What To Look For In A Pre-Workout Supplement

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Most research studies prove that pre-workout supplements are a legitimate way to improve your performance in the gym.  

An exhaustive review of pre-workout studies points out that there are five main ingredients you should look for caffeine, beta-alanine, branched-chain amino acids, creatine and nitrates.  

Let’s look at the benefits of the five most common ingredients in a pre workout in Australia.


Caffeine speeds up your central nervous system. It keeps you alert longer. Studies have shown caffeine can increase mental clarity, lower pain perception and improve blood flow to all parts of the body.  

If you’re someone who doesn’t want or need the energy boost, you can find caffeine-free pre-workouts. These are especially good if you work out at night and don’t want to be up until the early hours of the morning.

If you prefer the extra boost, look for around 200 milligrams of caffeine. Keep an eye out for side effects. Caffeine is a stimulant and too much can lead to health complications.


Beta-alanine has been shown to delay muscle fatigue and prevent lactic acid buildup. It can help you pump out a few more reps leading to additional gains. Most pre-workouts will have around two grams, but for full effects, you should aim for around 4 – 6 grams daily.

If you feel itchy after taking it, that is normal and expected. It is thought to be caused by the supplement activating receptors in the skin which transmit signals to the central nervous system.  Don’t worry, the itching usually goes away within a few minutes to an hour.  

Branched-Chain Amino Acids

Branched-chain amino acids consist of three amino acids, valine, leucine and isoleucine. These three amino acids are vital for muscle growth. Studies have shown that BCAAs increase muscle growth, reduce soreness and fatigue, prevent muscle wasting and support liver health.  

Of the 20 different amino acids that make up all the proteins in the body, 9 of them are considered essential. They cannot be made by your body and must be obtained through diet or supplementation.  BCAAs play an important role in building muscle. However, your muscles require all of the essential amino acids for best results.


Creatine helps your body create adenosine triphosphate, or energy, to help you perform better and improve muscle contractions. It also helps increase lean muscle mass and enables muscle recovery following intense workout sessions.

Creatine monohydrate is the most effective nutritional supplement available to athletes who want to increase high-intensity exercise capacity and build lean body mass.


Nitrates help create nitric oxide which is used to relax blood vessels to improve blood flow. Better blood flow means better breathing, lower heart rate and better muscle contractions.

Most pre-workouts will use L-citrulline or L-arginine to boot nitric oxide production. Others might use beetroot juice which is rich in nitrates.  

Before adding any supplement to your workout routine, you should check with your doctor or a qualified sports nutrition consultant. You should always monitor your reaction to any supplement and stop taking it if you notice it’s causing your problems.

Martin Dumav

Hi! I am a passionate writer with expertise in various niches, including technology, entertainment, lifestyle, and current events. My background is in journalism and I have a sharp eye for the latest trends and breaking news in the entertainment world. With my quick wit and engaging writing style, I bring a fresh and exciting perspective to my audience.

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