Pre-workout: what actually matters

Pre-workout is not magic, but its core ingredients have solid research. The problem is that many products stuff in lots of names at tiny doses. Focus on these:

Caffeine

The strongest real ingredient. It raises focus and energy and lowers perceived effort. An effective dose is 3–6 mg per kg of bodyweight, roughly 200–400 mg. Do not take it within 8–10 hours of bedtime.

Citrulline malate

Boosts nitric oxide, improving blood flow and "pump" and possibly reducing fatigue. Effective dose is 6–8 g. If a product has only 1–2 g, that is under-dosed.

Beta-alanine

Delays fatigue in efforts lasting one to four minutes. Dose is 3–5 g daily (it builds up over weeks, it is not acute). The tingling you feel is harmless.

Do you even need one?

If your sleep and diet are good and your gym energy is high — you do not. The cheapest alternative: plain coffee plus separate citrulline. Pre-workout helps most on hard sessions, very early mornings, or after a long work day.

Tip

Start with half a scoop the first time to test tolerance, and avoid products that hide doses inside a "proprietary blend".