The Ultimate Guide to Pre-Workout Supplements (Infographic And Summary Guide)

Hey guys, I do not take many pre-workout supplements but I got this amazing infographic via e-mail the other day and I just had to share. The infographic details pretty thoroughly the many pre-workout supplements out there.

Pre-workout supplements are relatively new on the health and fitness market. Before your workout, it’s crucial that you provide your body with the exact nutrients it needs so that you can perform at an optimal level. Although pre-workout supplements haven’t been around for a long time, extensive research has been carried out on the benefits of supplementing prior to training. So what’s in a pre-workout supplement? Typically, pre-workout supplements are made up of protein and carbs. Depending on your workout type, there are lots of ingredients that have proven benefits whether you’re into weight lifting, athletics or any other sport. These pre-workout ingredients include: caffeine, creatine, citrulline, beta-alanine and tyrosine. These ingredients can help with endurance, boosting your concentration levels, help burn fat or build muscle.

Regardless of your training goals, having a well-versed approach to your pre-workout supplementation will allow you to get the most from your sweat session. With thousands of pre-workout supplements hitting the market every year, make sure that you read the ingredients carefully so that you’re getting the best nutrients for your body and your workout. If you’re serious about your exercise, you can no longer neglect your body’s needs prior to working out. Supplement Mart’s infographic teaches us everything we need to know about pre-workout supplements from ingredients to the benefits, let’s check it out!

PS: The summary of the findings from the infographic are below the actual image.

And thank you to Supplement Mart for providing this wonderful infographic. If you want to order supplements through them, you can do so through this link here.

I am not getting paid to promote them and I have not tried their supplements. I am just providing you with information that might be useful to you.

preworkout supplements infographic

Summary of infographic

The Ultimate Guide To Pre-Workout Supplements

Before you train it’s crucial that you provide your body with the exact nutrients it needs to perform at its optimal level. Let’s take a look at everything you need to know about pre-workout supplements.


The Benefits of Pre-Workout Supplements

There are lots of different types of pre workout products to choose from. Your pre-workout supplement should positively benefit you in three areas:

  1. Muscular endurance and strength
  2. Pump and vasodilation
  3. Energy and mental focus


What’s in a Pre Workout Supplement?

Here are some of the main ingredients you will find in your pre workout supplement:


  • Nutrients


  • Carbohydrates
  • Vitamin C


  • Brain Boosters


  • Tyrosine
  • Choline
  • Phenylethylamine (PEA)
  • Strength and Pump Boosters



  • Creatine
  • Beta-Alanine
  • Cordyceps


  • Energy Boosters and Stimulants


  • Caffeine
  • BCAA Blend


  • Muscle Builders


  • Arginine
  • Citrulline
  • Agmatine Sulfate


  • Fat Burners


  • Green Tea Extract
  • Vitamin B6 and B12


How to Pick a Pre Workout Supplement

  • Quality: Check the manufacturer and if there have been any concerns.
  • Ingredients: A variety and potency of ingredients will ensure the best effectiveness.
  • Reviews: Read up and find out if anyone else uses your pre-workout supplement.


Pre-Workout Pills or Powders?

A growing question in the supplements industry has been the debate between pre workout pills versus pre workout powders; which is better? Let’s look at the positives and negatives of both.



  • Easy to carry
  • Less water needed
  • No mixing


  • Binders
  • Fillers
  • Hard to swallow
  • Take longer to absorb



  • Larger formula
  • Easy to take
  • Fast acting


  • Hard to carry
  • Can be expensive
  • Difficult to prepare


How to Take A Pre-Workout Supplement

  • Like with all supplements, only take the suggested amount and not more.
  • Always follow the instructions for mixing amounts and when to take your pre-workout.
  • You want focus and energy, but not too much!


Best Time To Take Your Pre-Workout Supplement

    • It typically takes caffeine and other ingredients 30-45 minutes to be absorbed into your body.
    • This gives your body the time to focus and energise itself before you start your workout.


  • It’s important to remember that caffeine is completely expelled from the body after 4-6 hours.


  • Taking a pre-workout late in the evening may keep you up past your bedtime!


Best Pre-Workout Foods

Bodybuilding nutrition has changed a lot over the years but the basics remain the same. You should eat:

  • 5-6 small meals per day spaced every few hours.
  • Complex carbohydrates to fuel energy needs.
  • Lean protein sources to build and repair muscle.
  • Limited amounts of dietary fats, which also provide energy and are important for hormone production.

It’s best to eat 1-2 hours before your workout and keep the meal to between 300 and 500 calories of healthy carbs including:

  • Bananas
  • Oatmeal
  • Whole Meal Toast
  • Sweet Potatoes
  • Eggs
  • Apples
  • Brown Rice
  • Berries
  • Yoghurt
  • Turkey
  • Chicken
  • Asparagus




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