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Do I need a pre-workout supplement?

Answered by Nikkiey Stott and her guests · Updated

The short answer

No. Nikkiey doesn't take a pre-workout supplement herself; she fuels with a pre-workout meal of protein and carbs instead. She won't tell you not to use one, but if you do, read the label for beta alanine, which causes an itchy feeling, and for caffeine, which in some products runs 300 to 400 milligrams per scoop.

Hear Nikkiey answer it

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  1. Nikkiey on why she no longer takes pre-workout supplements after years of using them all

    Plays from 7:23 · Video: Morning Routine for Fat Loss and Lifting After 40

  2. What to check on a pre-workout label: beta alanine and how much caffeine is in a scoop

    Plays from 10:50 · Ep. 45: Which Workout Supplements Are Actually Worth Taking?

  3. How long to wait after a pre-workout meal, from fast carbs to oatmeal

    Plays from 7:55 · Video: Morning Routine for Fat Loss and Lifting After 40

  4. Nikkiey's bottom line: try one if you want, read labels, or just have espresso

    Plays from 14:55 · Ep. 45: Which Workout Supplements Are Actually Worth Taking?

The full answer

Nikkiey has tried them all. In her early bodybuilding days she took every popular supplement: pre-workout, intra-workout, post-workout, nighttime sleep products. Today she doesn't take a pre-workout at all. If she wants an extra lift, she has a shot of espresso, which she calls the more natural option. The point isn't willpower or the right powder. It's having a plan that fuels you before you train.

If you want to try one, she's fine with that. On Ep. 45 she says she isn't going to tell you not to take a pre-workout, but you should understand what's in it. Two things to look for:

She leans toward smoother or non-stimulant options, and on the same episode she mentions BCAAs as a caffeine-free choice she says gives a more sustained energy.

  • Beta alanine, which causes an itchy, tingly feeling all over. Some people like it. She doesn't, and says it makes her feel weird.
  • Caffeine. She points to a pre-workout with 300 to 400 milligrams per scoop and compares that to drinking about two of her daily nitro cold brews in one sitting.

What she relies on is food. Fast-acting options like yogurt or a protein shake mean you can train within about 30 minutes. A complex carb like oatmeal takes longer to digest, so she suggests an hour to 90 minutes before lifting, and says it gives steadier energy without an early crash. Around workouts she keeps fat on the lower side, because fat takes longer to digest and she wants protein and carbs to do their job for recovery.

From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.

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