Pre-workout supplements promise more energy, better performance, and an unmatched pump — but how much of that is actually backed by science?
In this episode, we’re breaking down three main claims behind pre-workouts and evaluating the ingredients that are commonly used to support them. From caffeine and creatine to beta-alanine, citrulline, and nootropics — we’re digging into what actually works, how dosing matters, and why individual context plays a huge role.
We also explore when taking a pre-workout might be useful, when it might not be worth it, and the situations where it’s better to skip it altogether. Plus: realistic alternatives that can give you a boost without the scoop.If you’ve ever wondered whether pre-workout is worth the hype (or if your morning coffee is doing the same job), this one’s for you.
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0:00 Introduction
02:21 What is pre-workout really for? (3 claimed benefits + common ingredients)
05:53 Caffeine: effectiveness, dosing, and individual tolerance
11:43 Creatine in pre-workouts
13:33 Beta-alanine for performance — who it’s actually for
16:12 Cognition-based ingredients: l-theanine, alpha-GPC, and l-tyrosine
19:21 Pump-focused ingredients: does citrulline work?
24:49 Summary of which ingredients actually deliver
26:00 Should you be taking pre-workout?
27:47 When pre-workout makes sense
30:15 Watch-outs: over-dosing, proprietary blends, and banned substances
32:14 When to avoid pre-workout (especially if you train at night)
34:02 Why your nutrition, training, and recovery matter more
37:36 Alternatives to pre-workout that actually work
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