Pre-Workout Supplements – An Evidence - Based Guide
by Adam Gonzalez, PhD, CSCS,*D, and Guillermo Escalante, DSC, MBA, ATC, CSCS
Personal Training Quarterly
November 2024
Vol 11, Issue 2
The aim of this article is to provide an overview of the research on multi-ingredient pre-workout supplements (MIPS) and educate personal trainers on the various formulas and products on the market for making recommendations to clients.
Paywall block issue
This article is not configured properly for members or paid content.
isMemberOnly: {{isMemberOnly}} | isPaidContent: {{isPaidContent}}
spc: One or more parts of the product SPC is missing.
Read the full article
View the video
Login to view more
{{discountDesc}} Valid thru {{discountEnds}}
This {{ogType == 'video.other' ? 'video':'article'}} is available with a NSCA membership
or can be purchased for {{prices}}
or can be purchased. Price range: {{prices}}
Price includes membership pricing and promotions
This {{ogType == 'video.other' ? 'video':'article'}} can be purchased for {{prices}}
Price includes membership pricing and promotions
Purchase this {{ogType == 'video.other' ? 'video':'article'}}. Price range: {{prices}}
Price range includes membership pricing and promotions
References
- Beyer, KS, Gadsden, M, Patterson-Zuber, P, and Gonzalez, AM. A single dose multi-ingredient pre-workout supplement enhances upper body resistance exercise performance. Frontiers in Nutrition 11, 2024.
- Cholewa, JM, Guimaraes-Ferreira, L, and Zanchi, NE. Effects of betaine on performance and body composition: A review of recent findings and potential mechanisms. Amino Acids 46: 785-1793, 2014.
- Corbett, LJ, Bunch, MR, Smith, MB, and Bunch, TJ. An overview of the risks and impact of pre-exercise supplements for exercise performance, recovery, and cardiovascular health. Current Cardiovascular Risk Reports 1-10, 2024.
- Curtis, J, Evans, C, Mekhail, V, Czartoryski, P, Carlos Santana, J, and Antonio, J. The effects of a pre-workout supplement on measures of alertness, mood, and lower-extremity power. Cureus 14(5): 2022.
- Eudy, AE, Gordon, LL, Hockaday, BC, Lee, DA, Lee, V, Luu, D, et al. Efficacy and safety of ingredients found in preworkout supplements. American Journal of Health-System Pharmacy 70(7): 577-588, 2013.
- Gonzalez, AM, and Trexler, ET. Effects of citrulline supplementation on exercise performance in humans: A review of the current literature. The Journal of Strength and Conditioning Research 34(5): 1480-1495, 2020.
- Gonzalez, AM, Townsend, JR, Pinzone, AG, and Hoffman, JR. Supplementation with nitric oxide precursors for strength performance: A review of the current literature. Nutrients 15(3): 660, 2023.
- Guest, NS, VanDusseldorp, TA, Nelson, MT, Grgic, J, Schoenfeld, BJ, Jenkins, NDM, et al. International Society of Sports Nutrition position stand: Caffeine and exercise performance. Journal of the International Society of Sports Nutrition 18(1): 1, 2021.
- Harty, PS, Zabriskie, HA, Erickson, JL, Molling, PE, Kerksick, CM, and Jagim, AR. Multi-ingredient pre-workout supplements, safety implications, and performance outcomes: A brief review. Journal of the International Society of Sports Nutrition 15: 1-28, 2018.
- Jagim, AR, Camic, CL, and Harty, PS. Common habits, adverse events, and opinions regarding pre-workout supplement use among regular consumers. Nutrients 11(4): 855, 2019.
- Jagim, AR, Harty, PS, and Camic, CL. Common ingredient profiles of multi-ingredient pre-workout supplements. Nutrients 11(2): 254, 2019.
- Jagim, AR, Harty, PS, Erickson, JL, Tinsley, GM, Garner, D, and Galpin, AJ. Prevalence of adulteration in dietary supplements and recommendations for safe supplement practices in sport. Frontiers in Sports and Active Living 5, 2023.
- Jongkees, BJ, Hommel, B, Kuhn, S, and Colzato, LS. Effect of tyrosine supplementation on clinical and healthy populations under stress or cognitive demands—A review. Journal of Psychiatric Research 70: 50-57, 2015.
- Kreider, RB, Kalman, DS, Antonio, J, Ziegenfuss, TN, Wildman, R, Collins, R, et al. International Society of Sports Nutrition position stand: Safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition 14(1): 18, 2017.
- Plotkin, DL, Delcastillo, K, Van Every, DW, Tipton, KD, Aragon, AA, and Schoenfeld, BJ. Isolated leucine and branched-chain amino acid supplementation for enhancing muscular strength and hypertrophy: A narrative review. International Journal of Sport Nutrition and Exercise Metabolism 31(3): 292-301, 2021.
- Saunders, B, Elliott-Sale, K, Artioli, G, Swinton, PA, Dolan, E, Roschel, H, et al. Beta-alanine supplementation to improve exercise capacity and performance: A systematic review and metaanalysis. British Journal of Sports Medicine 51(8): 658-669, 2017.
- Spradley, BD, Crowley, KR, Tai, CY, Kendall, KL, Fukuda, DH, Esposito, EN, et al. Ingesting a pre-workout supplement containing caffeine, B-vitamins, amino acids, creatine, and beta-alanine before exercise delays fatigue while improving reaction time and muscular endurance. Nutrition and Metabolism 9: 1-9, 2012.
- Stratton, MT, Siedler, MR, Harty, PS, Rodriguez, C, Boykin, JR, Green, JJ, et al. The influence of caffeinated and non-caffeinated multi-ingredient pre-workout supplements on resistance exercise performance and subjective outcomes. Journal of the International Society of Sports Nutrition 19(1): 126-149, 2022.
- Waldron, M, Patterson, SD, Tallent, J, and Jeffries, O. The effects of an oral taurine dose and supplementation period on endurance exercise performance in humans: A meta-analysis. Sports Medicine 48: 1247-1253, 2018.
- Walsh, AL, Gonzalez, AM, Ratamess, NA, Kang, J, and Hoffman, JR. Improved time to exhaustion following ingestion of the energy drink Amino Impact™. Journal of the International Society of Sports Nutrition 7: 1-6, 2010.
- Privacy Policy
- Your Privacy Choices
- Terms of Use
- Retraction and Correction Policy
- © 2025 National Strength and Conditioning Association