Pre-Workout Ingredients for Performance | REP
October 4, 2024
- Read Time: 7-8 minutes
Introduction
Discover which pre-workout ingredients actually support energy, endurance, and muscle performance, and which to avoid.
Pre-workout supplements can be a game-changer when it comes to improving energy, focus and endurance. But with so many options on the market, it’s hard to know which ones are worth your time—and which ones might do more harm than good.
At Ripple Effect Performance (REP), we’re all about empowering your fitness journey through transparent, science-backed and customisable nutrition. In this guide, we’re breaking down the ingredients that actually work in pre-workouts and what you should avoid to make informed, goal-driven choices.
What are Pre-Workouts, and Why Use Them?
Pre-workout supplements are taken before training to support energy, endurance, focus and strength. They’re usually in powder form, mixed with water and consumed 15–30 minutes before exercise.
Key Benefits of Pre-Workout:
- Boosts energy and alertness
- Improves focus and mental clarity
- Enhances strength and endurance
- Reduces fatigue during workouts
But not all pre-workouts are created equal. Some are loaded with evidence-based ingredients while others rely on marketing hype and stimulants with unwanted side effects.
Key Pre-Workout Ingredients to Look For in Supplements
1. Caffeine – Energy and Focus Enhancer
Caffeine stimulates your central nervous system, helping you stay sharp and energised throughout your training. According to this study published on NCBI, caffeine improves focus, strength, endurance, and fat metabolism during exercise.
Benefits:
- Improves mental clarity and alertness
- Increases workout intensity and stamina
- Aids fat-burning and performance
Look for:
150–300mg per serving, depending on your caffeine tolerance. REP encourages starting low and adjusting as needed.
2. Beta-Alanine – Endurance Support
Beta-alanine buffers lactic acid, delaying muscle fatigue and enhancing endurance. Research from Examine.com supports its effectiveness in high-intensity performance.
Benefits:
- Reduces that burning sensation in muscles
- Helps extend high-intensity efforts
Look for:
2–5g per day. The tingling (paresthesia) is harmless, but some may find it uncomfortable.
3. Creatine Monohydrate – Strength & Power Boost
Creatine is a staple for those focused on strength training and explosive performance. It’s one of the most studied and effective supplements available. According to Healthline’s breakdown, creatine helps muscles produce more ATP, enhancing short-term strength and muscle gain.
Benefits:
- Increases short-burst power output
- Supports lean muscle growth
Look for:
3–5g per serving. If you already take creatine separately, choose a pre without it.
4. Citrulline Malate – Pump and Performance
Citrulline improves blood flow and nutrient delivery to muscles during workouts.
Benefits:
- Boosts nitric oxide and oxygen delivery
- Promotes muscle pumps and endurance
Look for:
6–8g per serving for full effect. Under-dosed products won’t deliver the same benefit.
5. L-Theanine – Caffeine's Calming Partner
L-theanine helps balance the stimulating effects of caffeine, keeping your focus locked in. Studies such as this one from the NCBI show that when paired with caffeine, L-theanine improves focus while reducing the jittery side effects.
Benefits:
- Reduces jitters and crash
- Enhances mood and mental clarity
Look for:
100mg when paired with 200mg of caffeine (2:1 ratio for optimal synergy)
Other Helpful Pre-Workout Ingredients
- Taurine: Muscle hydration and endurance
- Tyrosine: Focus and mental performance under stress
- Electrolytes: Help maintain hydration during intense sessions
Ingredients to Avoid in Pre-Workouts
At REP, we value clean, effective nutrition. Here’s what to watch out for:
- Proprietary Blends: Hide ingredient amounts. You won’t know if you’re under-dosing or overdosing.
- Artificial Colours and Sweeteners: May cause bloating, discomfort, or long-term intolerance.
- Excessive Stimulants: Too much caffeine or compounds like yohimbine can cause crashes, anxiety, or rapid heart rate.
- DMAA: A banned stimulant linked to heart and neurological risks. Avoid any pre containing DMAA.
Side Effects to Watch For
Even effective pre-workouts can have side effects if not used correctly.
- Jitters or anxiety from high caffeine doses
- Paresthesia (tingling from beta-alanine)
- Digestive discomfort from low-quality additives
- Dehydration from excessive sweating and stimulant use
Do’s and Don’ts of Pre-Workout Use
Do:
- Start with a low dose to assess tolerance
- Stay hydrated
- Read ingredient labels carefully
- Take 15–30 minutes before your session
Don't:
- Take late in the day (may impact sleep)
- Rely on pre every session
- Ignore warning labels or mix with other stimulants
Conclusion: Build Smarter Pre-Workout Habits with REP
Pre-workout supplements can give you the edge you need—if you choose wisely. Understanding ingredients like caffeine, citrulline and beta-alanine helps you make smart, personalised choices that support your performance and recovery.
At Ripple Effect Performance, we believe in transparent, high-quality ingredients designed to maximise performance and minimise waste. Whether you’re training for strength, endurance, or general health, make sure your supplements align with your goals.
