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Author: Kayla Lawrie

5 Minute Read

AUGUST 14, 2025

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5 Pre-workout Mistakes Killing Your Gains

1. Skipping Your Warm-Up

Jumping straight into heavy lifting without priming your muscles can limit performance and increase injury risk. A proper warm-up boosts blood flow, improves flexibility, and activates the muscles you’re about to train - especially the glutes, quads, and lats for big lifts. 

2. Eating Too Close To Training (or Not Enough)

A huge meal right before training can leave you feeling sluggish, while training on an empty stomach can leave you under-fuelled. Aim to have a balanced meal or snack with carbs and protein 60–90 minutes before training so you have energy without discomfort.

3. Ignoring the Power of Proper Supplementation

Not all pre-workouts are created equal. Many rely only on caffeine for a quick burst of energy, but the most effective blends combine energy, focus, and endurance support. Look for pre-workouts that contain Zum XR and Caffeine Anhydrous for sustained, crash-free energy, N-Acetyl-L-Tyrosine and Alpha GPC for laser focus, and Beta-Alanine to delay fatigue - so you can train harder for longer without burning out halfway through your session.

4. Overloading on Stimulants 

More caffeine isn’t always better. Too much can cause jitters, anxiety, and a mid-session crash - killing your focus and performance. Stick to an effective but moderate dose so you can stay sharp from your first set to your last. 

5. Forgetting Hydration 

Dehydration can reduce strength, endurance, and even mental focus. Start your workout well-hydrated, sip water throughout, and if you sweat heavily or train in hot conditions, consider adding electrolytes to maintain performance.

Energy of The Gods - Ultimate High Stim Pre Workout
Energy of The Gods - Ultimate High Stim Pre Workout
Energy of The Gods - Ultimate High Stim Pre Workout
Energy of The Gods - Ultimate High Stim Pre Workout
Energy of The Gods - Ultimate High Stim Pre Workout
Energy of The Gods - Ultimate High Stim Pre Workout
Energy of The Gods - Ultimate High Stim Pre Workout
Energy of The Gods - Ultimate High Stim Pre Workout
Energy of The Gods - Ultimate High Stim Pre Workout
Energy of The Gods - Ultimate High Stim Pre Workout
Energy of The Gods - Ultimate High Stim Pre Workout
Energy of The Gods - Ultimate High Stim Pre Workout

Energy of The Gods - Ultimate High Stim Pre Workout

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References:

McMillian, D. J., Moore, J. H., Hatler, B. S., & Taylor, D. C. (2006). Dynamic vs. static-stretching warm up: the effect on power and agility performance. The Journal of Strength & Conditioning Research, 20(3), 492-499.

 

Rothschild, J. A., Kilding, A. E., & Plews, D. J. (2020). What should I eat before exercise? Pre-exercise nutrition and the response to endurance exercise: current prospective and future directions. Nutrients, 12(11), 3473.

 

Grgic, J., Trexler, E. T., Lazinica, B., & Pedisic, Z. (2018). Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 15(1), 11. 

 

Hobson, R.M., Saunders, B., Ball, G. et al. (2012).  Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino Acids 43, 25–37. 

 

Sawka, M. N., et al. (2007). American College of Sports Medicine position stand: Exercise and fluid replacement.Medicine & Science in Sports & Exercise, 39(2), 377–390.

About Kayla: 

Hi! I am deeply passionate about health, wellness, and the science behind it all. With a relentless curiosity and love for research, dive deep into the latest health trends, evidence-based practices, and innovative wellness strategies to help others live their healthiest lives.

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