Pre-workout - your energy for training
Lacking energy for your workout? Feeling tired and unmotivated? A pre-workout supplement could be the solution to help you take your fitness to the next level!
What is a pre-workout?
A pre-workout is an energy supplement taken before training that contains:
- Caffeine - the main energy component (150-400mg)
- Beta-alanine - delays muscle fatigue
- Citrulline/Arginine - increases the muscle pump
- Creatine - supports strength and performance
- Taurine - improves concentration
- B vitamins - support energy metabolism
How does a pre-workout work?
The pre-workout works on several levels:
⚡ Increases energy - caffeine stimulates the nervous system
💪 Improves strength - creatine and beta-alanine support performance
🧠 Increases focus - better concentration during training
🔥 Gives a pump - citrulline dilates blood vessels
⏱️ Delays fatigue - you train longer and more intensely
When to take a pre-workout?
Optimal time: 20-30 minutes before training
Why?
- Caffeine starts working after 15-30 minutes
- Peak effect occurs after 30-60 minutes
- The effect lasts for 3-6 hours
Important: DO NOT take your pre-workout late in the evening - you may have trouble sleeping!
How to use a pre-workout?
Dosage:
- Beginners: start with half a serving, check your tolerance
- Advanced: 1 full serving (according to instructions)
- Maximum: DO NOT exceed the recommended dose!
Preparation:
- Dissolve 1 scoop in 250-300 ml of cold water.
- Drink 20-30 minutes before training
- You can drink it on an empty stomach or after a light meal.
Who is this pre-workout for?
✅ People who train intensively - gym, CrossFit, endurance sports
✅ People with low energy levels - fatigue, lack of motivation
✅ People who train in the morning or after work - need an extra boost
✅ Advanced athletes - wanting to move to the next level
❌ NOT for people sensitive to caffeine
❌ NOT for people with heart/blood pressure problems
❌ NOT for pregnant/breastfeeding women
Side effects - what to expect?
Normal symptoms (not harmful):
🔥 Skin tingling/itching - beta-alanine causes a slight tingling/itching sensation, this is normal!
⚡ Feeling energetic - increased alertness and arousal
Warning signs (reduce dose or stop):
❌ Heart palpitations, hand tremors
❌ Nausea, headache
❌ Sleep problems
❌ Nervousness, anxiety
The most common mistakes
❌ Taken daily – your body gets used to it and the effect diminishes. Use 3-4 times a week.
❌ Too large a dose to start with - start with a small portion!
❌ Taking it in the evening will keep you awake for several hours
❌ Combining with coffee/energy drinks - risk of caffeine overdose
❌ Taking on an empty stomach (if you are sensitive) - may cause nausea
Cycles and breaks
Recommended cycle:
- 8-12 weeks of use
- 2-4 weeks break
This will help you avoid tolerance and maintain full effectiveness!
Summary
✅ Pre-workout increases energy, strength and concentration
✅ Take 20-30 minutes before training
✅ Start with a small dose , check your tolerance
✅ Use 3-4 times a week , not every day
✅ Take breaks every 8-12 weeks
✅ DO NOT take in the evening - at least 6 hours before bedtime
Check out our range of pre-workout supplements and enhance your workouts!