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Here is the short version: a pre-workout worth your money does four jobs. Energy, focus, blood flow, and a bit more left in the tank on your last set. Everything else on the label is either helping one of those, or it is padding to make the ingredients list look busy. So here is your pre-workout cheat sheet: every common ingredient, the dose that actually does something, how to read a label without getting fooled, and how to pick one by your goal or your stim tolerance. Bookmark it, screenshot it, whatever works. No hype, just the numbers.
Quick answer
A good pre-workout lists every ingredient at its own dose and hits the working amounts: caffeine 150 to 300 mg to suit your tolerance, citrulline 6 to 8 g as citrulline malate (about 4.5 g as pure L-citrulline), beta-alanine 3.2 g or more and betaine 2.5 g. Take it 20 to 30 minutes before training, start with half a scoop on a new tub, and keep your whole day under about 400 mg of caffeine. The pump and endurance doses are where labels differ most: of the formulas we stocked on 24 September 2026, 12 of the 26 that list citrulline show 4.5 g or more per serve, and 14 of the 24 that list beta-alanine show 3.2 g or more.
The ingredient glossary, at a glance
These are the ingredients that earn their spot on a label, what each one does, and the dose the research actually uses. If a tub sits under the low end, you are getting a taste of it, not a working dose.
| Ingredient | What it does | Sane dose | Worth knowing |
|---|---|---|---|
| Caffeine | Energy, focus, output. The one you feel. | 150 to 300mg (about 1.5 to 3mg per kg of bodyweight) | Anhydrous hits fast; di-caffeine malate feels smoother. Keep your whole day under ~400mg. |
| Beta-alanine | Buffers muscle acid so you grind out a few extra reps. | 3.2 to 6.4g | This is what causes the tingles. Harmless. Under 3.2g and it is basically decoration. |
| L-Citrulline | Blood flow and the pump. | 6 to 8g citrulline malate, or ~4.5g pure L-citrulline | Non-stim. It is the workhorse of any decent pump formula. |
| Betaine | Power and strength output. | 2.5g | Cheap and well studied, which is exactly why it gets underdosed so often. |
| L-Tyrosine | Sharper focus and mood when you are under load. | 0.5 to 2g | Feeds the focus side of things and pairs nicely with caffeine. |
| Taurine | Hydration and endurance, takes the edge off jitters. | 1 to 2g | A team player rather than a headline act. |
| Alpha-GPC | Mind-muscle focus and power output. | 300 to 600mg | That locked-in feeling. A premium ingredient, so a real dose signals a serious formula. |
| Huperzine A | Stretches out and sharpens the focus. | 50 to 200mcg (micrograms, not milligrams) | Tiny doses do the job. Not one to run every single day forever. |
Two things to clock. Caffeine is the only ingredient you feel within minutes, so it hogs all the attention. And the pump and endurance stuff, your citrulline, beta-alanine and betaine, is where most tubs quietly cut corners, because you cannot feel an underdose the way you feel a big caffeine hit. Want the deeper reads? We break down how much beta-alanine you actually need and the exact caffeine per scoop across the range.
Here is what the labels in our range list for citrulline and beta-alanine, one bar per formula.
Citrulline per serve
Every formula in stock listing 4.5 g or more of citrulline per full serve, the pure L-citrulline dose above. Blue bars list 6 g or more, the low end for citrulline malate, so they reach a working dose whichever form the label names. NZ Supps range, 24 September 2026.
Grey bars reach a working dose only if the citrulline is pure L-citrulline: Ryse Loaded Pre Workout lists L-citrulline, Nexus AMP3D 2.0 lists citrulline malate and pure L-citrulline combined. Ryse Godzilla Pre Workout and Nexus PER4M 2.0 are two-scoop full serves, and the Godzilla figure combines L-citrulline and citrulline nitrate. 14 more formulas list citrulline below 4.5 g.
Beta-alanine per serve
Every formula in stock listing 3.2 g or more per full serve, the low end of the dose above. Blue bars also list 6 g or more citrulline, so one serve covers both the pump and the endurance dose. NZ Supps range, 24 September 2026.
All 10 formulas with 6 g or more citrulline also list 3.2 g or more beta-alanine. Godzilla Passion Pineapple lists 3.2 g per full serve, half the other Godzilla flavours. 10 more formulas list beta-alanine below 3.2 g.
How to read a pre-workout label
Flip the tub over and three things tell you almost everything.
1. Check the serving size, not the front of the tub. A big number on the front is often a two-scoop dose. Look at the panel: how many grams per scoop, and does the serving count assume one scoop or two? A "40 serve" tub can quietly become 20 if the full dose is two scoops.
2. Proprietary blends are a red flag. If you see something like "Energy Blend 6,000mg" with no breakdown, you cannot tell whether you are getting 4g of citrulline or 400mg of it topped up with cheap filler. Brands hide underdosing inside blends. A label with every ingredient listed at its own dose has nothing to hide.
3. Active dose vs fairy dust. Now put the label next to the glossary above. 500mg of citrulline when the working dose is 6g? Fairy dust. 1g of beta-alanine when you need 3.2g? A sprinkle added so the ingredient can appear on the label. The name being there means nothing. The number next to it is the whole story.
Dosing and timing, the quick rules
- Take it 20 to 30 minutes before you train. That is the window where caffeine and the pump ingredients come online.
- First time on a new tub, go half a scoop. You are checking how you personally handle the stim before you commit to a full dose.
- Mind the clock. Caffeine hangs around for roughly 5 to 6 hours, so an afternoon scoop can still be in your system at bedtime. If you train late, this matters.
- Do not stack blindly. A scoop, plus a coffee, plus an energy drink adds up fast. Add your total for the day and keep it sensible.
- Cycle your stims. Take a week off every 6 to 8 weeks, or swap to a stim-free pump on lighter days, and your caffeine tolerance resets so the buzz comes back.
- Hate the tingles? Split the dose across the session or pick a tub with less beta-alanine. It is a feeling, not a problem.
Our pre-workout safety guide goes deeper on daily caffeine totals and stacking. If this is your first tub, start with the best pre-workouts for beginners.
Pick by goal
Work out what you actually want out of a scoop, then match it.
| Your goal | What to look for | Where to look |
|---|---|---|
| All-day energy and focus | Caffeine 150 to 300mg, plus tyrosine and alpha-GPC | Moderate stim or strong stim |
| Pure pump, no jitters | Citrulline 6g+ and betaine, zero caffeine | Stim-free pre-workout |
| More reps and endurance | Beta-alanine 3.2g+ alongside citrulline | Pre-workout range |
| New to pre-workout | Under 150mg caffeine, a simple honest label | Moderate stim |
Unsure if you want caffeine at all? The stim-free pre-workout guide covers what works without it.
Pick by strength
If you would rather sort by how hard it hits, here are the caffeine tiers. Start lower than you think and climb, because you can always add a bit next time. For the full ladder with example tubs, see pre-workouts ranked by intensity.
| Tier | Caffeine | Who it is for | Shop the tier |
|---|---|---|---|
| Mild | Under 150mg | Easing in, or an evening trainer who still wants to sleep | Moderate stim |
| Moderate | 150 to 250mg | The daily driver for most lifters | Moderate stim |
| Strong | 250 to 350mg | Experienced, with a real caffeine tolerance | Strong stim |
| Extreme | 350mg+ | Seasoned stim users only, not a starting point | Max stim |
For a moderate everyday scoop with a fully-disclosed label and nothing hidden in a blend, a tub like CBUM Thavage
CBUM Thavage - Raspberry Lemonade, 532g (40 Serves)$88.45Shop → sits in the gentler part of the band (around 130mg ) and lists every dose out in the open. At the other end of the shelf, something like Ronnie Coleman Yeah Buddy
Ronnie Coleman Yeah Buddy - Green Apple, 270g (30 Serves)$58.95Shop → lives up in the extreme tier. Big hit, not the tub you reach for on day one.
Build your ideal scoop
Run any tub past this quick checklist before it goes in the trolley:
- Caffeine dose that suits your tolerance and your training time.
- Citrulline at 6g+ if you care about the pump.
- Beta-alanine at 3.2g+ if you want the endurance side.
- Betaine at 2.5g and a bit of tyrosine or alpha-GPC for focus.
- Every ingredient listed at its own dose. No proprietary blends.
- A flavour you will actually look forward to, because the best pre-workout is the one you keep taking.
Here are 12 of the most-reviewed formulas we stock that list caffeine, citrulline or beta-alanine, with each amount per full serve. For every formula side by side, see the full pre-workout comparison.
| Product | Caffeine | Citrulline | Beta-alanine | Price per serve |
|---|---|---|---|---|
| Ryse Godzilla Pre Workout, 2 scoops | 400 mg | 11 g | 3.2 to 6.4 g | $5.67 |
| Ryse Loaded Pre Workout | 270 to 390 mg | 4.5 g | 3.5 g | $2.62 |
| Ronnie Coleman Yeah Buddy | 420 mg | 4 g in 4 of 6 flavours | 2 g | $1.97 |
| CBUM Thavage | 130 mg | 3 g | 1.6 g | $2.21 |
| Raw Nutrition Pump Non-Stim | None | 2.5 g | 1 g | $1.72 |
| CBUM Essential | 200 mg | 4 g | 3.2 g | $1.97 |
| RAW Nutrition Essential Pre-Workout | 200 mg | 4 g | 3.2 g | $1.97 |
| Cellucor C4 Original | 200 mg | 1.2 g | 2 g | $1.48 to $1.65 |
| Nexus PER4M 2.0, 2 scoops | 500 mg | 10 g | 5 g | $3.59 |
| Nexus PER4M | 200 mg | 3 g | 1.6 g | $1.52 |
| Ryse Loaded Pre Max | 300 mg | 6 g | 3.2 g | $3.14 |
| GAT Sport Nitraflex | 325 mg | 1.5 g | 1.5 g | $2.22 |
Three of these list 400 mg or more of caffeine in one full serve: Ryse Godzilla Pre Workout, Ronnie Coleman Yeah Buddy and Nexus PER4M 2.0. A single full serve of any of them meets or passes the 400 mg daily guide, so on a first tub start with half a scoop, as the dosing rules above say.
That is the whole game. Match the dose to the job, read the label, and pick a stim level you can handle. When you are ready to shop, the full pre-workout collection lets you filter by stim strength and go. If caffeine is the part you are unsure about, keep the caffeine-per-scoop guide and the beta-alanine breakdown open in another tab.
Quick FAQ
How much caffeine should a pre-workout have? For most people, 150 to 300mg per serving, or roughly 1.5 to 3mg per kg of bodyweight. Under 150mg is gentle and good for beginners or evening sessions; 350mg and up is for seasoned stim users only. Keep your whole-day caffeine total under about 400mg.
What are the tingles? That is beta-alanine. It is harmless and usually fades within 60 to 90 minutes. If you are not a fan, split your dose or choose a tub with a lower beta-alanine amount.
Can I take pre-workout every day? You can, but your caffeine tolerance climbs and the buzz fades. A week off every 6 to 8 weeks, or a stim-free pump on lighter days, keeps it working.
