Pre Workout Supplements

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Pre-workout supplements are flavoured powders you mix with water and drink before training. Most are built around caffeine for alertness, often with citrulline, beta-alanine or creatine, while stim-free versions leave the caffeine out. At Supps247 you can compare high-stim, moderate and stim-free formulas from Legit Supplements, EHP Labs, Rule 1, Redcon1, GAT Sport and Optimum Nutrition.

Read the Pre Workout Supplements buying guide
  • 5% Nutrition Full As F*ck Stim-Free Pre-Workout, Blue Raspberry tub front5% Nutrition Full As F*ck Stim-Free Pre-Workout, supplement facts panel
    5% Nutrition

    5% Nutrition Full As F*ck Stim-Free Pre-Workout

    2 sizes · 4 flavours
    $74.90
    Save up to $5.05
  • C4 Original Pre-Workout by Cellucor Fruit Punch 30 ServesCellucor C4 Original Pre-Workout Orange Burst 30 servings
    Cellucor

    C4 Original Pre-Workout by Cellucor

    3 sizes · 13 flavours
    From$59.95
  • OxyShred Non-Stim Raspberry Kisses 60 servings by EHP LabsOxyShred Non-Stim Honeydew Melon 60 servings by EHP Labs
    EHP Labs

    EHP Labs OxyShred Non-Stim Ultra Concentration 306g – 60 Servings

    7 flavours
    $74.95
    Save up to $15.01
  • EHP Labs OxyShred Ultra Concentration – 60 Serves, Kiwi Strawberry tub frontEHP Labs OxyShred Ultra Concentration – 60 Serves, Ecto Freeze tub front
    EHP Labs

    EHP Labs OxyShred Ultra Concentration – 60 Serves

    24 flavours
    $79.95
    Save up to $30
  • Animal Pump Pre-Workout by Universal Nutrition Pre-Workout UNIVERSAL NUTRITION 30 Packs Animal Pump Pre-Workout by Universal Nutrition Pre-Workout UNIVERSAL NUTRITION
    Universal Nutrition

    Animal Pump Pre-Workout – 30 Packs

    $139.95$149.95
    Save $10
  • G FUEL, ENERGY FORMULA, 40 SERVES Tropical RainG FUEL Energy Formula Pre-workout Hype Sauce 40 Serves
    G Fuel

    G FUEL Energy Formula 40 Servings

    21 flavours
    $69.95
  • Pre-Kaged by Kaged Muscle PRE WORKOUT 20 serves Fruit PunchPre-Kaged by Kaged Muscle PRE WORKOUT
    Kaged

    Kaged Muscle Pre-Kaged Pre-Workout – 20 Servings

    4 flavours
    $99.95
  • DVST8 BBD by Inspired Nutraceuticals 25 Serves Blue RazzDVST8 BBD by Inspired Nutraceuticals PREWORKOUT Inspired Nutraceuticals 25 Serves Marshmallow
    Inspired Nutraceuticals

    DVST8 BBD by Inspired Nutraceuticals

    14 flavours
    From$49.95
  • Big Noise by Redcon1 Pre-Workout Blue Lemonade 30 ServesBig Noise by Redcon1 Pre-Workout Sour Gummy Bear 30 Serves
    Redcon1

    Big Noise by Redcon1 30 serves

    8 flavours
    $69.95
  • Evogen EVP AQ 16 FLEvogen EVP AQ 16 FL
    Evogen

    EVP AQ Liquid Muscle Volumizer by Evogen

    3 flavours
    $69.95
  • Ghost Pump – Stimulant Free Pre-Workout PRE WORKOUT Sour Watermelon
    Ghost

    GHOST Pump Stim-Free Pre-Workout – 20 Servings

    5 flavours
    $74.95
  • SINNER Fire Up Blueberry DevilSINNER Fire Up
    Sinner

    Sinner Fire Up – 270g

    7 flavours
    $69.95
  • ATP Science Beta Alanine 250 g, front of tub
    ATP Science

    ATP Science Beta Alanine 250 g

    $34.95
  • Switch Nutrition Beta Alanine – 400g | 200 Serves, front of tubSwitch Nutrition Beta Alanine – 400g | 200 Serves, nutrition information panel
    Switch Nutrition

    Switch Nutrition Beta Alanine – 400g | 200 Serves

    $49.95
  • PRIDE PRE-WORKOUT by EHP Labs PRE WORKOUT Sour Slap CandyEHP Labs Pride Pre-Workout 40 Serves BLUE SLUSHIE
    EHP Labs

    EHP Labs Pride Pre-Workout 40 Serves

    9 flavours
    $69.95
    Save up to $10
  • Kill It Reloaded by 5% Nutrition PRE WORKOUTKill It Reloaded by 5% Nutrition PRE WORKOUT
    5% Nutrition

    5% Nutrition Kill It Reloaded Pre-Workout 25 Servings

    2 flavours
    $74.90
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Pre Workout Supplements: buying guide

What a pre-workout can and cannot do

Most of the effect you feel comes from caffeine. The Australian Institute of Sport (AIS) places caffeine in Group A of its Sports Supplement Framework, its top evidence group for specific sport situations. The AIS notes that small doses of about 2 to 3 mg per kg of body weight (around 200 mg) can help performance, and that the benefit seems to plateau at about 3 mg per kg. The International Society of Sports Nutrition (ISSN) reports consistent benefits for endurance, smaller effects on strength and power, and big differences between individuals. More caffeine is not always better: side effects rise with the dose.

The other common ingredients work differently:

  • Beta-alanine is also in AIS Group A, but it works by building up muscle carnosine over weeks of daily use, not from one scoop. The ISSN position stand describes 4 to 6 g a day for at least 2 to 4 weeks, with the clearest benefits in hard efforts lasting about 1 to 4 minutes.
  • Citrulline is included for blood flow and the "pump". A 2019 meta-analysis of 12 studies found a small benefit for high-intensity strength and power, in studies that used at least 3 g taken 30 minutes or more before exercise.
  • Creatine appears in some formulas. If you already take creatine every day, count the pre-workout dose as part of your total.

No pre-workout replaces sleep, food and a good program. Think of it as an optional extra for sessions where you want to feel switched on.

Types of pre-workout

Type What it is Suits
High-stim Caffeine well above 200 mg per full serve Experienced users who know their caffeine tolerance
Moderate Around 200 mg of caffeine or less per serve Most people, including those new to pre-workout
Stim-free and pump No caffeine, usually built on pump ingredients such as citrulline Evening training, caffeine-sensitive people, stacking with coffee

Shop by type in our high-stim pre-workouts, non-stim pre-workouts and pump supplements collections.

How to compare pre-workouts on the shelf

  • Caffeine per serve. This is the most important number. The AIS suggests no more than 200 mg at any one time and no more than 400 mg a day from all sources for most adults, so add up your coffee and energy drinks too.
  • Full dose or scoop size. Check the grams per serve, whether a serve is a full scoop, and how many serves the tub really holds.
  • Transparent label. A label that lists every ingredient and dose is easier to compare than a proprietary blend that hides the amounts.
  • Doses that match the research. Look for at least 3 g of citrulline if you want a pump formula. Note that citrulline malate 2:1 is about two parts citrulline to one part malate. Beta-alanine only adds value if you take it most days.
  • Sweeteners, colours and allergens. Check the ingredient list if you avoid sucralose, artificial colours or specific allergens.
  • Batch testing. Athletes who are drug tested should choose batch-tested products, for example HASTA or Informed Sport certified, and check with their sport. The AIS points out that batch testing lowers the risk of a prohibited substance but cannot guarantee a product is free of one.

Australian caffeine rules for sports foods are changing

Pre-workout powders are usually sold as formulated supplementary sports foods under Standard 2.9.4 of the Food Standards Code. A change that took effect on 9 June 2026 limits these foods to 200 mg of caffeine in a one-day quantity, from any source, requires caffeine to be declared per serve in the nutrition panel, and adds a "contains caffeine" advisory. Businesses have a transition period until June 2028, so you will see both older and newer labels on shelves for a while. Either way, the caffeine figure on the panel is the one to read.

How to use pre-workout

  • Follow the label, including any advice on starting with a smaller serve to check your tolerance.
  • Caffeine starts to work soon after you take it, and the AIS notes blood levels typically peak around 60 minutes after intake.
  • Caffeine has a half-life of about 5 hours and can affect sleep even at low intakes, so evening trainers often switch to a stim-free formula.
  • Do not double up with energy drinks or extra coffee on training days.

New to this category? Read our guide to pre-workout for beginners, our explainer what is caffeine, or our best pre-workout in Australia buying guide.

Safety and who should check first

Under the Food Standards Code, caffeinated sports foods must carry a warning that they are not suitable for children under 15 or for pregnant or breastfeeding women. The AIS lists faster heart rate, anxiety or over-arousal, poorer fine motor control and disrupted sleep as possible effects of too much caffeine, and recommends that under-18s keep caffeine below 2.5 mg per kg a day. Talk to your doctor before using a stimulant pre-workout if you have a heart condition or another medical condition, or take regular medication. The tingle from beta-alanine is a known, harmless side effect that the ISSN says fades within about 60 to 90 minutes.

Popular picks at Supps247

Related categories

Sources: AIS Sport Supplement Fact Sheet: Caffeine; ISSN position stand: beta-alanine; Food Standards Code Standard 2.9.4, Formulated supplementary sports foods.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

Pre Workout Supplements: questions and answers

How much caffeine is too much in a pre-workout?
The Australian Institute of Sport suggests most adults keep caffeine to 400 mg a day or less from all sources, and no more than 200 mg at any one time. The 400 mg guide does not apply in pregnancy, and under-18s should stay below 2.5 mg per kg of body weight a day. Check the caffeine per serve on the label and count your coffee, tea and energy drinks as well.
Why does pre-workout make my skin tingle?
The tingle, called paraesthesia, comes from beta-alanine. The International Society of Sports Nutrition says it is the only side effect reported in research, is not known to be harmful, and usually fades within 60 to 90 minutes. Smaller split doses of about 1.6 g, or a sustained-release form, reduce it. A pre-workout without beta-alanine avoids it entirely.
What is the best pre-workout for beginners?
There is no single right product, but a moderate formula with a clearly labelled caffeine dose of around 200 mg or less per serve is a sensible place to start. Begin with a smaller serve if the label suggests it, and train earlier in the day. If you are sensitive to caffeine or train at night, a stim-free pre-workout is the easier choice.
How late can I take pre-workout before bed?
The AIS notes caffeine has a half-life of about 5 hours, which means half of it is still in your body around 5 hours after you take it, and that caffeine can affect how quickly you fall asleep and how well you sleep, even at low doses. If you train in the evening, a stim-free pre-workout avoids the problem.
Do I need to take beta-alanine every day?
Yes, if you want its performance effect. Beta-alanine works by raising muscle carnosine over time. The ISSN position stand describes 4 to 6 g a day, split into smaller doses, for at least 2 to 4 weeks. The beta-alanine in a single pre-workout serve on training days only adds up if you take it consistently.
Is pre-workout safe for teenagers?
Caffeinated sports foods sold in Australia must carry a warning that they are not suitable for children under 15, and the AIS recommends that people under 18 keep caffeine below 2.5 mg per kg of body weight a day. For a 60 kg teenager that is under 150 mg in a whole day, less than many single serves. A stim-free formula, or none at all, is the safer option.
Are pre-workout caffeine limits changing in Australia?
Yes. A Food Standards Code change that took effect on 9 June 2026 limits formulated supplementary sports foods, which includes most pre-workout powders, to 200 mg of caffeine in a one-day quantity from all sources. Labels must also declare caffeine per serve and say the product contains caffeine. Businesses have until June 2028 to comply, so older labels will still be around.
Can drug-tested athletes use pre-workout?
Caffeine was removed from the World Anti-Doping Agency prohibited list in 2004, but the AIS warns that multi-ingredient pre-workouts carry a risk of containing banned substances. If you are drug tested, choose a batch-tested product, for example HASTA or Informed Sport certified, and check with your sport. Batch testing lowers the risk but cannot guarantee a product is clean.
Where can I buy pre-workout in Melbourne?
Supps247 has stores across Melbourne, from Chapel Street, South Yarra and Moonee Ponds to Dandenong, where you can compare high-stim, moderate and stim-free pre-workouts such as Legit Xtreme, Cellucor C4 Original and Rule One R1 Pump side by side. Stock varies by store, so check the product page or call before you travel. You can also buy pre-workout online. We deliver Australia-wide, usually in 2 to 8 business days, and orders of $99.99 or more ship free. Find your nearest store.
Is pre-workout bad for you?
For most healthy adults, a pre-workout taken as directed is generally well tolerated, but the caffeine dose matters. The Australian Institute of Sport lists a faster heart rate, anxiety and disrupted sleep as effects of too much caffeine, and problems usually come from extreme-stim serves, doubling scoops or adding coffee and energy drinks on top. A moderate formula such as Gold Standard Pre Workout by Optimum Nutrition, or a stim-free one like Primabolics Grind Non-Stim, keeps the risk lower. Talk to your GP first if you have a heart condition or high blood pressure, or take regular medication.
Is there a good pre-workout for women?
Pre-workouts are not made differently for women, so the label matters more than the marketing. The key number is caffeine per serve compared with your body weight: the AIS notes benefits from about 2 to 3 mg per kg, which is roughly 120 to 180 mg for a 60 kg person. Some high-stim products, such as Legit Xtreme, are well above that in a full scoop. A moderate formula, a smaller serve where the label allows, or a stim-free option such as Rule One R1 Pump Non-Stim may suit better. Caffeinated sports foods are not suitable in pregnancy or while breastfeeding.
How do I find cheap pre-workout or pre-workout on sale in Australia?
Compare cost per serve, not tub price, and check what the label calls a serve: some tubs count half scoops, so a 40-serve tub may only give 20 full scoops. Larger 40 or 50-serve tubs can cost less per serve than 20-serve tubs. Browse our specials and products under 50 dollars for current deals, and members can use our price match guarantee on eligible items. Online orders of $99.99 or more ship free anywhere in Australia.

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