Our 5 Best Pre Workout Ingredients for Increased Strength


Here’s the benefits every pre workout should deliver: 

  • Energy boosts
  • Increased strength
  • Improved endurance
  • Enhanced muscle pumps

Ultimately, these 4 key benefits will ensure you perform at your best every time.

But how do you choose the pre workout that offers them? Good question.


Top 5 Pre Workout Ingredients

Check them out:

1. Citrulline Malate

If you’re new to supplements, then there’s a high chance that you haven’t heard about this ingredient before.

But don’t worry, it’s not too complicated. Citrulline Malate is basically L-Citrulline bound with Malic Acid.

What does L-Citrulline do?

It’s found to be able to convert into L-Arginine in your kidneys, increasing your nitric oxide levels, blood flow – and therefore enhancing your muscle pumps in the gym.

What does Malic Acid do? 

In case you’re worried, this isn’t the same kind of ‘acid’ that’ll burn your face off. Instead, it’s able to raise your ATP levels, which increases your strength & endurance in the gym.

As Citrulline Malate is composed of both L-Citrulline Malate & Malic Acid, it’s able to deliver the benefits of both – if dosed correctly.

Optimal dosage


Remember that getting the dosage right is equally as important as choosing an effective nutrient.

Simply put, the optimal dosage for Citrulline Malate has shown to be 6,000mg in scientific studies. This means that consuming 6,000mg dosages will lead to you experiencing enhanced muscle pumps[1], strength and endurance [2].

2. Creatine Monohydrate

Creatine Monohydrate has been used by athletes since the 1990’s; it’s still widely recognized as the most reliable, and one of the safest ingredients in the industry.

How does it work? 

Creatine Monohydrate works by regenerating ATP (which is the main currency for energy in your body).

Ultimately, this results in you experiencing enhance strengh & endurance levels; this really helps you squeeze out those last few reps every set and make more progress on your fitness goals.

Optimal dosage 

The optimal dosage of Creatine Monohydrate is up to personal preference.

As we mentioned before, many prefer consuming this compound separately in dosages throughout their day. If this is the case, then they’ll want a pre workout containing around 1,000mg Creatine Monohydrate.

Ultimately, 1,000mg of this compound is all you need before your gym session to improve your sporting performance.

However, it’s also worth noting that you can safely consume up to 5g per day, if you want to.

3 & 4. Caffeine & L-Theanine (Smart-Caffeine Combo)

These 2 nutrients work in synergy to form what’s known as a ‘smart-caffeine’.

How does it work? 

When L-Theanine is consumed with Caffeine, it’s able keep your heart rate and blood pressure steady, while keeping you focused in the gym and strengthening your mind-muscle-connection.


This means that you’ll avoid side effects such as jitters, while reaping the benefits of Caffeine. Not bad, ey?

In fact, this combo is naturally found in green tea, which is why this hot drink can help you focus while keeping you safer from jittters than coffee.

Optimal dosage 

Although these 2 nutrients do work together, they should never be listed as a proprietary blend.

You should always know the exact dosage of caffeine you consume – to ensure that you do stay safe from side effects. We recommend starting by consuming under 200mg Caffeine in pre workout supplements, to test your tolerance safely.

However, it’s worth noting that you need to consume more L-Theanine than Caffeine for it to work.

5. L-Carnitine

L-Carnitine is a compound that’s plays an important role in energy metabolism. It’s both produced by your body, and can be consumed through foods in smaller amounts.

How does it work? 

We mentioned that L-Carnitine is involved in energy metabolism; this means that it can help to increase your focus and alertness in the gym, while reducing fatigue and muscular damage.

This will help you feel less sore between workouts, and allow you to train more frequently in peak condition.

Optimal dosage 

Although you can consume L-Carnitine through foods, it’ll be difficult to intake an optimal dosage this way.

As a result, the most efficient way to consume an effective dosage of L-Carnitine is through a supplement, such as a pre-workout.

In numerous studies, the optimal dosage of L-Carnitine has shown to be between 500mg-1,000mg per serving.