Pre-workouts under scrutiny: uses, active ingredients and negative effects

When you want to maximize your training efforts, achieve the best possible musclepump up your muscles and delay fatigue, you'd be hard pressed to find a better supplement than a pre-workout. Well, as the popularity of pre-workout supplements continues to grow, we decided to create another article for you from of supplements under the microscopein which we're going to take a look at these supplements.

So if you are interested in the proper use, dosage, but also the best way to take a supplement .active ingredients that shouldn't be missing in any functional supplement, you've definitely come to the right place.

Who are pre-workouts suitable for?

Before we even get into a detailed dissection of the ingredients, we shouldwho can take pre-workouts and who should avoid them. It is important to remember that unlike such a protein in pre-workout supplements it is definitely not true that everyone can take them at any time and in basically "any" amount.

1. For athletes (suitable)

Athletes are, of course, the main target group for which pre-workouts were developed. They are especially appreciated by strength-training individuals training in the gym, as the pre-workouts affect theThey primarily affect blood circulation and strength, which is not extremely desirable when running, for example. A key factor influencing dosage in athletes is body weight, but also resistance to the active substances. If you are trying a pre-workout for the first time, be cautious and rather start at half the dose.

2. For busy people (suitable)

Some form of pre-workout can definitely be appreciated by busy individuals, for example, who find stimulants energising and alert even at late hours. You should definitely not use extremely strong stimulants if you need to work pre-workouts because it could interfere with the quality of your sleep and 90% of the substances present don't make any use at all.However, for example, caffeine tablets or green tea extract (which I personally consider "I also consider "pre-workouts" before training) can certainly be a good choice.

3. For pregnant and breastfeeding women (not suitable)

Although I can't speak from personal experience in this case, a pre-workoute would not recommend it for pregnant or breastfeeding women. Leaving aside all other stimulants, they still contain high levels of caffeine, which increases blood blood pressure and heart rate, neither of which are desirable in pregnancy. Some professional websites claim that intake of around 200mg per day of this stimulant is safe for pregnant womenhowever, I would still consult a physician about the use of these products.

4. For people with high blood pressure (both appropriate and inappropriate)

Coffee and high blood pressure is a topic that would certainly be enough for a separate article. Although caffeine has long been thought to raise blood pressure, recent evidence suggests that this may not be the case. In any case, what I wrote a paragraph above applies and I would recommend the followingthe use of a combination of several stimulants in pre-workouts should be discussed with your doctor.

What ingredients do pre-workouts most often contain?

The formation of this article has one major problem. Pre-workouts contain several active ingredients, so it is not just one single one. And that's a major difference from such creatine or citrullinethat we've written about before. Nevertheless, here we will try to introduce the most important substances used in pre-workouts.

1. Stimulants

Stimulants are substances that improve mental and physical function by acting on the central and peripheral nervous system. Typical effects of stimulants are increased alertness, reduced need for food and sleep, increased productivity and improved mobility.

Caffeine

Caffeine is probably the most widely used stimulant in the world, and among its desirable effects include delaying mental fatigue, improved concentration and sharper thinking. While a cup of coffee contains according to some sources. roughly 120mg of caffeine, most pre-workouts use 200mg, the highest dose allowed by EU legislation.

Taurine

You may be wondering what taurine does in this category. While it is an amino acid, it is very often used as a stimulant for its effects. And why is that? Probably because the target "destination" of taurine's action is the brain, where it affects the transmission of nerve impulses and signals. It can also protect the brain from the neurotoxic effects of certain salts of amino acids and from the accumulation of heavy metals in the body.

Synephrine

Synephrine is often touted by various manufacturers as a "legal ephedrine substitute". Although in reality it is far from ephedrine in terms of its effects, it is still a relatively effectiveeffective alkaloid that improves metabolic turnover, mobilises fat stores and positively influences thermogenesis.

2. Amino Acids

Amino acids are the basic building blocks of peptides and proteins, but their effects are quite diverse. While some serve primarily to protect muscle fibers from catabolism, others affect hormone production or ensure proper nitrogen balance. In any case, they tend to be a very common component of pre-workout supplements.

Beta alanine

Beta alanine is, as the name suggests, a beta amino acid that has a really wide range of uses before training. According to available scientific evidence, it has the ability to increase the production of growth hormone, improveto improve strength performance during training and also increases physical endurance, allowing you to train for longer.

Citrulline

Citrulline was discussed in one of the previous episodes of our series, so we'll just recap the basics here. Citrulline has been shown to to reduce muscle pain and improves nitric oxide production, increasing blood flow to the working muscle. At the same time, it also has a very positive effect on hormone synthesis - affecting the production of anabolic testosterone and growth hormone.

BCAAS

Branched-chain amino acids are also an ingredient that is used very often in pre-workout formulas. Their use lies both in their ability to protect muscle mass from catabolism and to function as a significant energy source due to their ability to recycle glucose. If you are interested in more about BCAAs, you can definitely read the full article in the Supplements Under Scrutiny series.

3. Vitamins and minerals

Vitamins and minerals are essential components of the diet as they provide vital metabolic processes, support enzyme function, influence the proper functioning of the immune system and much more. However, these micronutrients also have their justification in pre-workout supplements. So let's take a look at the most significant ingredients again:

Vitamin C

You probably know vitamin C for its ability to boost the immune system. But few people know that when taken before training, it promotes blood flow to muscles and inflammation.It also slows the breakdown of NO2 and NO3, which helps keep muscles pumping for as long as possible.

Niacin

Niacin (i.e. vitamin B3) is a water-soluble nutrient responsible for the release of energy from food, which is why it functions as a significant energizer in pre-workout supplements. At the same time, it is also useful in fat burners, where you will especially appreciate its effect on reducing the formation of VLDL and LDL lipoproteins.

Vitamins B6 and B12

Vitamins B6 and B12 are other important energizers used in pre-workouts. While pyridoxine plays an important role in carbohydrate and amino acid metabolism, cobalamin is involved in DNA and ATP synthesis, the most important source of energy for working muscle.

4. Natural extracts

Since pre-workouts have a really wide range of active substances, very often manufacturers use natural extracts. These are usually extracts from ingredients that have been known for centuries and have their importance in Eastern medicine, for example.

Green tea extract

Green tea extract is extremely rich in catechins, which protect cells from oxidative stress, has positive It has a positive effect on brain health, increases insulin sensitivity and also blood sugar tolerance by reducing the amount of A1C hemoglobin.

Black pepper extract

Piperine is again a very commonly used alkaloid that stimulates the function of digestive enzymes, has thermogenic properties and mitigates the effects of free radicals. It is often used in pre-workout supplements for its ability to increaseabsorption of other active substances (selenium, B vitamins, curcumin, beta-carotene, among others).

Beetroot extract

Beetroot extract (sometimes sold under the trade name Sabeet) is a source of natural nitrates. Nitrates have the ability to be converted into nitric oxide (NO) in the body and thus improve blood flow and vascularity.

5. Read more

In this section we have included substances that did not meet the definitions of any of the previous categories:

Agmatine

Agmatine is an important derivative of arginine. It is used in sports nutrition for its ability to block the production of lactic acid and, conversely, to increase the production of lactic acid.to increase the synthesis of nitric oxide, thereby improving blood flow and nutrient supply to working muscle.

Glycerol

Glycerol is a substance that causes hyperhydration of muscle cells, which increases blood flow, ensuring maximum vascularity and dilation of blood vessels.

How and when do we recommend using the pre-workout?

As we have already discussed in the introduction of this article, there are quite strict rules for how and when to use a pre-workout. From my own experience, I recommend always following the recommended dosage set out in the and only exceed it if you don't feel any effect. In such circumstances, it is necessary to increase the dose slowly, because if you double it immediately, you may very quickly experience some some of the unpleasant side effects that we'll talk about in the next part of the article.

It is equally important to adhere to the timing set by the manufacturer. The time it takes for the pre-workout to take effect can be influenced in part by how far apart from your workout you eat itst and how large a portion of food you eat, but it is still true that this time is different for every pre-workout. Some supplements take effect after 15 minutes, others after half an hour for example.

So always follow the manufacturer's recommended information first and any only make any adjustments once you know how your body reacts to the product.

The last important lesson is that pre-workouts containing stimulants should not be used late in the evening. This could adversely affect the quality of sleep due to the stimulant effect on the nervous system and thethe stimulation of the kidneys, which is also not desirable in the evening.

Do pre-workouts have any side effects?

As with any supplement, it depends mainly on the quantity. Specifically with pre-workout supplements, however, the side effects in the case ofwhen taken in excess are somewhat more pronounced than with protein, for example, becausewhereas with these you are at most at risk of intestinal problems, with a pre-workoutWith pre-workouts, you may experience insomnia, high blood pressure, tachycardia, lack of appetite, drowsiness and more. Let's break down the most significant ones in a little more detail:

1. Insomnia

Insomnia is caused by the stimulant content of pre-workouts, but it must be said that this is a highly individual matter. While some people find it difficult to fall asleep at night after drinking their morning coffee, others don't mind a coffee even a few minutes before bedtime. Either way, pre-workouts containing stimulants are not very suitable for late night workouts. For those, however, the Serious Pre is perfect, for example, which you can find here full review.

2. Increased cardiac activity

Increased cardiac activity is again a negative consequence of caffeine. Although this is only apparent with significant intake of this alkaloid, it is important to note thatthat quality pre-workouts contain the maximum single dose of caffeine allowed by the EU (i.e. 200mg).

Therefore, from my own experience, I recommend drinking only one to two cups of coffee on a training day in addition to the pre-workout. In extreme cases, caffeine can, depending on expert sources can cause heart attacks or kidney problems.

3. Drowsiness and lack of appetite

Drowsiness is an effect I have felt especially when taking American pre-workouts. The workout has always been very good, it's just that it makes you feel malaise, disgusted and maybe even a little sleepy. This is caused by a substance called DMAA, which has a high amount of negative effects and therefore is not recommended to take it in any case.

Are stimulant-free pre-workouts a good choice?

Stimulant-free pre-workouts have been booming lately. In my experience, especially if you are exercisingif you work out later in the evening, these supplements come in handy. A large dose of stimulants can make it worse if you fall asleep. and stimulate kidney function, which is also not desirable before bedtime.

At the same time, it is important to remember that stimulants have vasoconstrictive effects, so paradoxically they can restrict blood flow to the muscle. This means that mentally you may feel energized and the workout seems better, but in practice it loses its effectiveness.

Choosing the ideal pre-workout largely depends on your training focus. For intense bodybuilding workouts with short breaks, in my opinion, supplements without stimulants are idealIf you focus more on strength training with longer breaks, stimulants are definitely not a bad thing.

So what supplement do you recommend to choose?

It is almost impossible to recommend only one single pre-workout, because many pre-workoutsnot only the content of the active ingredients, but also their specific type. If you are looking for the strongest pre-workout on the European market, we can definitely recommend Agrezz - the winner of our independent pre-workout testing. On the other hand, not everyone is suited to such strong products. If you've never tried a pre-workout before, I recommend testing several products in single doses and sticking with the one that suits you best. For those who visit the gym only in the evening, we recommend trying Serious Pre, which is completely stimulant-free.

Well that's it for this extensive article, if you have any questions about takingabout taking pre-workout supplements, be sure to ask in the comments, we'll be happy to answer.

TIP: A selection of the best pre-workouts on the market 2025!

Previous parts:

• Citrulline under the microscope.
• Joint nutrition under the microscope: benefits, dosage and personal experience
• Glutamine under the microscope: proper dosage, effects and our experience
• BCAAs under the microscope: Benefits, proper dosage and side effects
• Whey Protein Under the Spotlight: Manufacturing processes, protein breakdown and benefits
• Creatine under the microscope: Synthesis, benefits, dosage and side effects
• Omega 3 under the microscope: Proper dosage and healthbenefits
• Magnesium under the microscope: Benefits, dosage and its best forms
• Vitamin D3: Benefits, proper dosage and best form
• EAAs under the microscope: proper dosage, effects and supplement reviews