrosine in pre-workout?
L-Tyrosine is an amino acid that serves as a precursor to several important neurotransmitters, including dopamine, norepinephrine, and epinephrine. Supplementing with L-Tyrosine can help improve focus and cognitive function, especially during stressful workouts.
Is there a difference between the men's and women's versions of pre-workout ingredients?
No. The ingredients themselves have the same biological effect on both men and women. The only difference is the dosage, which may be adjusted to account for body weight or individual sensitivity.

Food, Drink & Nutrition Questions

What are the most common side effects of pre-workout?
The most common side effects are jitters, anxiety, and a feeling of being overstimulated, which are usually due to the caffeine content. Other side effects can include digestive discomfort, nausea, or the harmless tingling from beta-alanine.
Can pre-workout affect my sleep?
Yes, especially if taken too close to bedtime. Caffeine has a half-life of 5–6 hours, meaning it can take a long time for the stimulant to clear from your system. It's recommended to avoid stimulant-based pre-workouts within 6–8 hours of sleep.
Why does pre-workout make me feel anxious or jittery?
High doses of caffeine can trigger an overproduction of adrenaline, which can lead to feelings of anxiety, nervousness, and restlessness. For those sensitive to stimulants, it's best to choose a lower-dose formula or a non-stimulant option.
Is pre-workout safe for people with high blood pressure?
No, generally not. Individuals with high blood pressure should not take a stimulant-based pre-workout without strict medical supervision. The caffeine and other stimulants can temporarily increase heart rate and blood pressure, posing a health risk.
What are the long-term effects of taking pre-workout daily?
Long-term, consistent use of high-stimulant pre-workouts can lead to a decreased sensitivity to stimulants and potential sleep disruption. Cycling off the product can help your body's systems reset.
Can pre-workout cause an upset stomach?
Yes. Some ingredients, like artificial sweeteners, high doses of certain minerals, or a lack of proper hydration, can cause gastrointestinal discomfort. It’s also more likely to occur if taken on an empty stomach.
What is the safest pre-workout?
The safest pre-workout is one that has been third-party tested for purity and banned substances, has a transparent label with clinically effective doses, and contains no unnecessary fillers. For many, a non-stimulant, natural formula is the safest bet.
Is pre-workout safe to take while pregnant or breastfeeding?
No. It is strongly advised to avoid taking any pre-workout supplement while pregnant or breastfeeding. The high caffeine content and other stimulants can pose significant risks to the baby. Always consult your doctor before taking any supplement during this time.
Can pre-workout cause dehydration?
Yes. Caffeine is a diuretic, which can increase urine output and potentially lead to dehydration if you're not drinking enough water. It is crucial to hydrate before, during, and after your workout.
Can I become addicted to pre-workout?
While you won't become physically addicted in the way you would to a drug, your body can develop a psychological dependence on the caffeine and the feeling of energy it provides. Cycling off the product is an effective way to prevent this.
How to get rid of a headache from pre-workout?
Headaches from pre-workout are often related to dehydration or a caffeine crash. To prevent this, ensure you are well-hydrated throughout the day and consider using a lower-caffeine or non-stimulant formula.
What are the side effects of pre-workout on the skin?
The only known common side effect on the skin is the harmless tingling sensation caused by beta-alanine. It is a temporary side effect that subsides on its own.
Is it normal to feel a tingling sensation from pre-workout?
Yes, it is completely normal to feel a tingling sensation. It is a sign that the beta-alanine is active in your system and is a harmless side effect.
Is pre-workout bad for your heart?
For healthy individuals, moderate use of pre-workout is generally not bad for the heart. However, excessive doses of stimulants can raise heart rate and blood pressure, which can be dangerous for those with pre-existing heart conditions.
Can pre-workout cause anxiety?
Yes. The stimulant properties of caffeine can heighten feelings of anxiety in sensitive individuals or when taken in high doses. For those prone to anxiety, a non-stimulant formula may be a better option.
How to avoid a post-workout crash?
To avoid a crash, try to consume a well-balanced post-workout meal with carbohydrates and protein to refuel your body. Also, consider a pre-workout with a sustained-release caffeine source to avoid a sudden energy drop.
Does pre-workout affect sleep if I work out in the evening?
Yes. Taking a pre-workout with caffeine in the evening can significantly disrupt your sleep cycle, leading to difficulty falling asleep and reduced sleep quality. It is best to avoid stimulants in the evening.
Is pre-workout safe for teenagers?
Most medical professionals advise against pre-workout for teenagers. Their developing bodies are more sensitive to stimulants, and there is a lack of research on the long-term effects of these supplements on adolescents.
What are the signs that I should take a break from pre-workout?
Signs you should take a break include a diminished effect from your normal dose, a feeling of dependence on the supplement, or experiencing side effects like jitters or anxiety more frequently.
Is pre-workout safe for people with diabetes?
Individuals with diabetes should be cautious. Some pre-workouts may contain sugars or other ingredients that can affect blood sugar levels. It is essential to consult a doctor before using any supplement.
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Side Effects & Safety Questions

What are the best natural pre-workout options?
Whole foods are excellent natural pre-workouts. A banana, a cup of black coffee, or a small handful of nuts are all effective for a natural energy boost.
What should I eat before a morning workout?
For a morning workout, a light, easy-to-digest snack is best. Focus on simple carbohydrates that provide quick energy, like a banana, a slice of toast with jam, or a small bowl of oatmeal.
What should I drink before a workout for energy?
Water is always the best choice for hydration. If you need a caffeine boost, black coffee or green tea are excellent natural, low-calorie options.
Can I take pre-workout while intermittent fasting?
Many stimulant-based pre-workouts are zero-calorie and will not break a fast. However, you should still be aware of the potential for digestive discomfort when taking a supplement on an empty stomach.
What is a good source of carbs before a workout?
Good sources of carbohydrates include fruits (bananas, berries), oats, sweet potatoes, and whole-grain bread. These provide a sustained release of energy to fuel your workout.
Is it okay to take pre-workout with other supplements?
Yes, you can stack pre-workout with other supplements like protein powder or post-workout blends, but you should always check for overlapping ingredients to avoid taking excessive amounts of any one substance, especially caffeine.
What is the best thing to drink during a workout?
For most workouts under 60 minutes, water is sufficient. For longer or more intense sessions, a sports drink or an electrolyte blend can help replace the minerals and glucose lost through sweat.
What are electrolytes and why do I need them?
Electrolytes are essential minerals like sodium, potassium, and magnesium that help regulate fluid balance, nerve signals, and muscle contractions. You lose them through sweat, and replenishing them is key to preventing dehydration and cramping.
Is it better to eat a meal or take a supplement before a workout?
Ideally, a combination. A solid food meal 1–3 hours before your workout provides sustained energy, while a pre-workout supplement 20–30 minutes before can give you that final boost for a high-intensity session.
What is the difference between whey protein and a pre-workout?
Whey protein is a fast-digesting protein source for muscle repair and growth, primarily used after a workout. A pre-workout is a stimulant blend for energy and performance, used before a workout. They serve entirely different purposes.
What is a good pre-workout snack?
A good pre-workout snack should be rich in carbohydrates and easily digestible to provide quick energy without causing an upset stomach. It is ideal to consume it 1 to 3 hours before your workout.
What should I eat before strength training?
Before strength training, it is best to have a meal or snack with a balance of carbohydrates and protein. Carbohydrates provide the energy, while protein helps to prevent muscle protein breakdown.
What to eat before a half marathon?
Before a half marathon, focus on carbohydrate loading in the 24–48 hours leading up to the race. A few hours before, eat a light, high-carb, low-fiber meal to top off your glycogen stores.
What is the best pre-workout meal?
The best pre-workout meal contains complex carbohydrates for sustained energy and a lean protein source. A good example is oatmeal with berries and a scoop of protein powder.
What is a good source of carbs for a morning workout?
For a morning workout, bananas are an excellent choice due to their easily digestible carbs and potassium. Toast or oatmeal are also great options for a sustained energy release.
Can I use coffee as a pre-workout?
Yes. Coffee is a natural source of caffeine and can be an effective pre-workout. A cup of black coffee provides a stimulant effect similar to many pre-workout supplements.
What should I drink for energy before running?
For a run under 60 minutes, water is sufficient. For longer distances, a sports drink can provide carbohydrates and electrolytes to maintain energy levels and hydration.
What is a good pre-workout for women?
The best pre-workout for women is often one with a moderate caffeine dose (150–200 mg) and clean, transparent ingredients to avoid unwanted side effects.
What to eat or drink before a workout for energy?
Focus on carbohydrates for energy and a small amount of lean protein for muscle support. Examples include a piece of fruit, an energy bar, or a small bowl of oatmeal.
What is the best workout drink?
For most workouts under 60 minutes, plain water is the best workout drink. For longer or more intense sessions, a sports drink or an electrolyte blend can help replenish minerals and glucose lost through sweat.

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  • University Hospitals. (2023). "Pre-Workout Supplements: Are They Worth Taking?"
  • Vanderlelie, S. (2021). "The Benefits of Non-Stimulant Pre-Workout Supplements." The European Journal of Sport Science.
  • Waldron, M., et al. (2018). "The effects of taurine supplementation on muscular endurance in well-trained individuals." Journal of Strength and Conditioning Research.
  • Journal of the International Society of Sports Nutrition. "International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine."
  • PubMed. "Nutrient Timing Revisited: Is There a Post-Exercise Anabolic Window?"
  • Mayo Clinic. "Eating and exercise: 5 tips to maximize your workouts."
  • National Academy of Sports Medicine (NASM) Blog. "Pre-Workout: What Does it Do & Do You Need It?"
  • International Journal of Medical Sciences. "The effects of pre-workout supplements on performance and body composition."
  • Healthline. "What Are the Benefits and Side Effects of Pre-Workout?"
  • American College of Sports Medicine (ACSM). Position stands.
  • Journal of Neuroscience. "The Beta-Alanine 'Tingle': A Harmless Side Effect Explained."
  • Examine.com. "The Science of Pre-Workout Ingredients."

WHY IS MOVE PRE-WORKOUT DIFFERENT?

Unlike brands that try to do it all, MOVE is dedicated to one thing: pre-workout. That means we focus all our energy, resources, and expertise on creating the best formula possible — and we do it better than anyone else.

SCIENCE EXPERTISE

MOVE isn’t built on hype. It’s formulated by a nutrition expert and backed by performance science. Every scoop is designed to deliver real, measurable results — so your progress comes from more than just caffeine jitters.

FULLY TRANSPARENT

No shady proprietary blends. No unnecessary fillers. With MOVE, what you see is what you get — clinically effective ingredients at the right dosages, listed clearly on every label.

HIGH PERFORMANCE

MOVE is built to fuel your best. Whether you’re chasing PRs in the gym, staying locked-in at work, or balancing the demands of daily life, MOVE delivers clean, sustained energy, sharper focus, and performance that lasts.
 

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PICK YOUR FUEL

Choose the pre-workout that matches your training style.

  • Bestsellers

  • Strength

  • Endurance

MOVE PRE-WORKOUT PRODUCT INFORMATION

SCIENCE-BACKED PRE-WORKOUT FOR SUSTAINED ENERGY, FOCUS, AND PERFORMANCE - WITHOUT THE CRASH.
Original+ Complete Welcome Bundle

Expert Formulation: 

Developed using evidence-based research, made in a state-of-the-art UK facility.

Naturally Sweetened: 

Flavoured with stevia, never artificial sweeteners or flavours.

Quality & Safety:

Informed Sport accredited and rigorously batch-tested with ISO 17025 methods for banned substances. Train with confidence.

Vegan Friendly: 

100% vegetarian and vegan-friendly.

Sustainability: 

Both our tubs and packaging are fully recyclable.

Shelf Life:

24 months from manufacture.

The Science Behind Move

IT’S A MOVEMENT

Unlike a cup of coffee, MOVE Pre-Workout is carefully engineered to boost your energy, sharpen your focus, and elevate your performance helping you take every session to the next level. It’s way better than a shot of espresso.
 

Take one scoop, 20–30 minutes before training, and feel the difference MOVE isn’t just a supplement. It’s a passion project.
It’s built for the relentless, the goal-driven, the ones that don’t quit.


We’re here to challenge the status quo of pre-workout and set a new standard in performance nutrition. As we grow, we’ll keep investing in communities and athletes who embody the spirit of MOVE — pushing past limits, on and off the field.
 

MOVE was launched in April 2023. Since day one, it’s been more than a product. It’s a movement.

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Important Disclaimer

The information provided here is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified health professional with any questions you may have regarding a medical condition or before starting any new supplement program. All information provided here is for educational purposes only. Always consult a healthcare professional before starting any new supplement regimen.