Did you know this about your pre-workout?

A white and a yellow weight plate

Here’s a fun fact for you – most pre-workouts are absolutely loaded with caffeine.

In addition to their high caffeine content, many of these products have some of the wackiest brand names I’ve ever come across, like “Disorder Ultimate,” “Dragon’s Breath,” “Infected,” “Cross Eyed,” and “Woke AF.” 

Honestly, they sound more like the title for a new Xbox game or a metal track by Disturbed.

While the names might make you chuckle, I think it’s helpful to be aware of what’s in them—especially when it comes to caffeine content. 

A study examining 15 popular pre-workout brands in Australia found that they contained anywhere from 98 to 387 mg of caffeine per serving.

To put that in perspective, a standard shot of espresso typically contains around 100 mg of caffeine (though that number can vary depending on the brew). So, with some pre-workouts packing close to four espresso shots worth of caffeine in a single serve, it's worth being aware of.

Understanding how much caffeine you're consuming can help you make educated decisions on whether a pre-workout is right for you, or whether you might achieve the same result with a good, strong coffee. After all, 3-4 shots of espresso could be enough to get jacked up and ready to smash out a gym session. Why pay for an expensive supplement when you could get a similar boost from the coffee?

Another important factor to think about is timing. If you’re taking pre-workout in the evening, that large dose of caffeine could be impacting your sleep and recovery. Poor sleep can impact so many things, so it’s worth being mindful of how late in the day you’re taking these supplements.

Of course, pre-workouts often contain other ingredients which might have some scientific backing for improving exercise performance. However, the efficacy of these ingredients—and the amounts in which they are included—can vary widely from one product to the next. Some might help, while others may not provide any added benefit at all.

So, next time you reach for a pre-workout, think about the cost-benefit. Could a strong coffee do the trick?

References

1. https://pubmed.ncbi.nlm.nih.gov/30196576/