Mar 20, 2025
10 Pre-Workout Supplements to Increase Your Energy and Motivation
Feeling that pre-workout slump? Your usual routine might be missing a few supplements to boost your energy and motivation.
Written by
Mito Team
You’ve got your gym bag packed, workout planned, but your energy levels are stubbornly stuck in neutral. We’ve all been there at some point in our fitness journey. Sometimes, it’s just a matter of tweaking your routine a bit to really spark your motivation and energy.
Aside from making sure you're getting enough protein and enjoying your favorite pre-workout smoothie, there are some of the best pre-workout supplements and foods that really give you that extra boost.
1. Caffeine
Who hasn't reached for a coffee before the gym? Caffeine is the world's most popular psychoactive substance found in coffee, tea, and cocoa. It's a staple for 90% of Western adults, with an average daily intake of 200mg in the US. As a stimulant for the central nervous system, caffeine blocks adenosine to keep you awake and sharpen your focus.
Studies prove that caffeine as a pre-workout kick boosts performance in both endurance and high-intensity workouts. It improves strength, concentration, and reduces that "can't even" feeling. Drink your coffee or chew caffeine gum about 60 minutes before exercise for the best energy boost. Just remember, moderation is key to avoid the jitters and the dreaded crash!
2. Sugar & Honey
If you need a quick energy fix before your workouts, a bit of sugar or a drizzle of honey does the trick. Mostly made up of about 80% carbohydrates, honey is mainly the easily digestible fructose and glucose. Because of its carb makeup and lower glycemic index, honey could be a good energy source to take before, during, or after your workout.
Think of these simple sugars as a rapid source of fuel for your cells. They get absorbed fast to give you an immediate jolt to power through those initial reps or get you off the couch and moving. However, it often leads to a quick drop, leaving you feeling sluggish. So, use honey right before a short, intense burst of activity when you need an immediate lift.
3. L-Arginine & Citrulline
L-arginine and L-citrulline are like the unsung heroes in our bodies. These amino acids help make nitric oxide, which is great for blood flow and clearing out the waste from intense workouts. No wonder a lot of people are turning to these supplements to boost their health and athletic performance.
Research shows some neat benefits from taking them. For instance, if you take arginine in smaller doses throughout the day, it increases the levels of nitrites and nitrates in your blood. Plus, when you mix arginine with other amino acids like citrulline and BCAAs, it helps your body use oxygen better during exercise. So, it reduces the burning feeling when you push hard, and keeps going longer.
4. Beetroot Powder
Have you heard about beetroot powder? Some research from 2021 suggests nitrates in beetroot powder could boost your workouts. More studies even showed eating nitrate-rich beetroot might improve your athletic performance and reduce muscle soreness after exercise.
While beetroot seems like a superhero for some exercises, especially aerobic ones, the exact way it works its magic is still being explored by researchers. To potentially reap these benefits, take beetroot as your pre-workout powder within about 90 minutes before you start your workout. This is because the peak nitrate levels in your body tend to occur within 2 to 3 hours after you drink it.
5. Creatine
If you love lifting heavy weights or doing intense workouts, creatine is a supplement you should check out. Creatine comes in lots of forms, like powders, tablets, capsules, and even in energy bars. It plays a big role in how your body produces energy for those quick, powerful moves.
Some research even suggests taking creatine after your workout might help you gain lean muscle and lose some fat. When you take it regularly while weightlifting, especially if you're between 18 and 30, it helps boost your muscle growth. Creatine helps you gain extra energy and strength for your workouts. It allows you to lift more weights without affecting your ability to do aerobic exercises.
6. Beta-Alanine
Have you ever noticed the burn when you're pushing through a tough workout? Beta-alanine could be just what you need. Beta-alanine isn’t just in supplements. You actually get some of it from your liver, and in foods like chicken and beef.
But taking it as a supplement is helpful to boost the amount of carnosine your muscles make. More carnosine means better endurance during workouts, especially during intense exercises. To see the benefits, studies suggest taking around 4 to 6 grams of beta-alanine every day for at least 2 to 4 weeks. You might notice the effects even more in those all-out efforts or time trials, which last anywhere from 1 to 4 minutes.
7. Ashwagandha
Ashwagandha is an ancient herb, also known as Withania somnifera. It's a well-known traditional herb for helping with stress. It's also considered an adaptogen, which means it helps your body deal with stress better.
A study found people who took ashwagandha gained significant muscle mass and strength. They also lost more than double the fat compared to those who did not take it. In recent reviews, ashwagandha boosts muscle strength and overall fitness. Experts even suggest it helps you recover faster after being sick.
8. Rhodiola Rosea
Rhodiola Rosea is an herb that grows in East Asia, Siberia, and North America. Recent studies suggest taking Rhodiola Rosea actually improves your athletic performance without any major side effects.
This golden root extract might even help reduce oxidative stress, lessen muscle soreness, and lower your risk of injuries. Rhodiola Rosea also speeds up your recovery after intense workouts. Some research even hints it enhances your explosive power during sports.
9. Salt & Electrolytes
Staying hydrated and keeping your electrolytes in check is super important! Try to drink around 400 to 600 ml of water about two hours before you hit the gym. Then, keep sipping while you work out so you don’t lose more than 2% of your body weight in sweat. This will help you feel energized and perform better!
Most of the time, you get enough electrolytes like sodium and potassium from your regular meals. But if you’re starting to train in hot weather or not eating enough, adding a bit more salt might just help you. Just pay attention to how your body feels, especially when it’s hot out!
10. Inositol
Inositol is a natural sugar alcohol that may help with health issues like PCOS and metabolic syndrome. It is sometimes called Vitamin B8. Your body produces inositol, and you also find it in certain foods. The main type, myo-inositol, helps your body use insulin and supports communication between brain cells.
Some studies suggest that myo-inositol may help with weight management, too. If you’re taking inositol with your pre-workout coffee, consider spacing them out by a few hours. Caffeine affects how your body absorbs other substances, so you want to maximize inositol’s benefits.
As for dosage, the recommended intake ranges from 4 to 12 grams per day, depending on your health needs.
Time to Fuel Up
Explore nutritional options that enhance your performance, such as caffeine for focus, beetroot for sustained energy, and beta-alanine to combat fatigue. Sometimes, a slump in energy is a sign your body needs key nutrients. It’s wise to listen to your body and consider other factors affecting your fitness.
Mito Health provides comprehensive blood tests to assess important energy and metabolism markers, including fasting insulin and glucose levels. They also check vitamin and mineral levels and offer DEXA scans to give you a complete view of your body composition.
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Resources:
https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00383-4
https://www.sciencedirect.com/science/article/pii/S240584402411056
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-36
https://my.clevelandclinic.org/health/treatments/17674-creatine
https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0090-y
https://www.medicalnewstoday.com/articles/what-does-beta-alanine-do#benefits
https://www.medicalphysics.institute/papers/can-you-drink-coffee-with-inositol
