Do Pre-Workout Supplements Work? My Honest (and Slightly Over-Caffeinated) Experience

If you had asked me a year ago what my morning routine looked like, I would’ve confidently said something impressive like “hydration, mindfulness, and disciplined movement.”

What I would not have said, because it sounds slightly unhinged out of context, is: “I wake up before the sun, negotiate with two emotionally complex dogs, and then go on a three-hour walking journey that feels like I’m training for a low-budget documentary called Man vs. Leash.”

But here we are.

Mornings in my house start early. Not the, I only hit snooze once early, no, I’m talking, the rest of the world has not considered acknowledging their alarm clocks existence yet, early. And the reason for that is my two dogs, who are, without exaggeration, the very best boys.

There’s Maui, our wise, gentle, sheepdog-poodle mix who gives hugs like he’s been through therapy and wants the same for you. Then there’s Gus, his younger brother, who is part golden retriever, part enthusiasm, and part did someone just invent anxiety specifically for me?

Now, you might be thinking - Oh, how nice, you walk your dogs in the morning.

No. No, I journey with my dogs.

Separately.

Because together, they would turn a peaceful walk into a live-action reenactment of chaos theory.

So every morning, starting somewhere before 4:30, I head out. Maui gets his thoughtful, reflective stroll. Gus gets what can only be described as an emotional exorcism via cardio. And by the time I’m done, somewhere around 7:00, I’ve logged enough steps to qualify for a small medal and possibly a sponsorship from a shoe company (Asics, if you are reading this, I’m a size 10.5).

It’s a great way to start the day. It really is. There’s something grounding about being up before the world wakes up, getting fresh air, moving your body. There’s just one small issue.

By the time I’m done… I have the energy of my cell phone that’s been on 3% since last weekend.

Which brings us to the point of this story: lifting later in the day.

Because apparently, I’ve decided that after walking around what feels like several counties, I should also go lift heavy things for fun.

This is where pre-workout entered my life.

Now, let me be very clear, I did not arrive at pre-workout through deep scientific research or a carefully curated wellness plan. I arrived there the way most of us arrive at things:

A guy on the internet said, “Hey, this works,” and I said, “You seem trustworthy enough.”

So I picked up a tub from my local wholesale store, went home, and prepared to become the kind of person who says things like, Let’s goooo, unironically.

Here’s the simple version of what pre-workout is, because I did eventually look into it after willingly drinking what can only be described as neon optimism. It’s basically a mix designed to help you work out harder, longer, and with more focus. The big player is caffeine, usually somewhere in the range of 150–300 mg. Mine sits at about 200 mg, which is roughly two cups of coffee. Then you’ve got things like creatine, which helps with strength and power. Beta-alanine, which helps with muscle endurance and also makes your face feel like it’s being lightly tickled by invisible ants. And ingredients like citrulline, which help with blood flow, also known in gym terms as “the pump,” or as I like to think… why do my arms suddenly look like I know what I’m doing?

Some of these ingredients work best over time, not just in the moment. Some of them make you tingle. Some of them make you question your life choices for about six minutes before you start lifting like you’ve just been given a motivational speech by your own conscience.

And yes, there are things to be mindful of. It’s a decent hit of caffeine. It can make you jittery if you’re sensitive. It can mess with sleep if you take it too late. And like anything you’re putting in your body regularly, it’s probably worth running by a doctor if you’re planning to make it a long-term habit.

I am not here to sell you pre-workout.

I am here as a man who walked his dogs across what felt like half the Midwest before sunrise and still wanted to lift something heavier than his emotional baggage later in the day.

For me, pre-workout became less about optimizing performance and more about giving my very tired self a fighting chance. It’s the difference between walking into a workout thinking, let’s just survive this, and walking in thinking, okay… we might actually do something here. It doesn’t magically make me stronger. It doesn’t turn me into a fitness influencer. But it gives me a little boost. A little focus. Just enough energy to push through a workout after a day that already started at an hour most people consider a personal attack.

And honestly, that’s all I’m looking for.

So no, this isn’t an ad. This is just me, slightly over-caffeinated, mildly tingly, and doing my best to balance early mornings, long walks, and the ongoing experiment of trying to take care of myself without taking myself too seriously.