Definition
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.
Real questions
Do I need pre workout?
No — coffee plus 6g of citrulline gives you 90% of the benefit for a fraction of the cost.
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.
Stack with
Put it to work
Coach Foster builds your program around pre-workout and the rest of the fundamentals, shaped to your body and your week.