Pre-workout supplements have gained massive popularity in the fitness world, praised by many for their supposed performance-enhancing benefits. However, defining the "effectiveness" of a pre-workout can be tricky. Often, we judge these supplements based on their ingredient list or how much caffeine they contain. If a product doesn't deliver a stimulant hit, it's often labeled ineffective, but is that fair?
What about ingredients like beta-alanine or pump-focused compounds like citrulline malate and glycerol? If the goal is to achieve better muscle pumps and these ingredients do that consistently, does that not make them effective? This brings us to a larger question: should effectiveness be limited to stimulants like caffeine, or should we broaden our criteria to include other aspects of workout enhancement, such as improved blood flow, endurance, or enjoyment?
The truth is, what people seek in their pre-workouts varies. For some, it’s about maximising energy and focus, while for others, it’s about experiencing a better pump or simply enjoying the ritual of taking a pre-workout before training. The focus of this article isn’t to demonise people for seeking these benefits, but to help them make informed choices about where to spend their money.
Yes, the evidence for caffeine as a performance booster is solid, but let's also dive into what other ingredients can deliver and why. At the same time, it’s essential to remember that some of the most effective "pre-workouts" are a good night's sleep, a balanced meal, and staying hydrated. With millions of pounds spent on marketing pre-workouts each year, it's crucial to recognise there are both good and bad actors in the industry. Ultimately, if something enhances your workout experience, is safe, and you enjoy it, then continue to use it—just as long as you’re spending wisely.
Problem #1: Marketing has made pre-workouts highly desirable
Pre-workout supplements are a significant revenue generator within the fitness industry, especially in the UK. Globally, the pre-workout market is projected to reach $23.8 billion by 2027, driven by consumer interest in fitness and sports nutrition. While specific data for the UK is scarce, Europe represents a substantial portion of this market, with pre-workout powders favoured for their customisability and perceived effectiveness.
Large companies, like Nutrabolt, the manufacturer of Cellucor, invest heavily in marketing, using proprietary blends and bold performance claims to entice customers. Their efforts often focus on online sales and platforms like Amazon, contributing to the explosive popularity of pre-workouts. However, these marketing campaigns sometimes overshadow the fact that most pre-workouts' benefits may be overhyped, as many studies suggest the effects beyond caffeine are minimal.
Ultimately, the problem isn't just that pre-workouts are highly marketed, but that these campaigns often lead people to believe they're more effective than they are. The core issue? Pre-workouts make a lot of money, but their effectiveness is not always as clear-cut as advertised.
Problem #2: …but little in the current science supports their efficacy
Pre-workout supplements often contain a variety of ingredients aimed at boosting exercise performance. While caffeine is the most well-researched and proven component, offering modest performance improvements in endurance, strength, and focus, the efficacy of other ingredients is more questionable. Caffeine's benefits are dose-dependent and well-documented, with 3-6 mg/kg of body weight being the sweet spot for most athletes.
Ingredients like beta-alanine and creatine also feature prominently in many formulas. Beta-alanine is shown to improve high-intensity performance at doses of 4-6g per day, while creatine remains one of the most thoroughly researched supplements for enhancing strength and muscle mass. But many pre-workouts include these ingredients in insufficient amounts, meaning their performance-enhancing effects may be negligible.
But what about the pump?
One of the major selling points of pre-workouts is the idea of improving blood flow (vasodilation) to the muscles during training, enhancing the "pump." Ingredients like citrulline malate and arginine are marketed as vasodilators, helping increase nitric oxide production, which in turn could improve workout performance. While achieving a bigger pump can be satisfying, studies show that vasodilation doesn’t directly improve hypertrophy (muscle growth). The main drivers of muscle growth seem to be mechanical tension and metabolic stress—neither of which are directly tied to vasodilation itself.
Glycerol and salt are also included in some pre-workouts to enhance hydration and "muscle fullness." These ingredients help retain water within the body and muscles, which may lead to a more pronounced pump during training. However, their role in directly influencing hypertrophy is minimal. While they can support performance by improving hydration and endurance, there’s no evidence to suggest they play a significant role in muscle growth directly.
Section citations
Bailey, S. J., et al. (2009). Influence of nitric oxide synthase inhibition on pulmonary O2 uptake kinetics during supra-maximal exercise in humans. The Journal of Physiology, 587(13), 3321-3331.
Cutrufello, P. T., Gadomski, S. J., Zavorsky, G. S. (2015). The effect of L-arginine supplementation on muscular strength and endurance in healthy subjects. Journal of Strength and Conditioning Research, 29(10), 2678-2689.
Murray, R., et al. (1991). Physiological responses to glycerol ingestion during exercise. Journal of Applied Physiology, 71(1), 144-149.
“Problem” #3: we know they don’t work as sold—yet we keep using them
Despite the murky evidence for many pre-workout ingredients, people continue to use and enjoy them. Part of the reason is the ritual and excitement surrounding the experience itself. Whether it’s the tingle of beta-alanine or the perceived burst of energy and increased focus from caffeine, pre-workouts potentially provide a psychological boost that helps people feel ready for intense training sessions.
In fact, there’s nothing inherently wrong about enjoying a pre-workout. If you like the taste, enjoy the routine, and feel good during your workout, then why not? The real issue is when people are misled into thinking they need expensive supplements for results. Remember, a good pre-workout can be as simple as a balanced meal, a glass of water, and enough sleep the night before .
A balanced view on pre-workouts
So, what should people take away from this? If you’re interested in pre-workouts, it’s crucial to understand what’s truly effective. Caffeine is undoubtedly king when it comes to immediate performance boosts, but other ingredients like beta-alanine and citrulline malate can also play a role in endurance and the pump, respectively. However, keep in mind that the pump alone doesn’t lead to muscle growth, and much of the marketing around these products is designed to make them seem indispensable.
In the end, if you enjoy your pre-workout, and it fits into your budget, that’s great! Just remember, the foundation of performance and muscle growth is still good nutrition, hydration, and rest. Pre-workouts can enhance the experience but are not a shortcut to gains.
Article citations
1. Market Data Forecast "Pre-Workout Supplements Market Size, Share & Trends Analysis Report."
2. Grgic, J., & Pickering, C. "The effects of caffeine ingestion on isokinetic muscular strength: A meta-analysis." Journal of Science and Medicine in Sport, 22(3), 353-360.
3. Hobson, R. M., et al. "Effects of β-alanine supplementation on exercise performance: A meta-analysis." Amino Acids, 43(1), 25-37.
4. Spillane, M., Schwarz, N., & Willoughby, D. S. "Pre-workout supplementation and acute performance enhancement." Journal of the International Society of Sports Nutrition, 11(1), 40.
5. Kreider, R. B., et al. "ISSN Position Stand: Safety and efficacy of creatine supplementation." Journal of the International Society of Sports Nutrition, 14(1), 18.
6. González, A. M., & Trexler, E. T. "Effects of Citrulline Supplementation on Exercise Performance." Journal of Strength and Conditioning Research, 34(5), 1480-1495.
And that’s it from me!
Much love and I’ll see yas in the next one
Jack x