Which pre-workout ingredients have real evidence, which are filler, and how to tell what you're actually buying.
Caffeine is the most reliably effective ingredient in almost every pre-workout on the market. Most of what people feel from a scoop is caffeine plus the tingle from beta-alanine. Knowing that saves you a lot of money.
Creatine monohydrate (though it works by daily saturation, not timing — take it whenever), caffeine, and citrulline for blood flow have the strongest evidence. Beta-alanine has support for high-rep work; the skin tingle is harmless and unrelated to effectiveness.
If a label lists a 'proprietary blend' with a single total, you cannot know the dose of anything in it. Underdosing is standard practice — the ingredient appears on the label at a fraction of the studied amount. Buy products that disclose every dose.
Exotic-sounding compounds with impressive names and almost no human data, and mega-dosed vitamin blends. Sleep, food, and training consistency outperform every stimulant stack ever sold.
Supplements are loosely regulated. Third-party testing (NSF, Informed Sport) is the only practical way to know what's in the tub.
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No. Caffeine is doing most of the work and is available far cheaper.
Timing doesn't matter, daily consistency does, because it works by saturation.
Coaching that accounts for your appetite, schedule and training age.
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