10 Popular Pre-Workout Supplement Ingredients: What They Do

A few years ago, when you sought suggestions on boosting your endurance during a strenuous exercise routine, most people would suggest eating an apple, staying hydrated, and ensuring an appropriate diet.

Although those are definitely as true, it’s possible that you can obtain what you’re searching for in a great pre-workout supplement.

Pre-workouts are designed to provide more incredible energy to sustain high-intensity workouts for longer. As time has passed, the pre-workout ingredient lists have gotten more extensive to include items that have been scientifically proven to build your muscles, improve blood flow, and reduce fat.

But, it must be considered that not all workouts are created equal. Every pre-workout has a distinct mixture of ingredients and a different volume to produce a specifically designed mix to focus on specific fitness goals. For instance, our HYDE Thermo is explicitly designed for people who want to increase lean muscles.

For the most effective workout routine for you, you need to know the ingredients and which mix is best suited to your fitness needs.

If you’re constantly getting lost in the lengthy list of ingredients you’ll often find in the rear of the packaging, Look no further. We’ve put together a glossary of 10 popular ingredients used in pre-workouts. We’ll explain the function of each one is and the amount you should consume.


BCCA refers to branched-chain amino acids and comprises three of twenty types of amino acids. They are naturally found in protein-rich foods, such as dairy and meat. However, they are also a part of various supplements, such as the pre-workout.

BCAAs can also be identified in their own names in the ingredient list, such as leucine, isoleucine, and valine. They provide numerous benefits, which are confirmed by studies, including reducing the soreness of muscles, reducing fatigue due to exercise, and improving the health of your liver. People who want to increase their muscle mass will be delighted to learn that BCAA leucine can help stimulate the growth of muscles.

The suggested dose for BCAAs should be 5-10 grams a day 3 grams is recommended for people that weigh under 150 pounds.

#2 Beetroot Or Pomegranate Extracts

Beetroot as a pre-workout drink? It’s true. And there’s an important reason.

In addition to increasing blood circulation, these supplements can also boost exercise endurance during long workouts, like cross-country running or prolonged weight lifting sessions.

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It’s possible that there isn’t enough beetroot and the pomegranate extract contained in a single portion of pre-workout food to have any substantial impact on the areas mentioned above; therefore, think about the addition of some beetroot juice or pomegranate juice before starting your day.

In addition, pomegranates and beetroot are rich in vitamins and low in calories, and fat-free.

#3 Beta-Alanine

Beta-alanine is a complex chemical that helps you train better by preventing the development of fatigue in muscles. Beta-alanine decreases the amount the buildup of lactic acid in your muscles, which allows you to train your muscles harder and with greater intensity. Get those extra reps!

The recommended dosage for a day should be 1.5 or 5 grams. If you opt to take a higher dose of beta-alanine, you might feel slight flushing of the skin or a tingling sensation resulting from an increase in blood flow.

A few people like this feeling because it provides them with tangible evidence that their workout routine has an effect; however, it could be very uncomfortable for some. If you’re among the uncomfortable people, you should consider having a lower dosage of your workout pre-mix.

#4 Caffeine

The same substance you find in your morning cup of coffee is one of the key ingredients in the pre-workout.

You’re probably familiar with the benefits of caffeine drinking caffeinated drinks; however, the dose in supplements for pre-workout is usually more substantial and can take these benefits to a higher degree.

Research studies demonstrate that caffeine can be beneficial in improving endurance and power for your muscles by improving blood flow and decreasing the sense of exertion. In simple terms, it means you’ll be able to do more exercise without feeling as if you exert a lot of effort.

With the high amount of caffeine in pre-workout drinks, it is essential to ensure you’re not over the recommended daily intake of 400 mg. If you’re a fan of drinking many pre-workout drinks, think about cutting down or eliminating other caffeine-rich drinks.

#5 Carbohydrates

One of the best ways to determine whether your pre-workout is carb-free is to examine the sugar amount. If the workout isn’t sugar-free, it contains something like a carbohydrate.

It’s not a problem. Carbs are beneficial in workouts that improve cardiovascular fitness, such as long-distance cycling or running a marathon. They provide energy and help with the growth and recovery of muscles.

But, if you’re focused on working out with weights, then perhaps carbohydrates aren’t the most essential or beneficial ingredient. According to your preferences, it may be beneficial to go with an exercise routine to reduce the number of calories and carbs.

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#6 Creatine Monohydrate

Creatine monohydrate is among the most popular and essential ingredients in pre-workouts and products. You can find it in nearly all brands.

Creatine monohydrate boosts strength, assists in the development of lean muscles, and helps in recovering. It’s especially beneficial in workouts that require fewer repetitions that require explosive strength, such as heavy weightlifting.

In allowing your muscles to produce greater energy levels, creatine monohydrate inundates your muscles with the energy they require to give them an extra boost.

If you’re hoping to build muscle quickly and gain muscle mass, it is possible to consume at least 20 grams every day. If you’re seeking to maintain, approximately five grams, or a teaspoon, is enough.

#7 L-Citrulline

Like BCAAs, L-citrulline can be described as an amino acid found within the body. Its primary purpose is to create Nitric Oxide, which assists the blood vessels to expand, thereby improving blood flow during workouts. With improved blood flow, it is easier to allow oxygen and other nutrients to flow to muscles that require an additional boost.

Doses of less than 15 grams daily are considered healthy, but most people require only 3 grams to feel its effects.

#8 L-Glutamine

Another essential protein component that is found in our bodies is L-glutamine. When used in the pre-workout regimen, research has demonstrated that L-glutamine could reduce muscle soreness after workouts and boost recoveries. In particular, L-glutamine assists in healing new muscles after tiny tears caused by intensive training.

L-glutamine is present in a wide variety of different foods, including seafood, eggs, nuts, and dark leafy greens. Most people consume three grams of it daily and don’t even realize it. For formulas for pre-workouts, Consuming up to 14 grams of L-glutamine per day is considered safe.

#9 Vasodilators

Vasodilators are substances that expand the blood vessels. This means that substances like L-citrulline belong to the same category.

Other vasodilators include nitroglycerin alprostadil and hydralazine; however, many workout formulas for pre-workouts refer to this group of substances as “vasodilators” in the list of ingredients.

However, their goal is the same: increasing blood flow to your muscles during exercise. This allows you to continue working hard and build muscle mass without becoming too fast or exhausted after your workout.

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#10 Vitamin B

If you find niacin, Vitamin B12, or other B vitamins in the list of ingredients, It’s a sign your workout supplement is holistic and provides more than the energy boosts you need, but the vital vitamins needed to assist in building up your metabolism over time and boost your energy levels.

B vitamins help tone your muscles and boost your exercise routine. They also aid in regulating cholesterol production and help treat gut problems and anemia.

As for the dosage of daily intake, the recommended daily dose is approximately 2.4 micrograms. In addition, taking more Vitamin B isn’t an issue. Still, it is essential to remember that your body can absorb a small amount at a time. The addition of B vitamins during your workout will not alter the amount your body can absorb at any given time.


When it comes to selecting the proper workout routine, it is essential to pick one according to your fitness goals. Knowing the right ingredients to be looking for and what each of them accomplishes can be the first thing towards making an informed decision that will help your health and allow you to accomplish the things you want to achieve at the fitness center.

If you’re having trouble and need help determining which workout is the best one for your needs, take our short test. We’ll be able to meet your needs in training with our variety of powders for pre-workouts.


  • Mary M. Cameron

    Mary M. Cameron is a registered dietitian nutritionist with a Bachelor's degree in Nutrition Science from the University of California, Davis and a Master's degree in Public Health Nutrition from the University of California, Los Angeles (UCLA). With over 8 years of experience in the nutrition field, Mary is an expert in weight management, plant-based nutrition, and overall health and wellness. As an author at FitGAG, she shares her knowledge and expertise on a variety of topics, including nutrition plans, healthy recipes, and overall health and wellness tips. Mary believes that nutrition is the foundation of overall health and wellness, and she strives to inspire her readers to prioritize a balanced and varied diet, while also incorporating physical activity and self-care into their daily routines. Through her articles, Mary aims to empower her readers to make informed decisions about their nutrition and lifestyle choices, and to help them achieve their health and wellness goals.

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