Pre-Workout 101: Everything You Need to Know - VASA Fitness (2025)

When you’re serious about your workouts, you want every session to count. That’s where pre-workout comes in. Whether you’re hitting heavy lifts, grinding through high-intensity cardio, or dragging after a long day, a quality pre-workout can help you show up and perform at your best.

Here’s everything you need to know about what it is, why it matters, and how to use it to maximize your results.

WHAT IS PRE-WORKOUT?

A pre-workout is a supplement or ready-to-drink formula designed to boost your energy, focus, endurance, and strength before you train. Packed with performance-enhancing ingredients, it’s made to help you push harder, stay locked in, and get more from every minute you spend in the gym.

Most pre-workouts combine ingredients that target both your body and mind — improving blood flow to muscles, sharpening mental clarity, and giving you the stamina to tackle even your toughest workouts.

BENEFITS OF TAKING PRE-WORKOUT

INCREASED ENERGY

Caffeine, a core ingredient in many pre-workouts, gives you a clean energy boost. It wakes up your system and helps you power through workouts—even when you’re feeling sluggish.

IMPROVED FOCUS

Some formulas add nootropics or other focus-enhancers that help sharpen your concentration, so you stay dialed in from warm-up to cooldown.

ENHANCED PERFORMANCE

Ingredients like creatine, beta-alanine, and BCAAs help improve your strength, endurance, and overall performance—giving you the ability to train harder for longer.

BETTER BLOOD FLOW (PUMP)

Amino acids like L-citrulline and L-arginine boost nitric oxide production, improving circulation. Translation? Better oxygen and nutrient delivery to your muscles and a fuller, more vascular “pump.”

REDUCED MUSCLE FATIGUE

Beta-alanine works to buffer lactic acid buildup, which delays the feeling of fatigue. That means you can knock out extra reps and extend your endurance.

IMPROVED FAT LOSS

Thermogenic ingredients like caffeine and green tea extract can help elevate your metabolism, making your workouts even more effective for body composition goals.

KEY INGREDIENTS TO KNOW

CAFFEINE

• Purpose: Boosts energy, focus, and endurance.
• Effect: Helps you push harder, for longer.

BETA-ALANINE

• Purpose: Reduces muscle fatigue and lactic acid buildup.
• Effect: Extends high-intensity effort and reduces that “burn” feeling.

CREATINE

• Purpose: Increases strength and power output.
• Effect: Supports muscle growth and improves short-burst performance like heavy lifting or sprinting.

BCAAS (BRANCHED-CHAIN AMINO ACIDS)

• Purpose: Supports muscle recovery and prevents breakdown.
• Effect: Reduces soreness and supports muscle maintenance.

L-CITRULLINE AND L-ARGININE

• Purpose: Boost nitric oxide for better blood flow.
• Effect: Improves muscle pump, endurance, and nutrient delivery.

TAURINE

• Purpose: Enhances focus, hydration, and muscle function.
• Effect: Helps sustain performance during long sessions.

NITRIC OXIDE PRECURSORS (L-ARGININE, L-CITRULLINE)

• Purpose: Increase blood circulation.
• Effect: Expands blood vessels for better endurance and pump.

VITAMINS (B-VITAMINS, VITAMIN C)

• Purpose: Support energy metabolism and reduce oxidative stress.
• Effect: Keeps your energy steady and supports faster recovery.

When Should You Take Pre-Workout?

Timing is everything. For best results, take your pre-workout 20-30 minutes before you start training. That gives the ingredients time to activate and hit their peak right as you’re getting into your workout.

A FEW QUICK TIPS:

• If your pre-workout contains caffeine (most do), avoid taking it late in the day. Caffeine can mess with your sleep, so it’s best to take it before midday or early afternoon.
• Use pre-workout on days when you really need a boost—like during intense strength training, high-endurance cardio, or when your energy’s running low.

REVIVE Pre-Workout Options at VASA

Ready to level up? You can find top-quality pre-workouts at REVIVE inside your VASA club. Here’s a sampling of what we offer:

• C4 Pre-Workout RTDs – A convenient ready-to-drink option for energy and performance.
• Total War Pre-Workout RTDs – Grab-and-go formula to fuel your toughest training days.
• Total War Baja Bomb Powder – Mix it up for a more customizable pre-workout experience.

No matter which option you choose, REVIVE has you covered with the tools you need to train smart, push harder, and recover right.

You’re already putting in the work. Pre-workout is just another tool to help you get even more out of every session. Whether you’re chasing strength gains, pushing your endurance, or looking for an extra edge, REVIVE pre-workouts can help you train smarter and recover better—the VASA way.