Certified Pre Workout Facts: Is It Right For You?

Are you considering adding an extra boost to your fitness routine?
Pre workout might be the answer for you.

As a certified personal trainer, I’ll help you navigate through the pre workout facts and myths so you can decide if it’s right for you.

Here’s what’s coming up.

What Is Pre Workout?
Is Pre Workout Safe?
Does Pre Workout Actually Work?
Why Take Pre Workout
Do You Need Pre Workout?
10 Best Use Pre Workout Facts
Pre Workout Facts: Benefits & Risks
How To Choose A Pre Workout
10 FAQs About Pre Workout Facts
Bottom Line

What Is Pre Workout

Pre workout facts are that it is a dietary supplement that’s formulated to enhance performance during exercise. It comes in powder or pill form, with powder being the most popular among gym-goers. 

Pre workout facts are that it has multiple ingredients that manufacturers can modify to make formulas that give different results. Every brand has their unique blend of ingredients. 

Pre workouts have dozens of brands and flavors to choose from. This can make picking the “right one” for you quite the challenge. Later on I talk about how to choose the right pre workout for you.

There are formulas for especially crafted for beginners, some formulas with stimulants, non-stimulants, for muscle pump, and for muscle gain. Depending on the effect you desire, choose the formula that best fits that.  

Is Pre Workout Safe? 

Yes, pre workout facts are that is safe when taken according to the instructions and in moderation. 

Many people have taken pre workout products for years, but there are no current studies for longer than 8-12 weeks. The studies that do test pre workout are considered safe within that time frame. 

More insight is required on the effects of pre workout on different groups like female athletes or adults over 40.

Certain people are sensitive to pre workout because of ingredients found in it. They many develop physical signs like nausea or racing heart from the caffeine, or even acne from pre workout.

Check pre workout facts because not all of them are created equal. Some may contain additives, fillers, or ingredients that could be harm inducing.

It’s important to do your research on trusted brands because the FDA does not regulate pre workout. 

If you want a daily supplement to support overall health, pre workout is not that. There are better options like daily vitamins. Consult a healthcare professional or register dietitian for more information

Related Article: Can You Make Pre Workout At Home?

Does Pre Workout Actually Work? 

Yes, pre workout actually works as advertised by enhancing muscular endurance and performance. 

However, pre workout studies are a new frontier. More research is needed to gain a better understanding of the combination of ingredients in pre workout and how their effects on exercise. 

Users of pre workout often report feeling more energized and capable of pushing themselves harder during workouts.

There’s a lot of anecdotal evidence supporting its effectiveness, but scientific research on pre workout supplements is still evolving. 

There was a small study done with 13 males who to pre workout. 

They did performance tests that measured anaerobic power and average power compared with those who took placebos. A placebo is a “fake” that has no active properties, like a sugar pill.

The results of the study were that there was a significant improvement in anaerobic power and average power in those who took pre workout compared to placebo.

In another supplement study, 23 men who resistance train took pre workout and did 3 tests: 

  1. Isokinetic strength test
  2. Three repetition maximum (3-RM) strength test
  3. Wingate test. The Wingate is an anaerobic test to determine an athlete’s peak anaerobic power and capacity. 

The results were that pre workout significantly improved their upper and lower body strength and power output. 

Individual tolerance, dosage, and specific ingredient combinations will play a role in how effective pre workout supplements may be for you. 

As more studies are conducted and more is understood, we’ll gain a better picture of pre workout facts, including benefits and potential drawbacks.

Why Take Pre Workout

pre workout facts

The goal of pre workout is to give you more energy, focus, and endurance for exercise.

Here’s reasons why you could take pre workout.

  • Ever had a day when you don’t feel like being active or exercising? Pre workout is for those kind of days. It gives you a push to feel motivated if you’re tired.
  • If you struggle to concentrate or stay engaged during workouts, then pre workout could be the answer for you. It gives you mental clarity and lets you zero in on whatever physical activity you’re doing. 
  • Ever had a lifting session where you wish you had more power and fire to keep going? Pre workout is for those kind of days. It gives you an edge of strength to push harder.
  • If you have a long workout planned or are training for endurance, pre workout can help delay fatigue and increase your performance over extended periods.
  • Maybe you hate being super sore after a hardcore lifting session. Pre workout can help with muscle recovery after exercise. It can helps reduce soreness and repair muscle more efficiently. 
  • Sometimes you just want a workout with a pump where your muscles feel full and ready to explode. Pre workout can enhance blood circulation through vasodilation to get that feeling.

Do You Need Pre Workout?

No, you don’t need pre workout in order to have a good workout. Coffee and a nutritious meal before working out will work too! 

Pre workout may be more beneficial for athletes or body builders with intense training regiments. But for the average gym-goer, pre workout is not a deal breaker.

Needing pre workout is subjective and depends on your preferences.

Many people achieve great results without relying on pre workout. A balanced diet, good hydration, and proper rest can naturally fuel your workouts.

10 Best Use Pre Workout Facts

  • Talk to your healthcare professional before taking pre workout, especially if you have health conditions. Medications may also affect pre workout supplements, so be cautious. 
  • Take pre workout 15 to 30 minutes before your workout for it to activate. You can mix pre workout in advance.
  • Start with a low dose especially if you’re new to pre workout. There are 1 scoop and 2 scoop serving sizes. Personally, I use half a scoop because I don’t want too much caffeine. 
  • Pre-workout supplements can be dehydrating due to their ingredients. Drink plenty of water!
  • Have a carbohydrate rich snack 30 minutes before taking your pre workout for more sustained energy. 
  • For best results, use pre workout consistently because it helps your body adapt and respond better. 
  • Avoid taking pre-workout supplements too late in the day to prevent sleep disturbances.
  • Cycle off pre workout once in a while to prevent your body from building up a tolerance.
  • Pay attention to how your body reacts to the pre workout. If you experience  a rapid heartbeat, dizziness, or nausea, consider a different pre workout or dose. 
  • Combine pre workout use with a regular exercise routine and a balanced diet for a healthy lifestyle. 

Pre Workout Facts: Benefits & Risks

The pre workout facts are that is has a range of ingredients and blends specific to companies that market them.

Here’s some of the most common ingredients found. All the information here is accurate and obtained from National Institutes of Health.


Supposed Benefits:

  • Increase blood flow to muscles
  • Increase creatine production
  • Increase growth hormone for muscle growth

Research Says

There’s little to no effect on blood flow to muscles, creatine production, or increase in growth hormone.


  • None up to 9g/day for weeks
  • Risks possible with larger doses
  • Diarrhea
  • Nausea

Beetroot Extract 

Supposed Benefits:

  • Dilate blood vessels
  • Reduce oxygen use
  • Improve energy production

Research Says

Might improve performance and endurance. Seems to be
more effective in non athletes.


  • No known risks

Beta Alanine 

Supposed Benefits:

  • Reduce muscle fatigue
  • Reduce force production

Research Says

Inconsistent effect on performance, and little or no performance benefit in activities lasting more than 10 minutes.


  • Paresthesia (tingling)
  • Pruritus (itchy skin)


Supposed Benefits:

  • Provide energy during exercise
  • Increase in muscle gains

Research Says

Little evidence of better performance in endurance related aerobic events. There’s possibility of gains in muscle mass and strength.


  • None reported for 20g/day or less for 6 weeks


Supposed Benefits:

  • Reduces perceived pain
  • Reduces exhaustion

Research Says

May enhance performance in endurance type activities
when taken before activity.


  • Reasonably safe 400-500mg for adults
  • Insomnia
  • Restlessness
  • Nausea
  • Vomiting
  • Tachycardia (fast heart beat)
  • Arrhythmia (irregular heart beat)


Supposed Benefits:

  • Dilate blood vessels
  • Increase delivery of oxygen and nutrients

Research Says

Little support for use to enhance performance.


  • Gastrointestinal discomfort


Supposed Benefits:

  • Energy production
  • Strength increase

Research Says

May increase strength, power over time. Little value
for endurance sports.


  • Few concerns at typical dose
  • Weight gain due to water retention
  • Nausea
  • Diarrhea
  • Muscle cramps
  • Muscle stiffness
  • Heat intolerance


Supposed Benefits:

  • Energy production
  • Muscle recovery

Research Says

No effect on muscle performance or body composition.
May help with muscle strength recovery and reduce muscle soreness after exercise.


  • No known risks

How To Choose
A Pre Workout

The pre workout market reached over $19 billion in 2023 and is expected to keep growing!

With dozens of options available online and in stores, it can be a challenge to choose a pre workout. Use the following guide to choose the right one for you.

  • Ingredients. Examine the ingredients list with the pre workout facts carefully. Avoid any that you may be sensitive to or want to steer clear of like stimulants.
  • Workout Priority. Do you want increased energy, endurance, improved focus, or muscle pump? Different pre workouts cater to different needs.
  • Brand Reputation and Reviews. Research and read reviews about pre workouts. Reputable brands will prioritize quality and safety.
  • Health Conditions. If you have existing health conditions or are on medication, consult a healthcare professional.
  • Trial and Error. Look for samples or smaller quantities before committing to a full-size product. You can also prioritize a list of pre workouts you want to try.
  • Cost and Value. Focus on the cost-effectiveness and value of the pre workout and how it can benefit your workouts.

Related Article: How To Get Pre Workout Out Of Your System

10 FAQs About Pre Workout Facts

What Does Pre Workout Do To The Body?

Pre workout supplements prepare the body for exercise and physical activity. When combined together, ingredients in pre workout claim benefits of more energy, concentration, and focus during exercise. This can be like “leveling up” before activity!

Is Pre Workout Good For Health?

Pre workout facts are that it is not “good” for health, but not bad either. It’s a supplement and you can be healthy without it, but it does come with benefits for those who take it. However, pre workout does pose risks for some on medications or if you’re sensitive to ingredients found in it.

Is Pre Workout Basically Caffeine? 

No, pre workout is more than caffeine, but caffeine is the main ingredient! Pre workout companies have a proprietary blend of ingredients that make their pre workouts personal to their brand. Most have similar active ingredients, like caffeine and beta-alanine.

Should Beginner Take Pre Workout?  

Beginners can take pre workout, but be be cautious. You may not be used to that much caffeine in one go, or the other ingredients found in pre workout. You can also opt for pre workout alternatives like coffee or green tea.

Does Pre Workout Burn Fat? 

Pre workout facts are that it’s not a miracle fat burner, where if you take it then you lose weight. Pre workout does help improve exercise performance which aids in fat loss.

Do You Chug Or Sip Pre Workout? 

You should drink pre workout like any other liquid, by sipping it. You are not supposed to chug pre workout. You should consume pre workout in one sitting. Chugging pre workout or dry scooping it is a trend done by fitness influencers to save time, but it doesn’t have extra benefits.

How Long Does Pre Workout Last?  

The effects of pre workout typically last between 30 minutes to 2.5 hours, depending on how long and intense your workout is. Typically it has a freshness due date too, because pre workout can get old.

Should You Drink Pre Workout On An Empty Stomach? 

Ideally, you want to eat a meal 2 hours before a workout, or a high carb snack 30 to 60 minutes before working out. Pre workout facts are that you can take it on an empty stomach.

But you may encounter some digestive issues like needing to poop!
Still, some people prefer fasted workouts or don’t want to eat for early morning routines.

Is Pre Workout Good For Cardio?  

Yes, pre workout facts are that it’s good for cardio because it will provide a good boost of energy to sustain your body through the workout. Be mindful that pre workout increases heart rate as does cardio.

Is Pre Workout FDA Approved?   

Pre workout facts are that it is not FDA approved because the FDA does not regulate dietary supplements. Since this the case, many brands may not have the quality assurance or safety guidelines in their products. Only buy from trusted and reputable companies. .

Bottom Line

Pre workouts stand as a promising tool for enhancing your workouts.

Their potential benefits in improving energy levels, focus, and performance are undeniable.

Pre workout facts are that it can help hand, but it work best when paired with a balanced diet and consistent exercise.


Shalom is a content creator, musician, and a teacher at heart. As a certified personal trainer, his goal is to encourage others to lead healthier lives and to get buff in the process!

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