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Pre-Workout
Pre-workout without caffeine or stimulants: discover our own-brand pre-workout supplements, with creatine powder, tangerine-flavored BCAAs, HMB capsules, L-carnitine and an all-in-one with electrolytes, magnesium and collagen.
Train first thing, right after work or at night: with no caffeine, you pick the time. Mix your shake at home, in the locker room or before you leave the office, and carry the capsules in your bag.
Choose by what you're about to do. For strength work, start with creatine, taken on rest days too. Looking for caffeine? It isn't here: some gels and energy gummies carry it, with the milligrams on their product page. All own brand, with the grams of each ingredient per serving on the product page.
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Before training
Prepping the session isn't about a rush
Pre-workout without caffeine or stimulants
Pre-workout is what you take before training to get to the session ready. This category handles it without caffeine or other stimulants: daily staples like creatine, and electrolytes for hot days.
Shop pre-workout without caffeineEverything for before training
Creatine, BCAAs, HMB, L-carnitine and electrolytes
Zero caffeine
No stimulants: whatever time you train works
3 g of creatine
The amount set by the EU's authorized claim
Own brand
Grams per serving and full composition on every product page
How to choose by time left before training
The clock decides more than the tub: check how long you have.
More than an hour to go
With more than an hour ahead, food takes over: the American College of Sports Medicine places solid food 1 to 4 hours before exercise. Your usual plate, no rush and no supplements; ideas in what to eat before training.
About 60 minutes to go
An hour out, there's no room left for a full meal: something light works better. There's no caffeine here: some gels and gummies in our catalog carry it, with the milligrams on their product page; EFSA sets the safe intake for a healthy adult at 200 mg per dose.
30 minutes or less to go
There's little time left to digest: water and, if the session will be long or hot, electrolytes. Solid food sits heavy. Creatine is separate: it doesn't depend on the clock.
Doesn't matter when you train
Creatine and HMB are taken as a daily dose, whether you train or not: the routine doesn't depend on the time. Creatine is the only one on this page with an authorized claim on performance, 3 g a day.
What's here and when to take it
Each type of product, with its routine.
Creatine powder
Creatine increases physical performance in successive bursts of short-term, high intensity exercise: an authorized claim under Regulation (EU) No 432/2012, conditional on 3 g a day. The full creatine range has its own category.
HMB capsules
HMB has no authorized claim in the EU, so here it's just described, no promises: capsules with the amount per dose on the product page.
BCAA powder
BCAAs are leucine, isoleucine and valine, a powder you dissolve, before or during training, fasted too. They have no authorized claim either. How to fit them in, in how BCAAs are taken.
L-carnitine L-tartrate
L-carnitine L-tartrate comes in capsules and is taken daily, preferably before training. It has no authorized claim in the EU, not for weight and not for body fat. More detail, in L-carnitine: what it's for and how to take it.
Electrolytes and magnesium
For long or hot sessions there's an electrolyte blend and an all-in-one with creatine, magnesium and collagen. Magnesium does have an authorized claim — it contributes to normal muscle function and to the reduction of tiredness and fatigue — when the serving provides at least 15% of the reference value; the figure is on every product page.
What to check on the label before you buy
Three checks with the tub in your hand.
The dose per serving
Look for the grams of creatine or amino acids and the milligrams of magnesium or sodium in each serving. If the package only states the tub's total weight, you don't know what you're buying.
Whether the serving hits the mark
Compare the serving with the dose that has backing: 3 g daily in the case of creatine. To compare prices, work out what each daily dose costs, not each serving or each tub.
Caffeine-free pre-workout: blend or single
Stimulant-free pre-workouts blend creatine, beta-alanine, citrulline or nitrates, taurine and amino acids, often in a proprietary blend that doesn't give the amount of each. Here, creatine, BCAAs, HMB and L-carnitine come separately, each with its amount per serving on the product page.
Tip: if you're only going to add one thing and you train strength, start with creatine: 3 g a day, rest days included. Add the rest when your limit calls for it. How much and how, in how much creatine to take a day. If the session runs past the hour, move on to intra-workout; when you finish, to post-workout.
Frequently asked questions
Can you take pre-workout at night?
Yes. No product in this category carries caffeine or other stimulants, which is usually what wrecks the sleep of anyone training late. If your session is at ten at night, you can save the creatine for dinner and the electrolytes for your bottle. The time doesn't change the routine for any of them.
Is there pre-workout without caffeine or stimulants?
Yes: this whole category is. Creatine, BCAAs, HMB, L-carnitine and the all-in-one with electrolytes and magnesium carry no caffeine or other stimulants. If caffeine is exactly what you're after, it isn't here: some gels and energy gummies carry it, with the milligrams per unit on their product page.
What should you take before training if you don't want caffeine?
Food with carbohydrates 1 to 4 hours before, according to the American College of Sports Medicine, water and, if the session will be long or hot, electrolytes. If you train strength, creatine is separate: 3 g a day, at any time. Ideas for the meal before, in what to eat before training.
What's the best natural pre-workout?
The most natural one is food: carbohydrates 1 to 4 hours before exercise. Coffee provides caffeine; EFSA puts the safe intake for a healthy adult at 200 mg per dose. Of what's in this category, creatine is the only one with an authorized claim on performance. Homemade ideas, in natural pre-workout.
What's better, creatine or pre-workout?
They're not competing. A classic pre-workout is a blend that usually contains caffeine and is taken on session day; creatine is a daily base that builds up in muscle over weeks. The International Olympic Committee's 2018 consensus backs five standalone substances, no blends. If you're only buying one thing and you train strength, creatine.
What should you take 30 minutes before training?
At the half-hour mark, keep volume low and digestion easy: water and, if the session will be long or hot, electrolytes. Solid food is best left 1 to 4 hours before, according to the American College of Sports Medicine. Creatine doesn't depend on the time: take it with any meal of the day.
What happens if I take pre-workout and don't train?
With a caffeinated pre-workout, you take the caffeine anyway, and close to bedtime it can make it harder to fall asleep, according to EFSA. With the ones in this category, nothing: creatine and HMB are taken even on the days you don't set foot in the gym, and skipping them on rest days is what breaks the routine. Electrolytes only make sense if you're sweating.
What is pre-workout and what is it for?
Pre-workout is what you take before training. Some products are taken daily, like creatine; others are tied to the session, like electrolytes if you're going to sweat. In this category, none of them carry caffeine. What a pre-workout usually contains, in the pre-workout guide.
Do magnesium or electrolytes help with cramps?
There's no authorized claim in the EU linking a supplement to cramps, so you won't read that promise on this page. Regulation (EU) No 432/2012 does recognize that magnesium contributes to normal muscle function, but that claim is about muscle function in general, not about cramps, which have a multifactorial cause: we cover that in muscle cramps.
What pre-workout can someone with high blood pressure take?
With high blood pressure, the decision is your doctor's. There's no caffeine or other stimulants here, but electrolytes provide sodium: check the milligrams per serving on the product page and ask your doctor if you've been told to cut down on salt or you take medication.
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