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    • Feb 25, 2023

Caffeine vs. multi-ingredient pre-workout supplement: What is best to boost performance

đŸ”„ Do you really need your pre-workout shake?

👀 Let’s dig into some literature. This new study subjected 15 volunteers to 5 sets of 10 reps bench press. In one trial they consumed a high dose of caffeine (6 mg/kg) and in another trial, 72 h later, they consumed a popular pre-workout shake.

The pre-workout contained the same amount of caffeine with additional ingredients such a b-alanine, alpha-ketoglutarate and citrulline [see slide 2 for details].

📉📈 What were the results?

❌ The pre-workout shake did not improve performance more that caffeine, on the contrary, people did slightly more reps when they only ingested caffeine vs. the pre-workout. It seemed that, if anything, the additional ingredients hampered the effectiveness of the pre-workout mix.

💡Take home, this study suggests that there is no need to take a special pre-workout mix. Just consume some caffeine in the form of coffee or chewing gum and you will be just fine.

👍 Read the full study here: PMID: 35565718



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