Should I Take Pre-Workout? Here’s What You Need to Know

Written by Mackayla Brennan

Mackayla Brennan is a health and nutrition content writer at Hercules Supplements. She focuses on creating evidence-based content on digestion, gut health and nutrition, helping everyday Australian's translate complex research into practical dietary advice.

If you’ve ever walked into the gym feeling tired, unfocused, or like your muscles just aren’t firing the way you want, you’re not alone. That’s exactly why pre-workout supplements exist.

A good, quality pre-workout is designed to support energy, focus, endurance, and strength, helping you get more out of every training session. However, not all formulas are created equal, and finding the right one depends on your training style, caffeine tolerance, and performance goals in the gym.

At Hercules Supplements, we’ve developed two advanced formulas: Energy of the Gods and Pump of the Gods, each designed to elevate your training in a different way.

What do pre-workouts do?

A pre-workout is taken 30 minutes before training to enhance energy, focus, and performance. Research published in the Journal of the International Society of Sports Nutrition shows that multi-ingredient pre-workout formulas can improve both strength and endurance during exercise. These products often include a mix of ingredients that work together to stimulate your nervous system, improve blood flow, and delay fatigue so you can train harder for longer.

Most pre-workouts include:

Caffeine 

Caffeine is one of the most widely used performance ingredients. It supports alertness, focus, and endurance by acting on the central nervous system. Research published in Neuroscience & Biobehavioral Reviews show caffeine can improve focus and reduce perceived exertion, helping athletes sustain performance.

Beta-Alanine

Beta-alanine is commonly used to support high-intensity performance. It helps buffer acid build-up in the muscles, which may improve exercise capacity during repeated bursts of intense effort.

L-Citrulline

L citrulline is an amino acid that helps increase nitric oxide production, which can support blood flow, muscle pumps, and exercise performance. Research published in Nutrients suggests that citrulline supplementation may also assist with recovery.

Tyrosine or Choline

These ingredients are often included to support focus, concentration, and cognitive performance, especially during demanding training sessions or when fatigue starts to set in.

Do You Need a Pre-Workout?

Whether you should take a pre-workout depends on your training style, energy levels, caffeine tolerance, and what you want to get out of your sessions. While pre-workout is not essential for everyone, it can be a valuable tool for people who want extra support with energy, focus, endurance, and overall training performance.

You may benefit from a pre-workout if you:

• struggle to feel mentally switched on before training
• often train early in the morning when energy is low
• work out after a long day and find motivation difficult
• want to improve focus and concentration during sessions
• are aiming to train with more intensity or consistency
• feel like your performance drops off too quickly during demanding workouts

A well-formulated pre-workout can help bridge the gap between feeling flat and feeling ready to perform. Depending on the ingredients, it may support alertness, training drive, muscular endurance, blood flow, and your ability to maintain effort throughout a session.

That said, not everyone needs a high-stimulant formula. Some people respond well to caffeine and want that extra lift before intense training, while others prefer a stimulant-free option that focuses more on pumps, hydration, and performance without affecting sleep or causing overstimulation. This is why choosing the right formula matters just as much as deciding whether to use one in the first place.

It is also important to consider your total caffeine intake across the day. According to the Food standards of Australia and New Zealand, most adults can safely consume up to 400 mg of caffeine per day, which means moderate use of pre-workout formulas is safe when spaced appropriately. This means pre-workout can usually be used safely when taken as directed, but it should still be balanced with other caffeine sources such as coffee, energy drinks, or fat burners.

Ultimately, a pre-workout should be used to complement good training habits, not replace them. Proper sleep, nutrition, hydration, and consistent programming remain the foundation of performance. But when used appropriately, a pre-workout can be an effective addition to help you feel more prepared, more focused, and more capable of getting the most out of your workout.

Choosing the Right Pre-Workout for You

At Hercules Supplements, we understand that not every athlete trains the same way.

That is why we created two purpose built pre workouts to suit different training styles and preferences.

Energy of the Gods

Energy of the Gods is a high performance formula featuring caffeine, nootropics, and endurance supporting ingredients. It is designed to help deliver explosive energy, sharpen focus, and support strength and power output.

This formula is ideal for:

• high-intensity training
• strength sessions
• early morning workouts
• anyone wanting maximum energy and mental drive

Pump of the Gods

Pump of the Gods is a stimulant free pre workout powered by L Citrulline, PeakO2, and Betaine. It is designed to support muscle pumps, vascularity, hydration, and fullness without the use of caffeine.

This formula is ideal for:

• evening workouts
• anyone sensitive to caffeine
• athletes wanting improved pumps and blood flow
• people looking to stack with other performance products

Final Thoughts

Taking a pre-workout isn’t about masking fatigue, it’s about unlocking your best performance. Backed by scientific research, pre-workouts may help you train harder, stay focused, and perform at a higher level.

Whether you’re chasing the ultimate energy surge or looking for unmatched muscle pumps, Hercules Supplements has a formula designed to fuel your grind and support your performance.

Train like a god — every session.

Disclaimer

Always use supplements as directed. If you are sensitive to caffeine, pregnant, breastfeeding, or have any existing medical conditions, speak with a healthcare professional before use. Avoid consuming over 400 mg of caffeine per day, as this can cause an elevated heart rate, anxiety, and digestive issues.

Frequently asked questions 

How long before training should I take pre-workout?

Most pre-workouts are best taken around 20 to 30 minutes before training. This gives the ingredients enough time to absorb and start working before your session begins.

Are pre-workouts safe to take every day?

For most healthy adults, pre-workout can be used safely when taken as directed. It is important to monitor your total daily caffeine intake and avoid exceeding recommended serving sizes. If you have a medical condition or are sensitive to stimulants, it is best to speak with a healthcare professional first.

What is the difference between stimulant and non-stimulant pre-workout?

A stimulant pre-workout usually contains caffeine or other ingredients that boost energy and alertness. A non-stimulant pre-workout focuses more on blood flow, pumps, endurance, and performance without using caffeine, making it a great option for evening training or for those sensitive to stimulants.

Can I take pre-workout at night?

You can, but it depends on the formula. If your pre-workout contains caffeine, taking it too late in the day may affect sleep. A stimulant-free option, such as Pump of the Gods, is usually better for evening workouts.

References 

FSANZ. (2023). Caffeine | Food Standards Australia New Zealand. Www.foodstandards.gov.au. https://www.foodstandards.gov.au/consumer/prevention-of-foodborne-illness/caffeine

McLellan, T. M., Caldwell, J. A., & Lieberman, H. R. (2016). A review of caffeine’s effects on cognitive, physical and occupational performance. Neuroscience & Biobehavioral Reviews, 71, 294–312. https://doi.org/10.1016/j.neubiorev.2016.09.001

Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12(1). https://doi.org/10.1186/s12970-015-0090-y