Fair evidence · Performance
Pre-workout blend
Convenience: several ingredients in one scoop
Fair evidence
The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
A pre-workout is usually caffeine plus beta-alanine plus citrulline. Each of the three has evidence, but only at a sufficient dose. Watch the dosage: you can only expect the effect if each ingredient is present at the study dose. With a 'proprietary blend' the proportions aren't listed, so you can't check.
- Dosage
- As per the label, but check the individual amounts
- Timing
- 20–30 minutes before your workout
- Approx. price
- €25–45 per month
Watch out
Check the individual ingredients: if you don't get 4–6 g of beta-alanine (spread over the day) and 6–8 g of citrulline malate, you're mostly buying caffeine. Separate tubs are usually easier to dose.
Frequently asked questions about supplements
How much Pre-workout blend per day?
As per the label, but check the individual amounts
When should you take Pre-workout blend?
20–30 minutes before your workout
Does Pre-workout blend really work?
Fair evidence. The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
What does Pre-workout blend cost?
€25–45 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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