All About Pre-Workouts
Written by: Ryah Nabielski, MS, RDN
As we approach the New Year and January training goals, consider using a pre-workout supplement to help you push through hard workouts and achieve better results.
However, don’t just choose any pre-workout supplement. Look for quality, purity, and evidence-based ingredients and dosages. Today’s article will walk you through what to look for and how to use a pre-workout to support your strength and fitness goals.
Keep reading as we discuss:
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What is a pre-workout supplement?
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Pre-workout ingredients to look for
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Pre-workout ingredients to avoid
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How to incorporate a pre-workout into your routine
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Pre-workout options from Twenty2 Nutrition
What Is a Pre-Workout?
A pre-workout is a supplement with multiple ingredients designed to support physical performance and training. It’s typically a powder you mix with water and drink before a workout session.
There isn’t a standard pre-workout formula, so you’ll find many options on the market. At their best, pre-workouts may:
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Promote stable energy through challenging or long workouts
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Produce short-term benefits to physical performance
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Support the nervous system and brain function
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Enhance adaptation to training and improve fitness over time
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Improve muscle mass and strength
Consumers beware that not all pre-workouts are created equal and offer these benefits. Many formulas don’t contain science-backed ingredients, may have ineffective dosages, or aren’t safety tested for possible contaminants.
Next, let’s walk through what ingredients to look for and which to avoid, so you can choose a high-quality and effective product to fit your needs.
Pre-Workout Ingredients to Look For
Since pre-workout formulas can vary, looking for science-backed ingredients from a trusted source is important. Many pre-workout ingredients have individual benefits, and the ingredients create a synergistic formula that may offer greater support.
Here are some evidence-based ingredients to look for in your pre-workout:
L-Citrulline
L-citrulline (or citrulline malate) is a non-essential amino acid that enhances the production of nitric oxide, which dilates blood vessels. During exercise, increased nitric oxide may mean more blood flow and oxygenation to support muscle contractions and mitochondrial energy production. The result is enhanced training sessions and benefits.
Studies suggest that l-citrulline supplementation supports:
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High-intensity exercise
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Resistance training
Betaine Anhydrous
Betaine is a natural compound found in beets, spinach, and quinoa. The body also produces betaine from choline, a B vitamin-like molecule involved in brain health and amino acid metabolism (specifically, the methylation cycle). Supplementing with betaine could increase muscle-building potential.
Research suggests that betaine supplementation improves upper and lower body muscle endurance after only 2 weeks of use. After 6 weeks, it can possibly improve body composition, arm size, bench press performance, and power.
Caffeine
Caffeine is a molecule naturally found in coffee, tea, and cacao, but may also be synthetically created and added to soda, energy drinks, and other caffeine products. It’s a central nervous system stimulant with psychoactive properties. It’s likely the most consumed “drug” worldwide.
Pre-workout supplements commonly contain caffeine. A review of 21 published studies on caffeine concluded that it improves exercise performance, including strength training and endurance.
One study compared caffeine alone to a multi-ingredient pre-workout supplement containing caffeine and found the multi-ingredient supplement offered better training results. This study highlights the synergistic effects of consuming multiple ingredients in a pre-workout.
Caffeine is the primary stimulant found in pre-workouts. Still, some people don’t tolerate caffeine, and certain formulas contain high amounts. If you experience headaches, energy crashes, or disrupted sleep when using caffeine, try a non-stimulating, caffeine-free pre-workout instead. Always read the labels and do what’s best for your body.
Citicoline (Cognizin)
Citicoline is a choline-containing molecule (brand name Cognizin) studied for its brain-boosting benefits. It’s known to be neuroprotective (brain protective) and supports neurotransmitter function, cell membrane health, and cellular communication.
In studies, citicoline supports memory, attention, and cellular function. As a pre-workout ingredient, citicoline may bring these brain-boosting benefits to training sessions.
ElevATP
ElevATP is a natural blend of ancient peat and apple extracts, which increase mitochondrial function and allow for the greater production of ATP (adenosine triphosphate). In other words, it enables your body and muscles to produce more energy during a workout. More energy during a workout means you can push harder and longer.
One study showed a 40% increase in blood ATP levels just one hour after supplementing with ElevATP!
Amino Acids
Amino acids are the building blocks of protein and are required to build and repair muscles after training. Individual amino acids also have additional benefits.
Specific amino acids you may find in pre-works include:
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L-citrulline – discussed above
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L-arginine – muscle synthesis and promotes nitric oxide production for increased circulation
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L-glutamine – muscle synthesis and recovery
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L-lysine – muscle and bone synthesis
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L-tyrosine – thyroid hormone (needed for metabolic rate) and dopamine production (positive mood)
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L-theanine – a calming amino acid that helps offset the effects of caffeine (L-theanine and caffeine are naturally found together in green tea)
Nitric Oxide Boosters
L-citrulline and l-arginine that we’ve discussed are both helpful pre-workout ingredients because they promote nitric oxide production, which increases circulation and blood flow. Besides these amino acids, phytonutrients found in plant foods also promote nitric oxide production.
S7 Pump Blend contains seven plant extracts to enhance blood flow and provide antioxidant support with exercise. These include:
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Green coffee bean extract
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Green tea extract
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Turmeric
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Tart cherry
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Blueberry
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Broccoli
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Kale
Huperzia Serrata
Huperzia serrata is a traditional Asian herb containing powerful nootropic (brain-boosting) compounds. Beyond the brain benefits, Huperzia serrata and its extracts may offer performance benefits as part of a pre-workout supplement.
One study examined active women using a multi-ingredient pre-workout supplement containing Huperzia serrata. Compared to placebo, the women taking the pre-workout experienced benefits in resting energy expenditure, blood pressure, strength, power, and focus.
Pre-Workout Ingredients to Avoid
While several helpful pre-workout ingredients are available, be aware of unsafe and banned ingredients, such as DMAA (1,3-dimethylamylamine) and ephedra. Additionally, avoid ingredients that aren’t backed by research or offer too high or ineffective dosages.
Pre-workout formulas can be an effective training aid, but more isn’t always better. Stick to the serving suggestions to avoid too much of any single ingredient, including stimulants.
Choose high-quality supplements with transparent labeling practices. If a website or label is unclear about what the product contains, consider it a red flag.
Pre-Workout Best Practices
If you’re new to pre-workouts, here are some tips to help you get started:
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Follow the dosing instructions on the label (and don’t go higher than the recommended dose). You can start with a half dose to see how your body responds and work up as tolerated.
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Take the pre-workout supplement 30-60 minutes before exercise. You can experiment with timing based on your body’s response, so that you feel maximum energy and power at the peak of your workout.
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Don’t forget to fuel training with food so your cells have calories to make energy. Eat a full meal a couple of hours before training or an easily digestible snack (or smoothie) 30-60 minutes beforehand. Then, drink a high-protein shake or eat a protein-rich meal afterward.
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Hydration is also essential. Be sure to drink enough water and add electrolytes, especially when sweating.
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Based on your personal needs, choose a stimulating pre-workout with caffeine or non-stimulating one. If you tolerate caffeine well, a pre-workout with caffeine is helpful for morning training sessions. Choose a non-stimulating option if you don’t tolerate caffeine or are exercising late in the day so as not to disrupt sleep. Sleep is essential for recovery!
Twenty2 Nutrition pre-workout formulas are science-backed, high-quality, and third-party tested to ensure purity. Choose from Twenty2 Nutrition Pre-Workout (with caffeine) or Twenty2 Nutrition Stimulant Free Pre-Workout (without caffeine). Both offer expert formulations without added sugar, artificial sweeteners, fillers, or dyes.
Twenty2 Nutrition Pre-Workout includes the following active ingredients:
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L-citrulline
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Betaine anhydrous
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Caffeine (from coffee bean extract)
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Cognizin citicoline
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ElevATP
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L-theanine
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S7 (coffee bean extract, green tea extract, turmeric, tart cherry, blueberry, broccoli, kale)
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Huperzia serrata
Twenty2 Nutrition Stimulant Free Pre-Workout contains these active ingredients:
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L-citrulline
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Betaine anhydrous
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L-glutamine
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L-arginine
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L-tyrosine
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Cognizin citicoline
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L-lysine
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Huperzia serrata
If you are ready to take your training to the next level in 2025, consider adding a pre-workout supplement from Twenty2 Nutrition to help you achieve your goals!
This article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider before changing your diet or beginning a new supplement, especially if you are pregnant or breastfeeding, take medication, or have a medical condition.
Ryah Nabielski, MS, RDN is a Registered Dietitian, functional nutritionist, writer, and recipe creator. Ryah helps clients use a natural, food-as-medicine approach to improve fertility, pregnancy, hormone balance, autoimmunity, and discover a healthy relationship with food and body. Learn more about Ryah and her private practice at econutrition.co.
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