What's in Pre-Workout? Ingredients, Doses and Cost Per Serving

Two tubs can both say 'pre-workout' and have very different contents. Some are mostly a caffeinated drink with flavouring. Others combine stimulants with creatine, beta-alanine and ingredients aimed at training performance. The serving panel tells you which one you are buying.

Applied Nutrition's ABE is a concrete example. One 12.5g scoop provides 200mg caffeine, 4g citrulline malate, 3g creatine monohydrate and 2g beta-alanine. It also lists choline, taurine and B vitamins. Those amounts explain far more about the drink than calling it a 'strong' pre-workout.

On 24 September 2026, Applied Nutrition listed a 30-serving ABE tub at £27.95, or roughly 93p per labelled serving before delivery. Using a half serving cuts that ingredient dose and cost in half; doubling a serving doubles both. The tub price is less informative than the amount you would actually use.

If you only want caffeine, paying for a multi-ingredient mix may be unnecessary. If you already take creatine every day, ABE's 3g can count towards that dose on training days, but you still need a plan for rest days. The pre-workout comparison is for checking current product prices; this guide is about reading the formula behind them.

Caffeine is the ingredient most people feel first. It blocks adenosine signalling, which can make a hard session feel more manageable. ABE's 200mg scoop is worth counting alongside coffee or energy drinks, especially for an evening workout. The caffeine in pre-workout guide goes deeper on dose and timing.

Citrulline is converted into arginine, which the body uses to make nitric oxide. That is why it appears in products marketed for a 'pump', although exercise results across studies are mixed. Beta-alanine works on a different clock: repeated doses raise muscle carnosine over weeks. Its immediate skin tingling is a side effect, not a sign of instant strength gains. Creatine also relies on regular use, because muscle stores build over time.

ABE also lists choline, taurine and vitamins B3 and B12. Choline helps the body make acetylcholine, which nerves use to signal muscles. Taurine is an amino-sulfonic acid found naturally in the body, but its presence on a label does not tell you how much is in a scoop. B vitamins help normal energy metabolism; they are not a second caffeine hit. ABE's label is the place to check the exact vitamin amounts for your flavour and version.

The ingredients affect the taste and texture too. Pre-workouts are usually flavoured, acidic drinks rather than creamy shakes, and some powders leave a little sediment. More water softens the flavour and can make the drink easier to finish, but it does not reduce the caffeine or other ingredients you swallowed.

Start with the ingredient you actually want. A caffeinated pre-workout may be worth the convenience if you like the drink and use its full formula. A stimulant-free product is a better fit if caffeine is the thing you are avoiding. Our stim versus stimulant-free comparison covers that choice; our best pre-workout guide compares product options.