FitCiNutrition facts
| Nutrient | 100 g | 1 portion |
|---|---|---|
| kcal | 92 kcal | 11 kcal |
| Protein | 2 g | 0.2 g |
| Carbs | 20 g | 2.4 g |
| Fat | 0.5 g | 0.1 g |
| Fiber | 0.3 g | 0 g |
| Sugar | 2 g | 0.2 g |
| Sodium | 349 mg | 42 mg |
Where it stands in its category
Pre-Workout Powder ranks #19 of 83 in the Supplement category by calories per 100 g (lowest to highest); the category average is 297 kcal per 100 g, so it is 69% below average. 9% of its calories come from protein; weak as a protein source, pair it with protein.
Burning the 11 kcal in one 1 portion (12 g) takes about 2 minutes of brisk walking (~4.5 kcal/min at 70 kg) or 1 minutes of running (~10 kcal/min).
Where the calories come from
Share of a daily budget
One serving of Pre-Workout Powder is 1% of a 2,000 kcal reference day. Find your own number with the calorie calculator.
What to eat instead
- Lower-calorie options in the same category: Ready-to-Drink Protein Shake (62 kcal/100 g), BCAA (Genel) (40 kcal/100 g), Ostrovit BCAA (40 kcal/100 g)
- More protein for similar calories: Ready Protein Pudding (10 g/100 g), Hardline BCAA (8 g/100 g), BigJoy BCAA (8 g/100 g)
About this supplement
Pre-workout powders are flavoured blends taken 20–30 minutes before training. Calories are minor, 11 kcal per 1 portion (12 g), mostly from flavouring carbohydrates; the effect comes from the active ingredients, not the energy. Typical formulas combine caffeine (150–300 mg per scoop, equal to 2–3 espressos), beta-alanine (the harmless skin tingling), citrulline for blood flow, and often creatine or taurine.
Of these, caffeine has by far the strongest evidence for performance; the rest add smaller, more variable effects. Sodium can be notable at 42 mg per serving in some products.
How to use it sensibly
- Start with half a scoop to test caffeine tolerance; many products deliver more caffeine than people expect.
- Not after mid-afternoon. Caffeine's half-life is 5–6 hours; an evening scoop costs sleep, and sleep costs more performance than the scoop gives.
- Skip it on easy days. Using it only for hard sessions keeps the effect strong and the habit cheap.
- Check the label for creatine. If it is included, you may not need a separate creatine product; if not, creatine taken daily works independently of timing.
FAQ
Do I need it?
No. A strong coffee 30 minutes before training gives most of the benefit for a fraction of the cost. Pre-workout is a convenience, not a requirement.
Who should avoid it?
Anyone pregnant, with heart rhythm or blood-pressure conditions, anxiety disorders, or sensitivity to caffeine should ask a professional first. Under-18s are generally advised against high-caffeine products.
Why does my skin tingle?
Beta-alanine causes a temporary, harmless tingling (paraesthesia) in the face and hands; it fades within an hour and does not indicate a problem.
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