Before You Lift: A Guide to Selecting and Using Pre-Workout Supplements

pre workout supplements guide
Feb 20, 2024 Reading time : 7 min
How to Select and Use Pre-Workout Supplements

Are you preparing for a sports competition or want to complete a fitness goal this year? 

If yes, then adding a pre-workout supplement is the best method to elevate your strength training to the next level.

This article will guide you to learn how to choose the best pre workout supplement that not only aligns with your fitness aspirations but also with your individual needs and preferences.

Understanding Pre-Workout Ingredients

There are four common ingredients in every pre-workout supplement that provide a boost to the muscles to function at their optimum level.

Common Ingredients

  1. Caffeine: 
    1. Benefits – Increases alertness, focus, and energy levels, making it easier to push through intense workouts. 
    2. Dosage – Between 100 to 300 milligrams per serving, depending on individual tolerance levels and sensitivity to caffeine.
  1. Beta-Alanine: 
    1. Type – Beta-alanine is an amino acid that aids in the production of carnosine, which helps buffer lactic acid buildup in muscles during exercise. 
    2. Benefits – It delays muscle fatigue, allowing for longer, more intense workouts. 
    3. Dosage – Between 2 to 5 grams per day, with a tingling sensation known as paresthesia being a common side effect at higher doses.
  1. Creatine: 
    1. Type – Creatine is a naturally occurring compound that plays a vital role in energy production during short bursts of high-intensity exercise. 
    2. Benefits – It helps replenish ATP stored in muscles, leading to increased strength, power, and muscle mass over time. 
    3. Dosage – Between 3 to 5 grams per day, with a loading phase of 20 grams per day for the first week to saturate muscle stores quickly.
  1. Citrulline Malate: 
    1. Type – Citrulline malate is an amino acid compound that boosts nitric oxide production in the body, leading to improved blood flow and nutrient delivery to working muscles. 
    2. Benefits – It enhances muscles, endurance, and overall performance during workouts. 
    3. Dosage – Between 6 to 8 grams per serving.
  1. BCAAs (Branched-Chain Amino Acids):
    1. Type – BCAAs, including leucine, isoleucine, and valine, are essential amino acids that play crucial roles in muscle protein synthesis and recovery. 
    2. Benefits – It reduces muscle soreness, prevents muscle breakdown, and promotes muscle growth, especially during prolonged or intense training sessions. 
    3. Dosage – Between 5 to 10 grams per serving.

Dosages and Recommended Amounts

The healthcare professional, coach, and physician provide the best guidelines to understand the effectiveness of a supplement. 

  • Start with the lowest effective dose and gradually increase as needed while monitoring tolerance levels and potential side effects.
  • Avoid exceeding recommended daily limits, as excessive intake of certain ingredients can lead to adverse effects or health risks.

Most pre-workouts should be consumed on an empty stomach, providing sufficient energy to tackle any type of strength training.

Interactions and Potential Side Effects

Pros and Cons of Pre-Workout Supplements

The only way to excel in your fitness goals is to take the accurate quantity of dosage to prevent any side effects or allergies.

  • Caffeine may interact with certain medications or medical conditions. 
  • Common side effects of pre-workout ingredients may include jitters, insomnia, digestive discomfort, and increased heart rate.
  • These effects can vary depending on individual sensitivity and tolerance levels.
  • Be mindful of using dietary supplements or medications to avoid health complications.

Personal Fitness Goals and Pre-Workout Selection

Your choice of mesomorph pre workout supplements should align with your unique fitness goals. 

It maximizes the benefits and enhances your overall workout experience.

Pre-Workout Supplement

Energy Boost for Endurance Training

Pre-workout supplements are capable of tackling the toughest part of fitness endurance to undertake challenging workouts for a long time. 

When selecting a supplement look for:

  • Complex Carbohydrates: These release energy slowly, ensuring a steady supply during your entire workout.
  • Caffeine with L-Theanine: A balanced combination for a smooth energy boost without the jitters.
  • Electrolytes: Essential for maintaining hydration and preventing fatigue during prolonged exercise.

Muscle Pump for Strength Training

Create a great physique by adding pre-workout supplements that will pump up your muscles and improve the overall strength training session.

Look for pre-workout supplements containing:

  • Nitric Oxide Boosters: Such as Citrulline Malate, promoting vasodilation for increased blood flow.
  • Beta-Alanine: Enhances endurance, allowing for more extended and more intense strength training sessions.
  • Creatine Monohydrate: Supports strength gains and muscle recovery.

Focus and Mental Clarity for High-Intensity Workouts

When selecting a pre-workout supplement for intense training sessions, prioritize ingredients that support cognitive function. 

  • Tyrosine: Boosts mental alertness and can enhance focus under stress.
  • Rhodiola Rosea: Adaptogenic herb aiding in stress management and mental clarity.
  • Acetyl L-Carnitine: Supports cognitive function and helps reduce mental fatigue.
Mesomorph Ultimate Pre-Workout Supplement

Timing and Dosage Guidelines

Create a fitness schedule that aligns your timing and dosage of supplements simultaneously.

Pre-Workout Timing and Dosage

Consider the following timing guidelines to ensure you get the most out of your pre-workout routine:

  1. Before Workout: 
    1. Consume a pre-workout supplement approximately 30 to 60 minutes before your exercise session. 
    2. This allows quick absorption of ingredients into the bloodstream and for their effects to kick in by the time you start your workout.
  1. Avoid Heavy Meals: 
    1. Consuming a heavy meal before a pre-workout supplement may lead to discomfort during your workout. 
    2. Instead opt for a light and healthy snack before your workout.
  1. Hydration: 
    1. Ensure adequate hydration before starting your workout. 
    2. It enhances its effectiveness and prevents dehydration during exercise.
  1. Dosage:
    1. Adhere to the recommended dosage to avoid potential side effects. 
    2. Start by taking a lower dosage to assess your tolerance level. 
    3. Pay attention to how your body responds to different dosages and adjust accordingly.

Importance of Consistency

Consistency is key when it comes to incorporating pre-workout supplements into your fitness routine. 

By consuming pre-workout supplements regularly, you perform at your optimum best, your body adapts to it gradually, and it also establishes a habit of commitment to fitness and overall well-being.

The graph below shows the pre-workout supplement market size growth from 2018 to 2032.

Pre-Workut Supplement Market Size from 2018-2032.

Reading Labels and Choosing Quality Products

Reading labels of pre-workout supplements should become a habit for an impactful training session.

Understanding Nutritional Labels 

Before consuming any pre-workout supplement, check the following to understand the nutritional labels.

  • Serving size per container
  • Calculate your overall intake 
  • Macronutrients should align with your nutritional goals and dietary preferences.
  • Calorie content per serving 
  • Quantities of additional nutrients

Red Flags to Watch for in Ingredient Lists

Taking care of your health is of primary importance and looking for certain red flags helps avoid many issues. 

Note the following red flags in the ingredient lists:

  • Proprietary Blends written collectively without specifications of individual dosage
  • Artificial Additives and Sweeteners
  • High Caffeine Content
  • Undisclosed Ingredients

When the quantity and quality are compromised, it only results in deteriorating health and allergies.

Choosing Reputable Brands

In a market with a crowd of pre-workout supplements, it is not easy to find a suitable product. 

  • Always conduct thorough research on different types of brands by checking customer reviews and third-party evaluations.
  • Opt for brands that have undergone third-party quality and purity testing.
  • Opt for brands that provide all details and serving sizes of every ingredient.
  • Always pick a product of a company with a brand reputation.


Selecting the most effective pre-workout supplement from a crowd of health brands is tough. We hope you utilize the information provided in this article and add the best health drink for achieving all your health goals.