Fresh Pre-Workout by Fresh Supps is a stimulant pre-workout for healthy adults who already handle caffeine well. One 8 g scoop gives 3 g of L-citrulline, 1.6 g of beta-alanine and about 180 mg of caffeine. Two scoops is the full serve and doubles everything, including the 360 mg of caffeine stated on the label. Each tub holds 40 scoops. See Fresh Pre-Workout at Supps247.
At a glance
| Detail | Fresh Pre-Workout |
|---|---|
| Brand | Fresh Supps |
| Type | Stimulant pre-workout powder |
| Serve size | 1 scoop (8 g) or 2 scoops (16 g) |
| Key actives per scoop | 3,000 mg L-citrulline, 1,600 mg beta-alanine, 1,000 mg betaine anhydrous, 500 mg taurine, 250 mg L-tyrosine |
| Caffeine | About 180 mg per scoop (150 mg caffeine anhydrous plus 50 mg VitaShure slow-release caffeine at 60% caffeine). Label: 360 mg per 2-scoop serve. |
| Sodium | 95 mg per scoop |
| Servings / sizes we list | One 320 g tub: 40 single scoops or 20 two-scoop serves |
| Flavours we list | Lemon Italian Ice, Mother Pucker, Just Peachy, Miami Vice |
| Dietary notes | Sweetened with sucralose. Made in a facility that may also process milk, eggs, soy, wheat, tree nuts and shellfish. |
What is in Fresh Pre-Workout
Caffeine. One scoop works out to about 180 mg of caffeine, and the label states 360 mg for two scoops. The Australian Institute of Sport (AIS) caffeine fact sheet says the performance benefit seems to plateau at around 3 mg per kg of body weight, or about 200 mg, and that people vary a lot in how they respond.
Food Standards Australia New Zealand (FSANZ) advises adults to have no more than 400 mg of caffeine a day from all sources and no more than 200 mg in a single serving. One scoop sits under that single-serve figure. Two scoops do not.
Beta-alanine. This is the ingredient behind the tingle. The AIS says single doses of regular beta-alanine above 800 to 1,600 mg can cause a tingling feeling on the skin that can last up to an hour, and one scoop has 1,600 mg. The AIS also says beta-alanine works by building up muscle carnosine with daily use over at least 4 weeks, and there is no evidence a single pre-workout dose helps performance.
L-citrulline and betaine. Each scoop has 3,000 mg of L-citrulline and 1,000 mg of betaine anhydrous. A 2019 meta-analysis by Trexler and colleagues in Sports Medicine found citrulline gave a small benefit for high-intensity strength and power. The NIH Office of Dietary Supplements (ODS) says the research does not provide strong support for citrulline as a performance aid, and describes the betaine studies as small and conflicting, with modest effects.
The rest. Each scoop also lists taurine, L-tyrosine, pink Himalayan salt, an S7 plant extract blend, CognatiQ coffee fruit extract and AstraGin. The AIS places tyrosine in Group C, where the evidence either does not support a benefit for athletes or is too limited to judge.
Who it suits
- Healthy adults aged 18 and over who already use caffeine without problems.
- People who like to adjust their dose: one scoop for a lighter session, two scoops only once one scoop sits well.
- Gym-goers wanting caffeine, citrulline and beta-alanine in one drink.
- People who train earlier in the day, well before bedtime.
Who should check first
- Under 18: the label says it is only intended for healthy adults 18 years of age or older.
- Pregnant, breastfeeding or trying to conceive: the label says it is not for use. FSANZ advises no more than 200 mg of caffeine a day from all sources during pregnancy and breastfeeding.
- Medical conditions or medication: the label says to talk to a qualified healthcare professional first, and to stop use two weeks before surgery.
- Caffeine sensitivity: the label warns too much caffeine may cause nervousness, sleeplessness and occasionally a rapid heartbeat, and says not to have other caffeine while using it.
- Allergies: it is made in a facility that may also process milk, eggs, soy, wheat, tree nuts and shellfish.
- Drug-tested athletes: we did not find a third-party certification claim on the Fresh Supps product page. Sport Integrity Australia advises choosing batch-tested products (HASTA or Informed Sport) and checking the product and batch number in its app. See our guide to supplements for drug-tested athletes.
How to use Fresh Pre-Workout
Fresh Supps directs 1 to 2 scoops mixed with 8 to 10 fl oz (about 240 to 300 ml) of water, 20 to 30 minutes before exercise. The brand says 2 scoops gives the full effect and beginners should start with 1 scoop to assess tolerance, and the label says not to exceed 2 servings (2 scoops).
Our advice: start with half a serve, which here means one scoop and about 180 mg of caffeine. Two scoops, at 360 mg, is well above the FSANZ 200 mg single-serving guide and close to the 400 mg daily total, so only consider it if one scoop sits well and you have had no other caffeine that day.
Timing matters too. The AIS notes caffeine has a half-life of about 5 hours and can affect sleep even at low intakes, so skip it before evening sessions or choose something from our stim-free range. For more on daily limits, read pre-workout caffeine: how much is safe under Australian rules.
How it compares
- Legit Edge Pre-Workout: also taken at 1 to 2 scoops, and Legit describes low-stim and high-stim serving options. The tub is listed at 50 serves.
- EVP 3D Stim-Free Pre-Workout: Evogen describes it as caffeine-free, so it suits evening training or anyone avoiding stimulants.
- Chaotic Rage by Mad House Innovations: a one-scoop serve that lists synephrine and theobromine alongside caffeine. Fresh lists neither.
Still deciding? See our pre-workout guide.
Where to buy Fresh Pre-Workout in Melbourne and Australia
You can buy Fresh Pre-Workout online at Supps247 with Australia-wide delivery, or order online and click and collect from one of the 11 Supps247 stores that offer online pickup. Supps247 has 18 stores, 17 in Victoria plus Richlands in Queensland, and you can find your nearest one on our store locator. Our staff are happy to help you compare labels side by side in store.
Supps247 also offers a price match guarantee. Conditions apply.
Fresh pre-workout review: our verdict
Fresh is a well-balanced stim pre-workout for adults who already handle caffeine, and its biggest strength is flexible dosing. One 8 g scoop gives about 180 mg of caffeine with 3 g of L-citrulline and 1.6 g of beta-alanine, which sits under the FSANZ 200 mg single-serve guide, and the tub stretches to 40 single scoops. The catch is the full two-scoop serve: 360 mg of caffeine is well past that guide and close to the daily limit. Make one scoop your normal dose, skip it before evening sessions, and expect the beta-alanine tingle. If you want no caffeine at all, choose a stim-free pre-workout instead.
FAQs
How much caffeine is in Fresh Pre-Workout?
About 180 mg per scoop: 150 mg of caffeine anhydrous plus 50 mg of VitaShure, which is 60% caffeine. The label states 360 mg for the full 2-scoop serve. FSANZ advises adults to keep to 200 mg or less in a single serving and 400 mg or less a day from all sources.
Is Fresh Pre-Workout good for beginners?
It can be, as long as you start with one scoop. That gives you about 180 mg of caffeine, close to the roughly 200 mg the AIS says is enough for a performance benefit. Try it on a day without coffee or energy drinks.
Why does Fresh Pre-Workout make me tingle?
That is the beta-alanine. Each scoop has 1,600 mg, and the AIS says single doses above 800 to 1,600 mg can cause a tingling feeling on the skin that can last up to an hour.
When should I take Fresh Pre-Workout?
Take it 20 to 30 minutes before exercise, as the label directs. Because caffeine has a half-life of about 5 hours, avoid it late in the day if you want to sleep well.
Can women take Fresh Pre-Workout?
Yes, healthy adult women can use it the same way, starting with one scoop. The label says it is not for use if you are pregnant, nursing or trying to become pregnant.
Label details checked against the official Fresh Supps product page on 19 October 2026. Formulas can change, so always read the label on the product you buy and follow the directions.
Sources: Fresh Supps, FRESH Pre product page; Fresh Supps, Lemon Italian Ice supplement facts label; AIS Supplement Framework, Group A (caffeine and beta-alanine fact sheets); AIS Supplement Framework, Group C; FSANZ, Caffeine powders and high caffeine content foods; NIH ODS, Dietary Supplements for Exercise and Athletic Performance; Trexler et al. (2019), citrulline and strength and power meta-analysis, Sports Medicine; Sport Integrity Australia, Supplements in sport; Legit Supps, Legit Edge Pre-Workout; Evogen, EVP-3D Non-Stim Pre-Workout
