How to Choose a Pre-Workout: Caffeine Levels Compared
Walk into any supplement shop and you'll find dozens of pre-workouts, all promising a better session. The truth is that most of them are built from the same handful of ingredients. What really separates them is how much of each one you get, especially caffeine. Get the strength right and a pre-workout can be a useful part of your routine. Get it wrong and you're left jittery, unable to sleep, or wondering why you bothered.
This guide explains what to look for and compares six of the most popular pre-workouts we stock.
Start with caffeine
Caffeine is the main active ingredient in almost every pre-workout, and it's the one that varies most. UK and EU food-safety guidance generally treats up to 400mg a day from all sources as fine for healthy adults, and around 200mg in one go. Pregnant women are advised to stay under 200mg a day in total, and pre-workouts aren't suitable during pregnancy anyway.
Bear in mind that coffee, tea, energy drinks and even some fat burners all count towards that total. If you have a pre-workout with 300mg of caffeine, a large coffee on the way to the gym could take you well over the limit.
The other key ingredients
- Citrulline malate: an amino acid compound found in most pre-workouts. Stronger formulas usually use around 6g.
- Beta-alanine: the ingredient behind the tingling feeling many people notice. It's harmless and usually fades within an hour.
- Creatine: some pre-workouts include it. If yours does, you may not need a separate creatine supplement on training days.
- Vitamins: many add B vitamins, which contribute to normal energy-yielding metabolism and the reduction of tiredness and fatigue.
Six popular pre-workouts compared
| Product | Caffeine per serving | Citrulline malate | Beta-alanine | Creatine |
|---|---|---|---|---|
| Cellucor C4 Original | 150mg | None listed | 1.6g | 1.5g |
| ABE Energy Cans | 200mg | 2g (citrulline) | 2g | None |
| Applied Nutrition ABE | 200–250mg* | 4g | 2g | 3g |
| Skill Nutrition Pre-Workout | 300mg | 6g | 2.4g | 3g |
| Redcon1 Total War | 320mg | 6g | 3.2g | None |
| Dorian Yates Blood and Guts | 372mg (2 scoops) | 6g | 5.5g | None |
*ABE's nutrition table lists 200mg per scoop, while the warning on the pack quotes 250mg. Figures are taken from the UK labels shown on each product page. Always check the pack you receive.
Which one should you choose?
New to pre-workouts
Start low. C4 Original has 150mg of caffeine in a small scoop, roughly what you'd get from a strong coffee. It's a sensible way to see how you respond before moving up.
Want something in the middle
ABE is a popular all-rounder, with creatine already included and 15 flavours to choose from. If you don't like mixing powders, the ABE cans are the easiest pre-workout there is: just open and drink.
Experienced and training hard
Skill Pre-Workout (300mg) is fully transparent and suitable for vegan and halal diets. Total War (320mg) is a favourite with heavy lifters. Blood and Guts is the strongest of the six, so only consider it if you already handle plenty of caffeine. Even then, start with one scoop.
Training in the evening or sensitive to caffeine
Skip the stimulants altogether and try a stimulant-free pre-workout. You'll still get ingredients like citrulline without affecting your sleep.
Tips for using a pre-workout safely
- Start with half a serving to see how you react.
- Take it 15–30 minutes before training, as the label directs.
- Don't stack it with coffee or energy drinks.
- Avoid it within about six hours of bedtime.
- Pre-workouts are for healthy adults only. Speak to your GP first if you have a medical condition or take medication.
You can browse every option in our pre-workout supplements collection.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.