icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

Is Pre Workout Worth It? Here's Everything You Need To Know

9th March 2023

9th March 2023

By Beth Shelper

Recently started working out? Think you might benefit from a little bit of an energy boost before a workout? Want to perform to the best of your ability? You’ve probably been told about pre workout. But what is pre workout, how does it help, and how does it work?

What is pre workout?

Putting it simply, pre-workout is essentially a supplementation that you take around thirty minutes to one hour before a workout, that is formulated to both increase your energy and enhance your performance.

People take pre workout for a range of reasons including those above, and the best thing about this supplementation is that you don’t just experience the benefits before and during your workout, but after the workout, too. 

From assisting in the muscle repair cycle to easing the fatigue of a particularly intense gym session, pre workout is a great addition to your workout routine… and the way it works is pretty clever. You’re definitely going to want to hear this.

How does pre workout work?

Bit of a tongue twister that one.

Pre workout supplementations such as The Energy Booster work by simply boosting energy production in the body. Pre workout supplementations contain a range of active ingredients to help you make the most of your workout, with some of the main ones including Branched Chain Amino Acids and Beta Alanine.

Branched chain amino acids

If you’ve been here before, you’ve probably heard us talk about branched chain amino acids . Branched Chain Amino Acids, or BCAAs, are included in pre workout supplementations due to their vital role in the control of protein and it’s use in the body.

BCAAs work by increasing protein production and ensuring that the minimum amount of protein is broken down during a workout, with the aim of building muscle and minimising muscle damage. Pretty neat. 

Beta alanine

Another common ingredient in pre workout supplementations is Beta Alanine. Included with the aim of helping you make the most of your workout by boosting your endurance and maximising your stamina, beta alanine works to reduce feelings of fatigue and helps you smash your personal bests.

The health benefits of pre workout supplements

Extra energy for your workout sounds great, right? But what else can you get from a pre workout supplementation?

We’re glad you asked.

Pre workouts pack a punch when it comes to health benefits. From increasing your stamina to enhancing your muscle power, here are some health benefits of pre workout supplements that we love:

How long does pre workout take to kick in?

How long it takes for you to feel the effects of pre workout will all depend on the product you select and the ingredients it contains, as well as external factors such as your body type and how much you've eaten that day. As a rough figure, it should take between 15 and 30 minutes for you to start feeling the effects of a pre workout, but the best thing to do is try some and see what works for you.

What is the best pre workout?

Unlike other pre workout supplementations on the market, The Energy Booster doesn’t prioritise caffeine as it’s main ingredient. Created to ensure you’re maximising your workout, The Energy Booster aims to improve your speed, power, strength and endurance.

Whilst its true that caffeine is a great natural energy booster, too much caffeine can be problematic, leading to side effects such as anxiety, headaches and nausea when consumed in too large of quantities.

Instead, The Energy Booster includes added branched chain amino acids (BCAAs) to ensure that you get that all-important energy boost that pre workout supplementations are famed for. Not only that, The Energy Booster has been formulated by leading nutritionists so that you can be sure that you’re not only making the most of your workout, but making healthy choices for your mind, body and soul.

But don’t just take our word for it. The Energy Booster has won an award or too, which we couldn’t not mention. Awarded best pre-workout in the Men’s Health Sports Nutrition Awards, when looking for the best pre workout, this one is your winner.

Simply mix The Energy Booster with water and you’re good to go.

Are there any side effects when taking pre workout?

Due to the nature of Beta Alanine, some people report a slight tingling sensation shortly after consuming pre workout powders that contain this ingredient. Don’t panic though, this is totally normal, and will wear off shortly. If you experience this, though, we recommend reducing your intake of pre workout to ensure you don’t experience these sensations. But it’s definitely nothing to worry about – you can be sure of that.

It's also best to take these early in the day if possible, and not before bed. We've called it The Energy Booster for a reason... 


It’s a no brainer, really. Pre workout has great benefits and the ability to really supe up your training. With the demands of daily life, its not everyday that you’re going to turn up to your workout or gym class and feel raring and ready to go… and for those times, a pre workout supplementation is a real helping hand.

If you’re planning to implement a pre workout supplementation to your diet, make sure you’re doing so safely. Pre workouts are entirely safe to take on a regular basis, but if your go-to contains high amounts of caffeine, make sure you’re sticking to daily recommended doses.

Product Spotlight

Need Expert Advice?

Other Insights

7 Expert Gym Tips to See Faster Results at the Gym
From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?
The relationship between sex and workout performance is one that’s long been debated by scientists and fitness fanatics alike. It’s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today we’re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand what’s actually happening to the body, both physically and psychologically, during both activities.   The Effects of Sex on the Body Sexual activity causes several changes to occur in the body:   Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions! Read more