Pre-Workout 101: Ingredients That Actually Work

Pre-workout labels can look like a chemistry set. Here's a shortlist of ingredients with solid research behind them.

Caffeine

The most reliable performance booster in the mix — typically effective in the 150-300mg range depending on your tolerance.

Beta-alanine

Responsible for that tingling sensation, beta-alanine helps buffer muscle acidity during higher-rep training.

Citrulline malate

Supports blood flow and has decent evidence for reducing next-day soreness after intense sessions.

What to watch for

Proprietary blends that hide exact dosages make it hard to know if you're actually getting an effective amount of each ingredient — transparent labels are worth paying a bit more for.