The key ingredients of a good pre-workout: beyond caffeine

Do you think caffeine is the star ingredient in pre-workouts? Think again! Scientific studies show that an effective pre-workout relies on a complex synergy of carefully selected ingredients. In this article, discover the essential components that truly make a difference in your workout preparation, and learn how to recognize a quality pre-workout.

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What exactly is a pre-workout?

A pre-workout is a dietary supplement designed to optimize your athletic performance, taken about 30 minutes before training.

These supplements combine several active ingredients that work synergistically to enhance your energy, focus, and endurance. You might be wondering “why not just have a coffee?” Indeed, while caffeine is an important component of pre-workouts, it is only one piece of the puzzle.

We discussed in another article the role of caffeine in sports performance, and this time we will tackle certain ingredients that make a difference in a pre-workout, those we know but have strange names… yes indeed

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What do researchers say about the effectiveness of pre-workouts?

Scientific research clearly shows that multi-ingredient pre-workouts are more effective than caffeine alone. Two major studies have particularly caught our attention, with results that will probably surprise you.

Martinez’s team (2016) conducted a fascinating study on 13 amateur athletes. Their protocol? Compare performances with a pre-workout versus a placebo during strength and power exercises. The results are clear: significant improvement in anaerobic power with the pre-workout (+8% compared to the placebo).

More recently, Lutsch and his team (2020) took the analysis even further. They compared three situations: a multi-ingredient pre-workout, pure caffeine (6mg/kg body weight), and a placebo. The most interesting? The pre-workout, even with half the caffeine of the “pure caffeine” condition, produced the same improvements in energy expenditure and performance!

“These results suggest that other ingredients in the pre-workout supplement may have provided a synergistic effect”

the researchers emphasize.

This brings us to a crucial question: what are these famous ingredients that make all the difference?

What are the truly essential ingredients in a pre-workout?

Scientific research, notably Lutsch’s study (2020), demonstrates that an effective pre-workout must combine three categories of key ingredients: actives for physical performance, components for cognitive function, and elements promoting hydration and absorption. The synergy between these components is therefore very important for achieving optimal results.

Performance actives: the engine of your training

The duo L-Citrulline + Malic Acid represents a particularly effective combination. Studies show that an optimal dosage is around 4-6g of citrulline, combined with 1.5-2g of malic acid. This combination, known as citrulline malate, significantly improves muscle blood flow and cellular energy production. (For optimal results, look for these dosages in your pre-workout)

Beta-alanine is another key ingredient, with an effective dosage between 1.2 and 2.4g per intake. Research demonstrates its role in buffering muscle acidity, improving endurance during intense efforts.

Studies show a 2.85% improvement in performance during intense exercises between 60-240 seconds

Cognitive boosters: for a steel mind

L-Tyrosine and Rhodiola form an interesting synergistic combination. Recent studies show that L-Tyrosine improves focus during exercise, while Rhodiola, an adaptogenic plant, optimizes the stress response of training.

Hydration and absorption: the secret to optimal effectiveness

Glycerol monostearate plays a crucial role in cellular hydration. Research indicates that electrolyte supplementation (notably sodium and potassium) is essential to maintain performance during exercise.

Black pepper extract, even in small amounts, significantly improves the bioavailability of other ingredients according to several recent studies.

These dosages and combinations are based on the latest scientific research, notably the study by Martinez (2016) which demonstrated the importance of synergy between ingredients.

What are the frequently asked questions about pre-workout ingredients, beyond caffeine?

Non-stimulant ingredients raise many legitimate questions. As we have seen, the formulation of a pre-workout goes far beyond caffeine, and each component deserves special attention, so here are some questions you might have about pre-workout components.

Are the tingling sensations from beta-alanine normal?

Yes, and that’s a good sign! These tinglings, called paresthesia, are completely harmless and indicate that the beta-alanine is active. The study by Martinez (2016) showed that these sensations generally appear with doses above 800mg. And if you want to know more about this subject, we have written an article on what causes tingling in a pre-workout.

Why is citrulline preferred over arginine?

Citrulline has much better bioavailability than pure arginine. Studies show that it increases blood arginine levels more effectively than direct arginine supplementation. Moreover, citrulline combined with malic acid (citrulline malate) offers additional benefits:

• Better intestinal absorption
• Increased energy production
• Optimized recovery

Are electrolytes really necessary in a pre-workout?

Absolutely! The study by Lutsch (2020) demonstrated that the combination of electrolytes (sodium, potassium) with glycerol significantly improves performance. This trio works synergistically to:

• Optimize muscle hydration
• Maintain electrolyte balance during exertion
• Enhance muscle “pump”
• Prevent exercise-induced cramps

Optimal hydration can increase performance by up to 10-20% according to some studies

Are L-tyrosine and Rhodiola really effective?

These “nootropic” ingredients (improving cognitive functions) have been scientifically proven. L-tyrosine enhances concentration and motivation, particularly in situations of stress or fatigue. Rhodiola, on the other hand, helps to:

• Reduce mental fatigue
• Improve performance under stress
• Optimize recovery

(The combination of these two components creates a particularly interesting synergy for mental focus)

Is black pepper really useful in the formula?

Although present in small quantities (5-10mg), black pepper extract (piperine) plays a crucial role. Recent research shows that it can increase the absorption of certain nutrients by up to 2000%. It’s a true “amplifier” of your pre-workout.

How to choose the right pre-workout for your goals?

Choosing a quality pre-workout is based on three essential criteria: optimal dosages scientifically proven, ingredient transparency, and a formulation without proprietary blend. After over 42 formulations tested, we have developed a pre-workout that meets exactly these criteria.

Key points to check on the label

• Optimal dosages: look for a formula with 4750mg of L-Citrulline, like ours, combined with 1500mg of malic acid for perfect synergy
• Complete ingredients: check for the presence of beta-alanine (1250mg), glycerol (500mg), and Rhodiola (150mg)
• Stimulant/non-stimulant balance: our moderate caffeine dosage (100mg) allows for regular use without habituation

Usage tips for optimal results

(To maximize the benefits of each ingredient)

• Take your pre-workout 30 minutes before exercise
• Start with a half-dose to assess your tolerance
• Stay well hydrated during your session

Our advanced formula has been developed after extensive research and testing to offer you the most effective ingredients with a legendary taste, for only 0.4g of sugar!