Pre-workout boosters: Top 10 test | 2024

How to Properly Take a Pre-Workout Booster: A Guide

No matter how your preferred pre-workout booster is composed, the rules for taking it are almost always the same. The timing and method of intake play a crucial role in determining whether your pre-workout booster can fully unleash its effects.

1. The Right Timing – When to Take a Pre-Workout Booster?

The name gives it away: you should always take a pre-workout booster before your workout. Whether the booster kicks in after 15, 30, or 45 minutes largely depends on the supplement. Usually, the manufacturer provides a recommendation on how long before training you should take the booster.

However, the “right” (and consequently the “wrong”) timing also depends on your individual circumstances. If you prefer training in the evening but are sensitive to stimulants like caffeine, a booster might be counterproductive. If it prevents you from sleeping and keeps you up half the night, your recovery phase will be minimal – and the training effect will be lost. If a stim-free pre-workout booster is not an option for you, you may have to adjust your training habits.

2. Pre-Workout Booster: Capsules or Powder?

Whether you take your pre-workout booster as capsules or powder is entirely up to you. Both forms work the same way, and you’ll find both options widely available. However, there is a difference in how long it takes for the effects to kick in. If you take your pre-workout booster in capsule form, you should allow for more time before starting your workout. The reason is that the capsules need to dissolve in your stomach before they can start working. Additionally, capsules tend to have less filler and usually focus on energy and focus. You’ll rarely find pump-boosting ingredients in capsules.

3. Time Since Your Last Meal

As a rule of thumb: the further away your last meal is, the faster the booster will kick in. In other words, if you’ve eaten just before your workout, the booster may not fully take effect when you start. We recommend waiting at least two hours after your last meal before taking the pre-workout booster.

That doesn’t mean you should go hungry before your workout. On the contrary, the time between your last meal and your workout shouldn’t be too long either. Otherwise, you’ll feel weak during training, and your body won’t have the energy reserves to perform at its best.

4. Watch Out for Potential Tolerance

Breaks are important, not just in training but also when taking pre-workout boosters. This is especially true if your booster contains stimulants like caffeine. Over time, your body builds tolerance, meaning you’ll need larger doses to achieve the same effect. To avoid this, try not to take such supplements on consecutive days. And of course, you don’t need a pre-workout booster for every workout. In fact, having some booster-free workout days is recommended.

Not all supplements carry the risk of tolerance buildup. Whether or not you need to watch out for this depends on the ingredients list.

5. What’s Up with the Clumps in the Powder?

You’ve just opened your pre-workout booster a few days ago, and already you’re finding unappealing clumps in the powder? Is it time to toss it? No. It’s completely normal for powdered boosters to clump after a while. This happens because many supplement ingredients, like L-Arginine or Citrulline Malate, are hygroscopic, meaning they attract moisture from the air, which causes the clumping. These clumps aren’t harmful and have no effect on the booster’s performance. Once you mix the powder with water, the clumps will dissolve – literally.

Who Benefits Most from Pre-Workout Boosters?

Brutal pumps, razor-sharp focus, better performance: thanks to their wide range of effects, pre-workout boosters are interesting for both strength and endurance athletes. Athletes stuck on a stubborn plateau, in particular, can take their performance to the next level with a pre-workout booster.

Pre-Workout Boosters for Women?

There’s a persistent misconception that pre-workout boosters are only for muscular male athletes. In reality, women can also benefit from the motivational and circulation-enhancing effects of pre-workout boosters. However, most pre-workout boosters are not specifically targeted toward women. So, you may need to adjust the dosage according to your body weight. Aside from that, the same rules apply to pre-workout boosters for women as they do for men.

3 Tips for Buying Pre-Workout Boosters

The best way to learn about the potential and actual effects of a booster is by reading a review. If you can’t find a review for the booster you’re interested in, checking the ingredient list can give you a good idea. Additionally, here are three key points you should always consider when buying pre-workout boosters:

1.) Be Cautious with Proprietary Blends

Some manufacturers use what are called “proprietary blends.” These are special ingredient combinations uniquely formulated by the manufacturer. Often, terms like "matrix" are used to describe the intended effect. The problem is that the exact composition of these blends is usually not listed in detail on the ingredient list. A proprietary blend can be cleverly formulated and powerful, but it’s difficult to determine how the individual ingredients are dosed, making it harder to predict the pre-workout booster’s effects. When trying a booster with proprietary blends, start slowly and build up. Also, if available, check out the associated review on Boosterjunkies before taking it.

2.) Don’t Overestimate the Importance of Creatine

There’s no denying that creatine has numerous benefits. Once considered a secret among athletes, it is now one of the most researched supplements in the fitness industry. It’s proven to increase physical performance and strength while also improving the appearance of muscles due to water retention.

But does every good pre-workout booster need to include creatine? Not really. Some manufacturers do add creatine to their boosters, but the effects are unlikely to be significant. The reason is that creatine only works when taken daily in sufficiently high, yet safe, doses. Pre-workout boosters, however, are not designed for daily use. While having creatine in a booster is not a downside, it’s certainly not a must-have.

3.) Don’t Use Pre-Workout Boosters Primarily for Fat Burning

Of course, there are boosters that can positively impact fat burning. A quick look at the ingredient list will tell you if that’s the case. Ingredients like taurine or piperine can help boost fat burning, and manufacturers often highlight this feature. However, increasing fat burning or losing weight is not the primary goal of a pre-workout booster. If you’re looking to specifically target fat loss, fat burners are a better choice. They either boost metabolism to promote thermogenesis or enhance the transport of fatty acids in the blood.

What if the Effects Are Lacking?

You’ve done everything right. You researched the booster’s composition and followed all our tips when purchasing it, yet you’re still not getting the desired effect. Here’s what could be going wrong and what to do next:

Adjust the Dosage

When you’re just starting with a new pre-workout booster, it’s not uncommon to feel only mild effects. Once you’re sure that you tolerate the supplement well, you can gradually increase the dosage to the manufacturer’s recommended maximum. As a rule of thumb: the more you weigh, the higher the dose you’ll need to achieve the desired effect.

Check the Ingredient List

It’s possible that the booster’s effect relies heavily on caffeine. If you’re already a regular coffee drinker, you may have developed a tolerance to caffeine. You have two options: choose a supplement that doesn’t rely on caffeine, or take a break from caffeine to let your tolerance decrease.

Don’t Expect Too Much

We know that when product descriptions promise “razor-sharp focus” or a “brutal pump,” expectations can be high. But especially with pre-workout boosters that, unlike hardcore boosters, don’t rely on intense stimulants, it’s important to keep things in perspective. Sharpened focus won’t turn you into Sherlock Holmes, and an increased pump won’t make you the Hulk. You should feel a noticeable improvement in your workout performance, but don’t expect to be juggling dumbbells you couldn’t lift before.

Question the Quality of the Booster

Unfortunately, not every product can live up to the grand promises made by its manufacturer. If, despite the maximum dose, realistic expectations, and no tolerance buildup, the effect is still underwhelming, you may have simply chosen a poor-quality supplement. Or perhaps it’s just not the right match for your individual needs. In this case, the only solution is to try a different pre-workout booster—or select one from our Pre-Workout Booster Test. If you choose a product from our ranking of the best pre-workout boosters, you can be confident that we’ve thoroughly tested it.

Side Effects: Are Boosters Dangerous?

Legal pre-workout boosters generally have little to no side effects. However, if you are sensitive to a specific ingredient, you might experience mild headaches or stomach discomfort. In that case, it’s best to switch to a different booster. Boosters containing stimulants like caffeine can also lead to sleep problems. Therefore, it’s wise not to train too late or to use a caffeine-free pre-workout booster.

Be cautious with hardcore boosters that contain strong stimulants. Always start with a low dose to minimize any side effects. The infamous “crash” after a workout – a period of low mood and fatigue – can also occur after taking a hardcore booster.

Always follow the manufacturer’s recommended dosage and never exceed it. Overdosing can result in heart palpitations, restlessness, or stomach issues.

Feeling Mild Side Effects? Here’s What to Do

Whether it’s a headache, mild nausea, or a rapid heartbeat, if you suspect that a pre-workout booster is causing side effects, follow these steps:

1. Don’t Panic! Mild side effects typically fade as quickly as they appear. Take a moment to breathe and relax.
2. Pause Your Workout – at least until you feel normal again. If necessary, stop the workout and rest.
3. Check Your Dosage – make sure you didn’t take too much. Next time, try a lower dose.
4. If Symptoms Persist, stop using the booster and consider switching to an alternative.
5. Consult a Doctor if the side effects last for an extended period.

Are There Cases of Severe Side Effects?

Cases of severe side effects, while widely discussed given the growing number of booster users, typically involve hardcore boosters with very strong stimulants, not classic pre-workout boosters.

Pre-Workout Booster: Tingling After Taking It?

If you feel tingling on your skin after taking a pre-workout booster, don’t worry. This is a common “side effect,” especially when the booster contains beta-alanine or niacin. These substances dilate blood vessels, improving oxygen and nutrient delivery to muscles. This vasodilation can sometimes cause a slight itching sensation.

Pre-Workout Boosters and Medications

If you take medication regularly, always exercise caution when using any kind of booster. Some ingredients can interact with certain medications, leading to severe or even dangerous side effects. Black pepper extract (piperine), for example, enhances the bioavailability and effect of both booster ingredients and medications. If you’re on regular medication, it’s essential to consult your doctor before starting a pre-workout booster.

Buying Pre-Workout Boosters or Making Your Own?

There’s no doubt that buying a pre-workout booster is the easiest way to enhance your training. Whether it’s the best option for you depends on your personal experience and needs. Maybe you’ve had bad experiences with a commonly used ingredient, or there’s a particular substance you don’t want to miss out on in your booster. In that case, you can make your own pre-workout booster. How exactly this works and what to consider when putting together your own booster is covered in detail on Boosterjunkies.

What Other Types of Training Boosters Are There?

In addition to classic pre-workout boosters, there are several other types of training boosters. Many of these supplements should also be taken shortly before training and share characteristics with pre-workout boosters. It’s important to know the following types:

Pump Booster

Taking a pump booster before training ensures optimal blood flow to your muscles. As a result, your muscles receive more nutrients and oxygen, enhancing performance and accelerating muscle growth. A bonus: the characteristic pump effect makes your muscles look particularly full, leaving an impressive silhouette. By the way, we’ve already reviewed the best EU Pump Boosters of 2023 for you.

EU Booster

EU boosters comply with strict EU regulations, which limits the types and doses of stimulants used. You won’t find harsh stimulants or high doses in EU boosters. Most EU boosters are strictly pump boosters.

US Booster & Hardcore Booster

Regulations in the US are less strict than in Europe. Hardcore boosters, which are legendary not just in the US but in Europe as well, are almost always US boosters with strong stimulants like DMAA or DMHA. If you’ve only ever used EU boosters, it’s wise to start with a lower dose when trying a US booster. Good to know: we also review the best Hardcore Boosters of 2023 and the best DMAA Boosters of 2023 on Boosterjunkies.

Nootropic Booster

Nootropic boosters contain substances that can cross the blood-brain barrier. These (usually plant-based) ingredients improve learning and memory, enhance concentration, and sharpen focus – which can significantly benefit your training.

Which Booster Is Right Before Training?

The type of booster that will help you reach your goals depends on your personal needs. To give you some general guidance:

• A pump booster is perfect if you want to elevate your physical performance without stimulants.
• Often feel tired and unmotivated before training? Then pre-workout boosters are ideal for increasing focus and inner drive.
• Want to push both your body and mind to their limits with hardcore boosters? US boosters are the way to go. But the potent stimulants in hardcore boosters are only suitable for experienced athletes.

Pump boosters, pre-workout boosters, and hardcore boosters can also be combined for added benefits.

Conclusion: Attention to Detail Pays Off

Pre-workout boosters come in various forms. The key to choosing the right one is checking the ingredient list or reading the relevant review on Boosterjunkies. If you haven’t yet picked a specific product, our pre-workout booster comparison will surely provide some inspiration.

In addition to choosing the right booster, it’s important to use it properly. Make sure to consider:

• Timing of intake
• Time since your last meal
• Dosage (adjusted for your body weight)
• Frequency of use

And of course, everyone reacts differently to boosters. It’s essential to start with a low dose and gradually increase it, rather than going straight to the maximum.