5 Pre-Workout Ingredients That Actually Work (And 3 That Don’t)

1. Caffeine (150-300mg)

The most studied ergogenic aid in sports science. Caffeine increases endurance, strength, and power output while reducing perceived exertion. Effective in doses of 3-6mg/kg bodyweight.

2. Beta-Alanine (3.2-6.4g)

Increases muscle carnosine levels, buffering acid buildup during high-intensity exercise. Clinically proven to extend time to exhaustion in efforts lasting 1-4 minutes. The tingling (paresthesia) is harmless.

3. Citrulline Malate (6-8g)

Converts to arginine in the kidneys, boosting nitric oxide production. Improves blood flow, reduces muscle soreness by 40%, and increases training volume. More effective than arginine itself.

4. Creatine Monohydrate (3-5g)

The most researched supplement in existence. Replenishes ATP stores, improving strength, power output, and muscle gains. Works equally well when taken pre or post-workout.

5. Beetroot/Nitrates (400-600mg)

Directly boosts nitric oxide via the nitrate-nitrite pathway. Reduces oxygen cost of exercise and improves endurance performance by 1-3%. Most effective for aerobic athletes.

1. Proprietary Blends

Hidden dosing is a red flag. If a company won’t show exact doses, they are likely under-dosing the expensive, effective ingredients. Always choose products with fully disclosed formulas.

2. Arginine (standalone)

Poor oral bioavailability means most arginine is broken down before reaching muscles. Citrulline is vastly superior for raising blood arginine levels and boosting nitric oxide.

3. Excessive Stimulant Blends

Stacking multiple stimulants creates crash effects and tolerance buildup. More caffeine is not better — quality over quantity. Stick to clinically dosed single stimulant products.

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Prestige Pharma pre-workouts use only fully disclosed, clinically-dosed formulas. No proprietary blends, no fillers.

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