The Science Behind Pre-Workout Supplements: Do They Really Work?

Pre-workouts are the second most popular supplement after protein — but are you paying for real results or just a caffeine rush? Let’s examine each key ingredient.

Caffeine: The Performance Backbone

Evidence: Very Strong. Blocks adenosine receptors (reduces fatigue) and increases adrenaline.

• 1-3% increase in max force output
• 2-4% improvement in time-to-exhaustion
• Enhanced focus and reaction time
• Optimal dose: 3-6mg/kg bodyweight (200-400mg)

Beta-Alanine: The Tingling Endurance Booster

Evidence: Strong. Increases intramuscular carnosine, which buffers hydrogen ions — delaying the “burn” that forces you to stop.

• Best for sets lasting 60-240 seconds (8-15 reps)
• Optimal dose: 3.2-6.4g daily (effects build over 2-4 weeks)
• The tingle (paraesthesia) is harmless

L-Citrulline: The Pump Ingredient

Evidence: Strong. Converts to arginine, boosting nitric oxide = wider blood vessels = better blood flow = bigger pumps.

• Better pumps, improved endurance, reduced soreness
• Optimal dose: 6-8g L-citrulline
• More effective than direct arginine supplementation

What to Avoid

• Proprietary blends — unknown doses
• Under-dosed formulas — 1g citrulline or beta-alanine is ineffective
• Excessive caffeine — above 400mg per serving is unnecessary
• Artificial colours — you don’t need neon powder to perform

The Verdict

Yes — if properly formulated. Clinically-dosed caffeine, beta-alanine, and citrulline genuinely improve performance. The key is transparent dosing and proven ingredients.

Born of Rage is formulated by European sports scientists with clinically-studied doses. No proprietary blends, no fillers — just science-backed performance.