Many pre-workouts underdose key ingredients or rely on stimulation alone. Evidence-based dosing and full label transparency determine whether a product meaningfully improves performance or just feels strong.
A well-formulated pre-workout enhances training output by supporting energy, blood flow and focus. It works best when layered on top of good sleep, nutrition and structured training.
Multi-ingredient pre-workouts act through the nervous system, cellular energy pathways and blood flow.
Intro
Pre-workout supplements have moved from niche products to a core part of many training routines, and for good reason: when formulated well, they can enhance performance, focus, and fatigue resistance in a measurable way.¹
But what actually are they and do they work?
What is pre workout?
Pre-workout supplements are blends taken 20–40 minutes before training to support energy production, mental focus, and physical performance during a workout.² Most modern products are “multi‑ingredient pre‑workout supplements” (often called MIPS), combining caffeine, creatine, amino acids, nitric oxide boosters and cognitive enhancers in a single serving.³
Rather than being a magic bullet, a pre-workout is best viewed as a performance amplifier layered on top of good sleep, nutrition and training, helping you get more quality work done in each session.²
How pre workout works in the body
Pre-workout formulas work through several overlapping mechanisms that act on the brain, muscles and blood vessels. The main pathways are:
Central nervous system stimulation
Caffeine blocks adenosine receptors in the brain, reducing perceptions of effort and fatigue while increasing alertness and motor unit recruitment.⁴ This can translate into higher power output, better repetition quality and improved reaction time in both strength and conditioning tasks.⁵
Cellular energy support
Creatine increases phosphocreatine stores in muscle, allowing faster regeneration of ATP, the immediate fuel for short, intense efforts.⁶ Betaine may support power output and training volume through its role in methylation and osmotic balance in muscle cells.³
Blood flow and nutrient delivery
L‑citrulline is converted to L‑arginine and then nitric oxide, promoting vasodilation, increased blood flow and improved oxygen and nutrient delivery to working muscles.⁷ Meta-analyses suggest 6–8 g citrulline malate taken before lifting can modestly increase repetitions to failure, particularly in lower-body movements.⁸
Focus, motivation and “mind–muscle” connection
Tyrosine helps maintain catecholamine levels (dopamine, noradrenaline) under stress, which can support cognitive performance and focus during demanding sessions.³ Choline donors (such as citicoline, Cognizin®) support acetylcholine production, a neurotransmitter central to motor control, attention and learning.³
MARCHON Pre Workout is built precisely around these mechanisms, combining clinically aligned doses of citrulline malate, creatine, betaine, caffeine and focus-supporting ingredients to target the full chain from brain to muscle.¹
Benefits and side effects: what to expect
When used correctly, pre‑workout supplements can offer meaningful, though not magical, performance benefits. Controlled trials of multi‑ingredient pre‑workouts have reported:¹¹
Increased repetitions to failure and total work in resistance exercise.⁵ Higher anaerobic power output and reduced decline in power across repeated sprints.⁴ Improved subjective focus and readiness to train.¹⁰
However, as with any stimulant- and amino acid–based product, some transient side effects are possible, especially in new users or at higher doses:
- Caffeine-related: jitteriness, elevated heart rate, or sleep disruption if taken too close to bedtime.¹¹
- Beta‑alanine–like tingling (paraesthesia) and flushing are commonly reported with many pre‑workout blends, though MARCHON pre workout does not include beta‑alanine and therefore is less likely to cause this specific sensation.¹¹
- Rarely, multi‑ingredient products that include aggressive stimulants (for example synephrine) have been linked to cardiovascular events, underscoring the importance of choosing conservative, transparently dosed formulas.²
Longer-term studies using daily multi‑ingredient pre‑workouts for several weeks have generally not shown clinically meaningful adverse changes in standard markers of kidney and liver function in healthy individuals, though responsible use and individual medical screening remain essential.¹²
MARCHON Pre Workout sits firmly in this evidence-based category, combining clinically relevant doses of key ingredients with a transparent label and flavour profiles designed to make your pre-training routine something you look forward to.
How and when to use pre workout
Timing, dosage and context determine how effectively a pre‑workout supports training.¹¹
Timing
Most ingredients in MARCHON pre workout, especially caffeine and citrulline malate, are best taken 30–45 minutes before training to allow absorption and onset of action.⁸ For early morning sessions, taking it shortly after waking can help bridge the gap between low baseline alertness and high training demands.³
Dosage and individualisation
One full scoop of MARCHON Pre workout delivers the active doses described above; more is not better, especially regarding stimulants.³ Caffeine-sensitive individuals may choose a half serving initially to assess tolerance, then titrate up if needed.³
What to pair it with
Pre‑workout performs best when layered onto a solid fuelling strategy: consume a mixed meal or snack containing carbohydrates and some protein 1–3 hours before training where possible.³
Adequate hydration is non‑negotiable, particularly for high-intensity or longer sessions; consider sipping water or an electrolyte drink alongside your pre‑workout.³
For most lifters and fitness enthusiasts, using a pre‑workout 2–5 times per week on key training days is a pragmatic balance between benefit, tolerance and avoiding unnecessary daily stimulant exposure.¹¹
Choosing a trusted pre workout
Not all pre‑workouts are created equal; label transparency, dosing and ingredient choice matter at least as much as marketing claims. When evaluating products, look for:¹
- Fully disclosed ingredient amounts (no “proprietary blends”).¹
- Evidence-backed doses of core ergogenics such as creatine, citrulline malate and caffeine.⁷
- Sensible stimulant levels without risky additions such as synephrine or unapproved compounds, particularly if you have cardiovascular risk factors.²
MARCHON Pre Workout is formulated around these principles, with clinically aligned doses, a clear ingredient panel and a focus on both performance and cognitive support, rather than relying solely on high caffeine.¹
The new Blackberry Lemonade and Cherry Cola flavours are designed to make consistent use easy and enjoyable, supporting adherence to your training routine while delivering a research-driven formula every time.¹
If you are ready to experience how a well‑built pre‑workout can elevate your sessions, from strength and power work to conditioning and team sport preparation, MARCHON Pre workout offers a transparent, evidence‑aligned option that integrates seamlessly into a serious training plan.⁴
What does a pre-workout actually do?
A pre-workout supports three things at once.
Energy and alertness.
Strength, power, and training volume.
Focus and execution under fatigue.
It does not replace sleep, food, or smart programming.
It amplifies what is already there.
Think of it as turning the volume up on a good session.
How quickly will I feel it working?
Most people notice effects within 20–45 minutes.
Caffeine and tyrosine act on the brain first.
Citrulline supports blood flow slightly later.
Creatine supports repeated efforts across the session.
This is why timing matters.
Is this just caffeine with extras?
No. And that distinction matters.
Caffeine improves alertness and effort perception.
Creatine improves repeated high-intensity output.
Citrulline improves blood flow and work capacity.
Choline and tyrosine support focus and motor control.
Caffeine alone cannot do all of this.
What makes this different from cheaper pre-workouts?
Three things.
Clinically aligned doses.
Full label transparency.
Performance plus cognition, not just stimulation.
More ingredients does not mean better outcomes.
Better dosing does.
Will this make me jittery or anxious?
For most people, no.
Total caffeine is 310 mg, within evidence-based ranges.
Di-caffeine malate provides a smoother release profile.
There are no aggressive stimulants like synephrine.
If you are caffeine-sensitive:
Start with ½ scoop.
Avoid stacking with other stimulants.
Does it cause tingling or flushing?
No.
This formula does not contain beta-alanine, the ingredient responsible for paraesthesia (tingling).
If you dislike that sensation, this is a deliberate design choice.
Liam Holmes
I’m responsible for shaping the nutrition philosophy and supplement formulations at MARCHON. With over 18 years of experience coaching and educating athletes at elite football clubs including Tottenham Hotspur, Fulham FC, Celtic, and FC Copenhagen. My focus is on turning complex nutrition science into practical strategies. My goal is simple, to help you cut through the noise, fuel smarter, and get the most out of your training
References
Jagim AR, et al. Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements. J Int Soc Sports Nutr. 2019. (PMC6413194).
Caruso S, et al. Pre-Workout Supplements and Their Effects on Cardiovascular Outcomes. 2025. (PMC12028264).
Harty PS, et al. Multi-ingredient pre-workout supplements, safety implications, and performance outcomes. J Int Soc Sports Nutr. 2018. (PMC6083567).
Astorino TA, et al. Acute Ingestion of a Commercially Available Pre-workout Supplement Improves Anaerobic Power Output and Reduces Muscular Fatigue. J Int Soc Sports Nutr. 2022. (PMC9022706).
Hoffman JR, et al. The acute effects of a multi-ingredient pre-workout supplement on performance. J Int Soc Sports Nutr. 2018. (PMC5755346).
Nunes JP, et al. Effects of Creatine and β-Alanine Co-Supplementation on Exercise Performance and Body Composition: A Systematic Review. 2025. (PMC12251028).
Andrés LC, et al. A critical review of citrulline malate supplementation and exercise performance. 2021. (PMC8571142).
Cutrufello PT, et al. Acute Effect of Citrulline Malate on Repetition Performance in Resistance Trained Men. 2021. (PMID: 34010809).
Gómez-García F, et al. Citrulline Malate & Sprint Running Performance. 2024. (PMC11235799).
Jagim AR, et al. Multi-ingredient pre-workout supplements, safety implications, and performance outcomes. J Int Soc Sports Nutr. 2018. (PMC5755346).
Martinez N, et al. Ingesting a pre-workout supplement containing caffeine, creatine, β-alanine and amino acids before exercise. 2014. (PMID: 24916558 / linked in PMC articles).
Additional safety and tolerability data discussed within Caruso S, et al. and Jagim AR, et al. (PMC12028264; PMC6083567).
