Pre Workout Supplements

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

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

• Legit Xtreme Pre-Workout: our top seller and a very high-stim formula. The label panel we checked lists 450 mg of caffeine anhydrous plus di-caffeine malate per scoop, so it is for experienced users only.
• Gold Standard Pre Workout by Optimum Nutrition: a moderate option listing 175 mg of caffeine, 3 g of creatine monohydrate and 1.5 g of beta-alanine per serve.
• Rule One R1 Pump Non-Stim Pre-Workout: a non-stim pre-workout, 30 servings per tub, for evening sessions or caffeine-sensitive lifters.
• Primabolics Grind Non-Stim Pre-Workout: a non-stim formula in a 360 g tub with 40 scoops.
• GAT Sport Pumptropic: a stimulant-free pump powder, 20 servings per 253 g tub.
• Zombie Labs Cross-Eyed: an extreme-stimulant pre-workout in a 40-serve tub, for people who already know their caffeine limits.

Related categories

• Creatine
• Beta-alanine
• L-Citrulline
• Focus and energy

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.