The safest way to take pre-workout for the first time is to have half a serve with water about 20 to 30 minutes before training, on a day you have had little other caffeine, and at least six hours before bed. See how you feel, then go up slowly over a few sessions only if you need to. That is the half-scoop rule, and it works for any pre-workout you buy in Australia.
Products that are dosed by the scoop make this easy. One scoop of Axe & Sledge Intake is 150 mg of caffeine, which is half its full two-scoop serve.
Beginner-friendly pre-workouts compared
| Pre-workout | Caffeine per scoop | Why it suits a first-timer | Price | Cost per scoop |
|---|---|---|---|---|
| Axe & Sledge Intake | 150 mg | One scoop is a moderate dose and the label tells new users to start there. Two scoops is the full serve. | $49.95 | $1.25 |
| Fresh Pre-Workout | About 180 mg | Also dosed by the scoop, and the lowest cost per scoop here. | $30.00 | $0.75 |
| Optimum Nutrition Gold Standard Pre | 175 mg | One full scoop is a moderate dose, with 3 g of creatine monohydrate included. | $59.95 | $2.00 |
| GAT Sport Pumptropic | None (labelled stimulant-free) | No caffeine, so you can try a pump product without the buzz or use it for night training. | $34.95 | $0.87 |
Prices are at the time of writing. Cost per scoop is the tub price divided by the scoops on the label. Caffeine figures come from each product label.
Step by step: your first pre-workout
- Check the caffeine on the label. Some pre-workouts have more than 300 mg in one scoop, which is more than a lot of people drink in a day.
- Start with half a serve in 250 to 350 mL of cold water. For a two-scoop product that means one scoop.
- Drink it 20 to 30 minutes before training, as most labels direct.
- Skip other caffeine that day until you know how you react. Coffee, energy drinks and cola all count.
- Eat a small meal a couple of hours before if you tend to get an upset stomach, and drink water during your session.
- Note how you feel during training, after training and at bedtime. Go up to a full serve only if you need to, and never take more than the label says.
What is normal and what is not
| What you feel | What it means |
|---|---|
| Tingling face, ears or hands | Normal. It comes from beta-alanine and fades on its own. The ISSN says it is harmless. |
| More energy and focus | The caffeine working. |
| A bigger pump | From ingredients such as citrulline, betaine or nitrates. |
| Jittery, anxious or a racing heart | Too much caffeine for you. Use less next time, or switch to a lower-caffeine or stim-free product. |
| Trouble sleeping that night | You took it too late, or took too much. Train earlier or use less. |
| Chest pain, fainting, or a very fast or irregular heartbeat | Stop training and get medical help straight away. |
How much caffeine is right for a beginner?
The International Society of Sports Nutrition (ISSN) says caffeine improves exercise performance at about 3 to 6 mg per kg of body weight, and that higher doses mostly add side effects. For a 60 kg person, 3 mg per kg is 180 mg, which is about one scoop of any of the stimulant products in the table above. You do not need to start at the top of the range.
The European Food Safety Authority (EFSA) considers single doses of up to 200 mg, and up to 400 mg a day from all sources, safe for most healthy adults. If you already drink a couple of coffees a day, a full serve of a strong pre-workout can take you past that daily total. Our pre-workout caffeine guide explains the limits in more detail.
Caffeine also lingers. In one sleep study, caffeine taken six hours before bed still cut sleep by about an hour, so first-timers who train at night are better off with a stim-free product.
Who should skip pre-workout
- Anyone under 18. Read our supplements for teenagers guide instead.
- People who are pregnant or breastfeeding.
- Anyone with a heart condition, high blood pressure or anxiety, or who takes regular medication. Talk to your GP before you try a stimulant pre-workout.
- People who are very sensitive to caffeine. A stim-free pump product may suit you better.
- Athletes who are drug tested. Check that the product is batch tested and ask your sport before you use it.
Do you even need pre-workout?
No. A coffee gives you caffeine for less money, and food, sleep and a good program matter more than any scoop. Pre-workout is a convenience: it puts caffeine together with ingredients such as citrulline and beta-alanine in one drink. If you enjoy it and use it sensibly, it can make training feel better.
Our pick for your first pre-workout
- Best first pre-workout: Axe & Sledge Intake. One scoop is a sensible 150 mg, and you can move to two scoops later. It is $49.95 at the time of writing.
- Best on a budget: Fresh Pre-Workout at about $0.75 per scoop. It was one of our best-selling pre-workouts over the last six months.
- Simplest dosing: Gold Standard Pre. One 10 g scoop is the full serve, at 175 mg of caffeine, so half a scoop is your first try.
- No caffeine at all: GAT Sport Pumptropic, or browse our stimulant-free pre-workouts.
When you are ready to compare more formulas, see our best pre-workout in Australia guide or browse all pre-workouts.
How our price compares
Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.
| Product | Supps247 | Nutrition Warehouse | ASN | Elite Supps | Supplement Mart |
|---|---|---|---|---|---|
| Axe & Sledge Intake 40 scoops | $49.95 | $79.95 | Not listed | Not listed | Not listed |
| ON Gold Standard Pre 30 serves | $59.95 | $53.95 | $53.95 | $54.90 | $53.95 |
| GAT Sport Pumptropic 253 g | $34.95 | Not confirmed | Not listed | Not listed | Not listed |
Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Not listed means we could not find that exact product on their site. Not confirmed means we could not confirm the same product and size. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).
Shop the products in this guide
Axe & Sledge Intake$49.95
Fresh Pre-Workout 40 scoops$30.00
ON Gold Standard Pre 30 serves$59.95
GAT Sport Pumptropic (stim-free)$34.95
Browse all pre-workouts and stimulant-free pre-workouts.
FAQs
How much pre-workout should a beginner take?
Start with half the full serve on the label. For a two-scoop product such as Axe & Sledge Intake, that is one scoop. Check how much caffeine that gives you, and keep it close to 3 mg per kg of body weight for your first few sessions. Go up slowly only if you need to, and never take more than the label directs.
When should I take pre-workout?
Most labels say 20 to 30 minutes before training. Try to keep it at least six hours before bed, because caffeine can stay in your system for hours. One study found caffeine taken six hours before bed still cut sleep by about an hour. If you train late, a stim-free pre-workout is the better choice.
Why does pre-workout make me itchy or tingly?
That pins-and-needles feeling is usually beta-alanine. The ISSN says the tingle, called paraesthesia, is harmless and fades on its own. Smaller doses reduce it, so a half serve often feels milder. If you do not like it, look for a pre-workout with less beta-alanine, or one without it.
Can I take pre-workout on an empty stomach?
You can, but some people feel sick or more jittery when they take caffeine without food. A small meal one to two hours before training often helps. Mixing your scoop with enough water, about 250 to 350 mL, can also make it sit better.
Can I drink coffee with pre-workout?
It is best not to, especially on your first try. A cup of coffee can add around 100 mg or more of caffeine on top of your scoop. EFSA considers up to 400 mg a day from all sources safe for most healthy adults, and up to 200 mg in one go, so count everything you have that day.
Sources: EFSA scientific opinion on the safety of caffeine (2015); ISSN position stand: caffeine and exercise performance (2021); ISSN position stand: beta-alanine (2015); Drake et al. Caffeine effects on sleep taken 0, 3 or 6 hours before bed (2013); product labels and brand nutrition panels, checked October 2026.
Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.
Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
