If you’re serious about your training, you’re probably already familiar with the concept of pre-workout supplements. This powerful blend of ingredients is designed to boost your energy, improve your focus, and optimize your performance in the gym. But did you know that there are two main categories of pre-workouts: stimulant-based and stimulant-free? In this article, we’ll explore the pros and cons of both options so you can decide which one is best for your needs.

First of all, it is important to know what a stimulant (STIM) is. A stimulant is an active substance that makes us feel cheerful, we feel more alert and less tired.

The most well-known stimulant that many people use daily is Caffeine. Caffeine is known to make us feel less tired and more alert. This is because  adenosine  (the hormone that regulates fatigue, among other things) cannot bind to its receptor, because caffeine blocks it. As a result, adenosine cannot perform its function. Although this only sounds positive, it is not entirely so.

By consuming excessive caffeine, our sleep quality decreases drastically, which makes us feel even more tired the next day and that may lead to even more caffeine consumption. This keeps you stuck in a circuit of tiredness. Therefore, be very conscious about the use of caffeine. Consider whether you really need it that day and stick to a dosage of  3-6 mg  per kg body weight, with a maximum dosage of  400 mg per 24 hours.

Because caffeine has a half-life of 2.5 - 10 hours (depending on the dose and how sensitive you are to it) it is wise not to consume it late in the day. Caffeine is a very effective stimulant that is not harmful to our health within the dosages as indicated according to scientific research.

If you really need a boost to get through your workout, caffeine works perfectly. It is often noticeable after about 30 minutes. Make sure you stick to the recommended dosage!

Pre-workout supplements with stimulants are perhaps the most popular choice among fitness enthusiasts. They contain ingredients such as caffeine, taurine, and other stimulants to increase your energy levels and improve your alertness. Here are some of the benefits of using a stimulant pre-workout:

1. Improved Energy: Caffeine, one of the most common stimulants in pre-workouts, can give you a quick energy boost. This can be especially helpful if you're working out first thing in the morning or after a long day at work.

2. Increased Focus: Stimulants can help you focus better on your workout, reducing distractions and helping you work more efficiently.

3. Increased Fat Burning: Some stimulant pre-workouts can boost fat burning, which can be beneficial if you're also working on your body composition.

Now on to a stimulant free  (NON-STIM)  pre-workout. As the name suggests, there are no stimulants in it. This ensures that you do not suppress hormones, which is the case with stimulant pre-workouts.

Often you see substances such as L-Citruline, Beta-alanine in these Pre-Workouts. These are substances that help you to remove waste products that are created during your training and help against acidification, so that you can perform more repetitions or perhaps even more sets than you normally would be able to.

Also, some Pre-Workouts contain substances that increase your ability to concentrate (Alpha GPC) where the previously mentioned hormones are not blocked. This means you do  not experience  a crash, but you do have the benefits of better concentration during your workouts. However, it is not comparable to caffeine, but it certainly has an effect.

Stimulant-free pre-workout supplements do not contain energy-boosting ingredients such as caffeine. Instead, they focus on other aspects of performance enhancement. Here are some of the benefits of using a stimulant-free pre-workout:

1. No Energy Spikes and Crashes: If you are sensitive to stimulants or have trouble sleeping after training, a stimulant-free pre-workout may be a better choice as it won't cause energy spikes and crashes.

2. Long Workouts: For those doing long, endurance workouts, a stimulant-free pre-workout can help keep your energy levels up throughout the session without having to worry about an energy crash halfway through.

3. Less Tolerance Build-up: If you regularly use stimulant pre-workouts, your body can develop a tolerance, meaning you need more and more to achieve the same effect. This problem is avoided with stimulant-free options.

Pre-Workout: With or Without Stimulants – What’s Best for You?

Our advice is therefore to take stimulant pre-workouts if necessary if you train a little earlier in the day, so that it does not affect your sleep quality. However, if you train later in the day and need a boost for your workouts, we advise you to take a stimulant-free re-workout.