Pre-workout can make a 6 a.m. session feel possible. It can also wreck your sleep and leave you jittery if you pick the wrong one. Here's how to choose.
Start with the caffeine
Most of what you feel from a pre-workout is caffeine. Health Canada advises healthy adults to keep total caffeine to no more than 400 mg a day, and no more than 300 mg a day if you're pregnant, breastfeeding or planning to become pregnant. That total includes your coffee, tea and energy drinks, not just your pre-workout.
For reference, an 8 oz cup of brewed coffee is roughly 100–130 mg. A 400 mg pre-workout is your whole day's limit in one scoop.
Find your strength
| Type | Caffeine per serving | Who it's for | In our shop |
|---|---|---|---|
| Stim-free | 0 mg | Evening training, caffeine-sensitive, or stacking with coffee | Batch 27 Pump, Bucked Up Stim-Free |
| Everyday | About 150–200 mg | Most people, most days | Eternal Warrior Drive, Bucked Up, CBUM Thavage (1 scoop) |
| Strong | Up to 400 mg | Experienced users who already know their tolerance | ANS Ritual Ultra (full scoop) |
The other ingredients, in plain English
- Citrulline: the "pump" ingredient. Look for about 6 g of L-citrulline or 6–8 g of citrulline malate.
- Beta-alanine: supports high-rep work. It causes a harmless tingle in your face and hands. That's normal.
- Betaine: often added for strength and power work.
- Carbs (like cyclic dextrin): fuel for long sessions, as in Drive.
Look for a label that lists every ingredient with an amount. "Proprietary blends" hide how much you're getting.
How to use it
- Start with half a scoop to see how you react.
- Take it 20–30 minutes before training.
- Stop caffeine at least 6 hours before bed. If you train at night, go stim-free.
- Take days off. If you need pre-workout to train at all, look at your sleep first.
Skip it if
You're under 18, pregnant or breastfeeding, or have high blood pressure, a heart condition, anxiety or trouble sleeping. Check with your doctor or pharmacist if you take any medication. Stop and get help if you feel chest pain or a racing or irregular heartbeat.
Every pre-workout we sell has a Canadian NPN. Shop them in Nutrition & Supplements.
This article is general information, not medical advice.