| Factor | Plain Caffeine | Pre-Workout Formula |
|---|---|---|
| Core ingredient | Caffeine only | Caffeine + blend |
| Evidence | Very strong (caffeine) | Mixed (varies by ingredient) |
| Dose control | Precise | Fixed by formula |
| Cost | Very low | Higher |
| Side effects | Caffeine only | Tingles (beta-alanine) etc. |
| Best for | Simplicity, cost | All-in-one convenience |
Choose Plain Caffeine when…
You want the core proven performance benefit cheaply, want to control your exact dose, dislike the tingles from beta-alanine, or prefer simplicity.
Choose Pre-Workout Formula when…
You want the convenience of an all-in-one formula, value ingredients like citrulline for pump and beta-alanine for endurance, enjoy the ritual and flavours, or want a comprehensive blend.
Gear for both
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FAQ
How much caffeine should I take pre-workout?
Research supports 3-6mg per kg of bodyweight (210-420mg for a 70kg person), taken 30-60 minutes before training. Start at the lower end to assess tolerance. Avoid late-day caffeine as it impairs sleep, which harms recovery more than the caffeine helps performance.
When should I take caffeine before a workout?
Caffeine peaks in the bloodstream approximately 30–60 minutes after ingestion for most people. Taking it 30–45 minutes before training times the peak effect to coincide with the main working sets. Some people are faster or slower metabolisers — if caffeine feels like it hits instantly, take it closer to training; if it takes longer to feel the effect, allow more time.
Does caffeine tolerance reduce its effectiveness for training?
Yes — with daily use, caffeine tolerance develops within days to weeks, reducing the performance-enhancing effect. Periodic cycling (removing caffeine for 1–2 weeks every few months, or avoiding it on non-training days) maintains sensitivity. The performance enhancement is most pronounced in people who are not habitual caffeine consumers, which is why some athletes deliberately restrict use to competition days.