Quick Summary: What is Pre-Workout?
Pre-workout supplements can help support energy, focus, endurance, and performance during training.
Some pre-workouts use stimulants like caffeine, while others are stimulant-free.
Targeted ingredients in pre-workout supplements can help support strength, muscle pumps, and workout intensity.
Choosing the right pre-workout depends on your goals, caffeine tolerance, and training style.
Every time you hit the gym, you want to get the most out of your workout. After all ... if you want top-tier results, you need top-tier workouts.
Whether your goal is to build muscle, lose fat, or boost performance ... pushing yourself pays off!
That’s where pre-workout supplements come in. They can help support your effort and endurance in training.
But what exactly is pre-workout? More importantly, what does pre-workout do?
In this guide, you’ll learn everything you need to know about pre-workout. I’ll cover what they are, how they work, and how to choose the right one for you.
In This Article:
- What Is Pre-Workout?
- Types of Pre-Workout Supplements
- What Does Pre-Workout Do?
- How to Take Pre-Workout
- Key Ingredients in Pre-Workout
- Are Pre-Workout Supplements Safe?
- How to Choose the Right Pre-Workout
- 1st Phorm Pre-Workouts Explained
- Key Takeaways
What Is Pre-Workout?
Pre-workout supplements are intended to improve overall exercise performance. Most pre-workouts are taken 15–30 minutes before training, and can help support:
- Energy & Focus
- Strength & Power Output
- Circulation & Nutrient Delivery
- Muscular Endurance
- Workout Intensity
Pre-workout supplements are not magic. They could never replace proper nutrition, sleep, or recovery. Those are irreplaceable and crucial aspects of seeing results.
But when those fundamentals are in place, a high-quality pre-workout can be helpful. Many people report the abilty train harder, push longer, and get the most out of their workouts ... and I know this is true for me.
Types of Pre-Workout Supplements
Not all pre-workouts are the same. They’re all designed with different purposes in mind for different goals.
There are two main categories:
Stimulant-Based Pre-Workouts
These include ingredients like caffeine, theobromine, yohimbine, and more. These ingredients are designed to help support:
- Energy Levels
- Mental Alertness
- Workout Intensity
They can be great if you train early, feel low on energy, or want an extra push. If you prefer these types of pre-workouts, just make sure the amount of stimulant in them is right for your tolerance.
Just enough stimulation can be great, and something I love for my workouts. Overdoing it is when you could potentially feel jittery and wired.
Stimulant-Free Pre-Workouts
These pre-workouts do not rely on caffeine or stimulants. They’re typically designed to be more performance-based, rather than energy-driven.
Stimulant-free pre-workouts are designed to help support:
- Strength
- Power & Explosiveness
- Endurance
- Focus
- Muscle Pumps & Circulation
These are ideal if you train late, are sensitive to caffeine, or stack with other products.
What Does Pre-Workout Do?
Pre-workout supplements are designed to support multiple aspects of performance. They do a lot more than just give you energy.
Here’s how they can help support your training:
Support Energy & Focus
Stimulant-based pre-workouts help support alertness and motivation. When you exercise, this can provide the extra push you’re looking for (1)! Many pre-workouts also include nootropics. These help support mental focus, which can keep you locked in during your workout. Some people may also notice increased motivation from nootropics (2).
Endurance
Some pre-workouts are designed to help push through longer sets. Different ingredients can achieve this in different ways. However, getting more reps can help you make more progress in the long run.
Muscle Pumps & Circulation
Pump-focused ingredients can help support circulation and nutrient delivery to working muscles. This makes working muscles swell, and veins become more visible. More importantly, it can help support the mind-muscle connection and endurance.
Overall Performance
Increased performance can mean a lot of things. It can mean strength, power, or even endurance. It can also come from having more energy, focus, and intensity.
When you put them all together, your workouts can begin to feel stronger and more productive. Better workouts = better long-term results.
Pre-workout supplements aren’t just for men, either. I know many women who take pre-workout, too! At the end of the day, they are not a gender-specific category of supplements.
How Do You Take Pre-Workout?
Most pre-workouts are taken 15–30 minutes before training.
They’re typically mixed with water and consumed as a drink, though some come in capsule or liquid form.
Always:
- Follow label directions
- Start with the lowest effective serving
- Avoid stacking multiple stimulant products unless intended
More is not always better when it comes to pre-workout.
Key Ingredients Found in Pre-Workout Supplements
While formulas vary, high-quality pre-workouts are built around a few core ingredient categories.
Caffeine (in Stimulant-Based Pre-Workouts)
Can help support energy, alertness, and workout intensity by stimulating the central nervous system. This can help give you the push you need to get in a better workout!
Beta-Alanine
Beta-alanine can help support muscular endurance during high-intensity exercise (3). It does this by increasing muscle carnosine levels to buffer acid buildup.
This can help you push harder for longer during your sets. It’s also responsible for the tingling sensation some people feel.
Some people love that feeling, while others don’t care for it. If you don’t want that feeling, just make sure you get a pre-workout without beta-alanine.
Creatine Monohydrate
Creatine works by helping the body regenerate ATP at the beginning of each set. This increase in rapid energy production can help to support strength and power (4).
If you want better performance in your workouts, creatine monohydrate is a staple for many!
Pump and Circulation-Supporting Ingredients
Some of these ingredients include L-Citrulline, L-Norvaline, and Glycerol. These ingredients are designed to help support circulation and nutrient delivery.
They do this by assisting in nitric oxide production and pulling more water into muscles. If you want to get a great pump in the gym, these ingredients can be very helpful.
Are Pre-Workout Supplements Safe?
For healthy adults, pre-workout supplements are generally safe when used as directed.
You Should Always:
- Read all labels
- Monitor total caffeine intake
- Avoid exceeding recommended servings
Pre-workout supplements are not recommended for:
- Pregnant or breastfeeding women
- Individuals with medical conditions without a doctor's approval
- Anyone under 18
If you’re unsure, it's always recommended to talk to your healthcare provider.
How to Choose the Right Pre-Workout
The best pre-workout depends on your goals and tolerance.
Ask Yourself:
What do I want to get out of a pre-workout supplement?
Do I want strong energy or no stimulants?
Am I lifting heavy, training endurance, or both?
Do I train early or late in the day?
Once these questions are answered, choosing becomes much easier. Focus on pre-workouts that can support the benefits you’re looking for.
It’s not always a one-size-fits-all answer for everyone. With pre-workouts, it all comes down to which one is best for you and your goals!
1st Phorm Pre-Workouts
Here’s a simple comparison of the pre-workout supplements we offer at 1st Phorm. This can help you choose the best option for your training style and goals.
| Product | Stimulant Level | Can Help Support | Standout Ingredients | Ideal Use Case |
|---|---|---|---|---|
| Project-1 Pro | High | Energy, pump, strength, focus, endurance | Creatine Monohydrate, Beta-Alanine, L-Citrulline, Caffeine, Yohimbine HCl, Alpha GPC, ElevATP | Heavy lifting, high-intensity training, and athletics |
| Project-1 | Moderate | Energy, pump, strength, focus, endurance | Creatine Monohydrate, Beta-Alanine, L-Citrulline, Caffeine, Alpha GPC, ElevATP | Everyday training, strength + conditioning |
| Megawatt | Low to Moderate | Energy, focus, endurance | Natural Caffeine, Nootropics, Electrolytes | Cardio, early workouts, stimulant-sensitive users |
| Endura-Formance | None | Endurance, strength, power | Creatine Monohydrate, Beta-Alanine, Betaine, Peak O2, L-Tyrosine, S7 | Late-night workouts, endurance training, and stacking with stimulant-based pre-workouts |
| AlphaSurge Pump Shot & AlphaSurge DRV | None | Pump, focus, circulation | Glycerol, Agmatine, Alpha GPC, L-Norvaline | Late-night workouts, resistance training, stacking with stimulant-based pre-workouts |
Frequently Asked Questions About Pre-Workout Supplements
What does pre-workout actually do?
Pre-workout supplements are designed to help support energy, focus, and overall performance. They can include a wide variety of ingredients to support circulation, muscular endurance, and strength.
How long does pre-workout take to kick in?
Most pre-workout supplements begin working within 15 to 30 minutes. This allows ingredients like caffeine to be absorbed before you begin. Although, it can take up to an hour for caffeine levels to peak.
Is pre-workout safe to take every day?
Pre-workout supplements are generally safe for healthy adults when taken as directed. It’s important to follow the serving size listed on the label, and to monitor your total caffeine intake. Choose stimulant-free options if you train late in the day or are sensitive to stimulants.
Do I need pre-workout to get good results?
No, pre-workout is not required to see results from training. Proper nutrition, sleep, and consistent workouts matter most. Pre-workout supplements simply help support energy, focus, and performance. However, they can help you train harder and more effectively.
What’s the difference between stimulant and stimulant-free pre-workout?
Stimulant pre-workouts contain ingredients like caffeine to increase energy and alertness. Stimulant-free pre-workouts do not, and focus on other aspects of training support.
Key Takeaways
Pre-workout supplements can be a great tool when used correctly. They can help support workout intensity and effectiveness for many people.
Some people can really struggle with getting the motivation to work out in the first place. This is where pre-workout supplements can really shine.
I’ve been using pre-workout supplements for 13+ years. I love them, and they’re actually the main reason I became so interested in supplements.
I took one for the first time, and loved how I felt. So much so that I started researching every ingredient to learn how they worked to make me feel so good.
Regardless of how much people enjoy them, they don’t replace good nutrition or recovery. Nothing can replace that!
However, they can help support:
- Workout intensity & quality
- Consistency
- Specific aspects of training
The key is choosing the right type of pre-workout for your body and your goals. Everyone is different.
At 1st Phorm, we don’t cut corners with our supplements. We design the most effective and comprehensive formulas you’ll find in today’s market.
Check out all of our pre-workout supplements here! You can’t go wrong with any of them, and the flavors are phenomenal.
Plus, the reviews speak for themselves. Check them out and see what everyone else has been saying about them if you’re having trouble deciding.
If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central.
We'll be more than happy to help in any way we can!
References:
(1) Guest, Nicholas S., et al. “International Society of Sports Nutrition Position Stand: Caffeine and Exercise Performance.” Journal of the International Society of Sports Nutrition, vol. 18, no. 1, 2021, article 1.
(2) Tamura, Yuki, et al. “Alpha-Glycerylphosphorylcholine Increases Motivation in Healthy Volunteers: A Single-Blind, Randomized, Placebo-Controlled Human Study.” Nutrients, vol. 13, no. 6, 2021, article 2091.
(3) Hobson, Ruth M., et al. “Effects of β-Alanine Supplementation on Exercise Performance: A Meta-Analysis.” Amino Acids, vol. 43, no. 1, 2012, pp. 25–37.
(4) Wax, Benjamin, et al. “Creatine for Exercise and Sports Performance, with Recovery Considerations for Healthy Populations.” Nutrients, vol. 13, no. 6, 2021, article 1915.
