Definition
The full breakdown. What it is, why it matters, how to use it.
Pre-workout is a blanket term for caffeine + performance ingredients (beta-alanine, citrulline, taurine) consumed 20–30 minutes before training. The two ingredients with the strongest evidence are caffeine (3–6 mg/kg bodyweight) for performance and citrulline malate (6–8g) for pump and endurance.
Q & A
Real Questions
Question 01
Do I need pre-workout?
No — coffee plus 6g of citrulline gives you 90% of the benefit for a fraction of the cost.
Question 02
Why does pre-workout make me tingle?
That's beta-alanine (paresthesia). It's harmless and goes away after 4–6 weeks of consistent use.
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