Pre-Workout Ingredients That Actually Work

Walk down the supplement aisle and you’ll see pre-workout products with names like “Extreme Venom,” “Total Annihilation,” and “Death Punch.” The labels scream about proprietary blends, “clinically studied ingredients,” and “maximum potency.”

Most of it is noise.

The pre-workout category is one of the most overhyped, underregulated segments of the supplement industry. But buried under the marketing BS are a handful of ingredients that actually do something. And knowing the difference between what works and what’s window dressing can save you money and help you perform better.

Let’s break it down into three tiers: proven, promising, and mostly hype.

Tier 1: Proven Ingredients

These have substantial research backing. If they’re in your pre-workout at appropriate doses, they’re doing something real.

Caffeine

The most researched performance enhancer in existence. Caffeine works by blocking adenosine receptors in your brain, reducing perceived effort and fatigue. It’s simple, effective, and predictable.

What it does: Improves focus, reduces perceived exertion, increases power output, enhances endurance. Works for both aerobic and anaerobic activities.

Effective dose: 3-6mg per kg of body weight. For a 180-pound man, that’s roughly 245-490mg. Most pre-workouts contain 150-400mg per serving.

Reality check: If you’re already drinking coffee all day, you won’t feel pre-workout caffeine as strongly. Tolerance is real. Consider cycling off caffeine periodically or saving it for days when you really need it.

Citrulline (or Citrulline Malate)

Citrulline converts to arginine in your kidneys, which then produces nitric oxide—a molecule that dilates blood vessels and improves blood flow. More blood flow means better nutrient delivery and waste removal in working muscles.

What it does: Improves pumps, reduces fatigue, may enhance endurance. Some evidence suggests better performance in higher-rep ranges.

Effective dose: 6-8 grams of citrulline malate (which is roughly 2:1 citrulline to malic acid) or 3-5 grams of pure L-citrulline.

Reality check: Many pre-workouts underdose citrulline because it’s bulky and expensive. Check the label. If you see “citrulline blend” without specifying the amount, assume it’s not enough.

Beta-Alanine

Beta-alanine combines with histidine to form carnosine, which acts as a buffer against lactic acid accumulation in muscles. The practical effect: you can maintain high-intensity effort longer before fatigue sets in.

What it does: Improves performance in activities lasting 1-4 minutes. Think wrestling rounds, high-rep sets, repeated sprints.

Effective dose: 3.2-6.4 grams daily. Here’s the catch—beta-alanine needs to be taken consistently, not just pre-workout, to build up muscle carnosine levels.

Side effect: Paresthesia—the tingling sensation on your skin. It’s harmless but annoying. Splitting doses throughout the day or using sustained-release formulations reduces it.

Reality check: If your training is primarily low-rep strength work (1-5 reps) or very long endurance (30+ minutes), beta-alanine won’t do much for you. It shines in the middle ground.

Creatine Monohydrate

Yes, creatine can be taken pre-workout, post-workout, or anytime. The timing doesn’t matter. But some pre-workouts include it, so worth mentioning.

What it does: Covered in detail in our creatine guide, but in short—improves strength, power, and work capacity.

Effective dose: 3-5 grams daily.

Reality check: Creatine is more of an every-day supplement than a pre-workout specific ingredient. But if your pre-workout has it, that’s one less thing to take separately.

Tier 2: Promising Ingredients

These have some research support, but the evidence isn’t as robust as Tier 1. They might work. They might not. Worth considering but don’t make them your primary decision factors.

Alpha-GPC

A choline compound that crosses the blood-brain barrier and supports acetylcholine production. Acetylcholine is a neurotransmitter involved in muscle contraction and cognitive function.

What it might do: Improve power output and reaction time. Some evidence for cognitive benefits, especially under stress.

Dose: 300-600mg pre-workout.

Reality check: The research is limited and mixed. It probably helps. It definitely costs more than caffeine.

Betaine (Trimethylglycine)

Betaine is involved in homocysteine metabolism and may support muscle protein synthesis and power output.

What it might do: Modest improvements in strength and body composition over time.

Dose: 2.5 grams daily.

Reality check: Effects are small if they exist at all. Not a game-changer, but not a waste of money either.

Tyrosine

An amino acid that serves as a precursor to dopamine, norepinephrine, and epinephrine. Theoretically supports focus and stress resilience.

What it might do: Maintain cognitive performance under stress. May help with focus during long or demanding sessions.

Dose: 500-2000mg.

Reality check: Works best when you’re actually stressed or sleep-deprived. If you’re well-rested and just doing a normal workout, you probably won’t notice anything.

Tier 3: Mostly Hype

These ingredients show up on labels because they sound impressive. The research either doesn’t support their use, is too preliminary, or shows no meaningful effect.

Most “Pump” Ingredients

Agmatine, arginine AKG, norvaline, and various nitrate compounds. Some have theoretical mechanisms, but head-to-head studies consistently show citrulline is superior for nitric oxide production. If your pre-workout has arginine instead of citrulline, they’re using the cheaper, less effective option.

Exotic Stimulants

DMHA, eria jarensis, higenamine, and various “research chemical” stimulants. These exist in a gray area—some are banned substances in competitive sports, others are just under-researched. They provide stimulant effects, but with unknown safety profiles. Hard pass.

Adaptogens and Nootropics

Ashwagandha, rhodiola, lion’s mane, various mushroom extracts. These can be beneficial supplements, but they’re not acute pre-workout ingredients. They need weeks of daily use to show effects. Taking them 30 minutes before training does essentially nothing.

Red Flags When Choosing a Pre-Workout

Proprietary blends: If the label says “Energy Matrix 5,000mg” without telling you what’s in it and how much of each, walk away. You have a right to know what you’re putting in your body.

Mega-dose caffeine: Some products contain 400mg+ of caffeine per serving, often hidden in proprietary blends. If you’re sensitive to stimulants or already consume caffeine elsewhere, this is a recipe for anxiety, jitters, and a crash.

Pixie dusting: Including effective ingredients at tiny doses just to list them on the label. “Contains clinically studied citrulline!” is meaningless if there’s 500mg when the clinical dose is 6+ grams.

Too many ingredients: The more ingredients in a product, the less of each one can fit in a single serving. Focus on products with a handful of proven ingredients at effective doses rather than a laundry list of buzzwords.

Built Daily Supply’s Pre-Workout Options

Built Daily Supply takes a different approach than most companies. Instead of throwing everything into one “Ultimate Pre-Workout” with underdosed ingredients, they offer focused products.

KICKSTART is built around the proven basics: caffeine for energy, citrulline for blood flow, beta-alanine for endurance. No exotic stimulants. No proprietary blends. You know exactly what you’re getting and how much.

RAW Focus takes a nootropic approach—supporting mental clarity and concentration without heavy stimulants. Think of it as a “clean energy” option for days when you want focus without the jitters.

Neither product is trying to be the most extreme pre-workout on the market. They’re trying to be the most honest. For guys who want to know what they’re taking and why, that’s refreshing.

The Bottom Line

A good pre-workout is simple: caffeine, citrulline, and maybe beta-alanine or creatine. That’s it. Everything else is either marginal, underdosed, or unproven.

When you’re shopping, flip the bottle over. Read the supplement facts panel. Ignore the marketing claims on the front. Look for:

• Caffeine at a dose that works for you (200-300mg is a solid middle ground)
• Citrulline or citrulline malate at 6+ grams
• Beta-alanine if you train in the 1-4 minute intensity range
• Creatine if you want it in your pre-workout

Everything else is optional. And in many cases, unnecessary.

Your money is better spent on a few proven ingredients at effective doses than a flashy label with 27 compounds you can’t pronounce.

Pre-workout should help you train harder. It shouldn’t be a chemistry experiment.