Pre-Workout for Beginners: How to Choose

The best pre-workout for a beginner is one with a clearly labelled, moderate caffeine dose, or no caffeine at all, taken at half a serve first. Pre-workouts can help with energy and focus, but they are optional. Food, sleep and good training come first.

Step 1: Check the caffeine

  • Caffeine is the main active ingredient in most pre-workouts. Many contain 150 to 300 mg per full serve, and some contain more.
  • Research on performance commonly uses about 3 to 6 mg per kg of body weight, taken around 60 minutes before exercise (International Society of Sports Nutrition).
  • Count all your caffeine for the day. Health authorities such as the European Food Safety Authority consider up to about 400 mg a day safe for most healthy adults, and less in pregnancy.
  • Avoid stimulant pre-workouts within about 6 hours of bed.

Step 2: Stim, low-stim or stim-free?

Step 3: Know the common ingredients

  • Caffeine: energy and focus.
  • Citrulline: used for blood flow and the pump; studies typically use 6 to 8 g of citrulline malate.
  • Beta-alanine: used for high-intensity efforts lasting about 1 to 4 minutes; causes a harmless tingle.
  • Creatine: some pre-workouts include it, but often less than the 3 to 5 g daily dose.
  • Betaine, tyrosine and nitrates: other common additions.

Labels that list every ingredient and dose make comparison easier than proprietary blends.

Is pre-workout healthy?

For healthy adults who follow the label, most pre-workouts are fine to use. The main things to watch are your total caffeine (jitters, a racing heart, anxiety and poor sleep are signs of too much), the harmless tingle from beta-alanine, and stacking several stimulant products. Pre-workout is not a substitute for food, sleep and good training. If you compete in a drug-tested sport, choose products that are batch-tested for banned substances. It is not suitable if you are pregnant, under 18, or have a heart condition or high blood pressure.

How to take your first pre-workout

  1. Start with half a serve to check your tolerance.
  2. Take it 20 to 30 minutes before training with plenty of water.
  3. Do not combine it with other stimulants such as fat burners or energy drinks.
  4. Never exceed the maximum serve on the label.

Stim-free options to start with

Prefer a caffeinated pre-workout? Compare caffeine per serve across our pre-workout range and ask our team in store for a moderate option.

Not sure which one to pick? Ask our team at your nearest Supps247 store in Melbourne, regional Victoria or Brisbane, where you can compare tubs and taste many flavours before you buy. Online orders ship Australia-wide, free on orders of $100 or more, and members can use our price match guarantee.

Frequently asked questions

What is the best pre-workout for beginners?

One with a clearly labelled, moderate caffeine dose, taken at half a serve first, or a stim-free pre-workout if you train at night or are sensitive to caffeine.

Is pre-workout bad for you?

Used as directed by healthy adults, most pre-workouts are fine. The main risk is too much caffeine, so check the label, count your other caffeine and avoid stacking stimulant products. Not suitable if you are pregnant, under 18 or have a heart condition.

Why does pre-workout make me itchy or tingly?

That is beta-alanine. The tingle is harmless and fades within an hour or so. A smaller serve, or a formula without beta-alanine, reduces it.

Written by the Supps247 team. Last reviewed October 2026. This guide is general information, not medical advice. If you have a medical condition, are pregnant or breastfeeding, are under 18 or take medication, talk to your doctor before using supplements. Sources: ISSN position stand: caffeine and exercise performance (2021); European Food Safety Authority: caffeine; ISSN position stand: beta-alanine (2015).