Pre-workouts are sold on artwork and tingles. Under the hood, only a few ingredients have evidence at the doses commonly used — and several famous ones are dosed to fail.
The proven three
- Caffeine — 3–6 mg/kg: the engine of every pre-workout; improves strength-endurance and focus. 200–300mg suits most; count your chai/coffee too.
- Citrulline malate — 6–8g: better pumps and a rep or two more late in sets. Most blends include 2g, which is decoration.
- Creatine — 3–5g daily: works regardless of timing; in a pre it is fine, but daily consistency is what matters.
Situationally useful
Beta-alanine (3.2g/day, split): helps 60–240 second efforts; causes harmless tingles. Taurine 1–2g: mild endurance support. Electrolytes: matter for long sweaty sessions.
Red flags on the label
“Proprietary blend” hiding doses, more than ~350mg caffeine per scoop, and exotic stimulants with no dose listed. If the label will not show grams, assume the grams are missing.
The ₹0 pre-workout
Strong coffee 30 minutes out, a carb meal 90 minutes before, a good playlist and 7+ hours of sleep outperform half the tubs in the market.
Train it against a plan worth showing up for — build yours free.