The best pre workouts contain research-backed ingredients that boost energy, heighten focus, amplify motivation, and (most importantly) improve performance. And, for the serious fitness enthusiasts the “pre workout ritual” is both eagerly anticipated and highly gratifying.
But…
How do you choose the “right” pre workout?
After all, pre workouts come in all manner of flavors, serving sizes, and caffeine content.
That last point is perhaps the most important one of all as not everyone handles caffeine the same.
Today, we’ll discuss the differences between stim and stim-free pre workouts and help you decide whether a stim-free pre workout is right for you.
What’s the Difference Between Stim and Stim-Free?
As the name suggests, the main difference between pre-workouts and “stim-free” pre-workouts is the inclusion (or absence) of stimulants.
The most popular stimulant worldwide (pre workout or otherwise) is caffeine. It has been rigorously investigated, shown to be effective, and has a high safety profile. While caffeine is the “backbone” of pre workout formulas, other stimulants may also appear alongside caffeine, including halostachine, yohimbine, synephrine, or eria jarensis.
Why is Caffeine Included in Pre Workouts?
Caffeine resides in an elite rare class of dietary supplements as it has been studied rather extensively in regards to both physical and mental performance (most new-age supplements are lucky to have 10-20 studies backing them).
The popular stimulant helps increase alertness, productivity, mental energy, and exercise performance. More specifically, the International Society of Sports Nutrition stated in its position stand that caffeine improves[1]:
- Muscular endurance
- Movement velocity and muscular strength
- Sprinting
- Jumping
- Throwing performance
- Resistance to fatigue
- Repetitions to failure
That being the case…
Do Stim-Free Pre-Workouts Work?
Yes!
But…while caffeine can be beneficial, it isn’t the only ingredient that makes a pre workout supplement effective. In fact, there are numerous ergogenic (performance enhancing supplements) included in pre workout supplements scientifically shown to benefit individuals in the gym, including:
- L-Citrulline: an amino acid that supports nitric oxide production, blood flow, and exercise performance
- Beta-alanine: an amino acid that helps to boost endurance by delaying the onset of fatigue
- Creatine: a substance naturally produced in small amounts by our bodies that supports energy production, lean mass gains, hydration, and strength
- Nitrosigine: an “enhanced” form of L-arginine that boosts NO production, mental energy and exercise performance
- ElevATP: a combination of apple and ancient peat extracts that increases ATP levels and resistance training
1UP Stim-Free Pre Workout has been carefully formulated to include the most effective stim-free pre workout ingredients to help you push harder, delay fatigue, boost NO, heighten focus, and improve performance without caffeine.
Is Non-Stim “Better” Than Stim?
No.
Both can be effective for improving workout performance.
Truth be told, there are multiple factors that impact whether you want to use a stim-free or stim-inclusive pre workout, including:
- Are you sensitive to caffeine (do you feel jittery, have difficulty sleeping, etc. when you take caffeine-containing products?
- What time of day do you usually work out?
- How much caffeine have you already had during the day?
- How is your sleep and nutrition?
Your answers to these questions will influence whether or not you use a stim-free or stim-inclusive pre workout on any given day.
So Why Take a Non-Stim Pre-Workout?
Some individuals simply don’t respond well to caffeine, even in very low amounts (such as those found in a cup of green or black tea). It leaves them feeling jittery, anxious, or unable to fall asleep. In these cases, a stim-free pre workout is a far superior option to a caffeinated pre workout.
Other individuals may tolerate caffeine well, but they may already feel energized enough due to having other caffeine-containing beverages during the day (i.e. coffee, tea, energy drinks, etc.), and/or they may have gotten a great night’s sleep and not feel the “need” to have any other caffeine.
Lastly, if you’re training in the evening or at night, you may not want caffeine as consuming it too late in the day can impair sleep quality/duration (even if you tolerate it well).
Stim vs Stim-Free Pre-Workout: Which Should You Choose?
So how do you know if a stim or stim-free pre-workout supplement is right for you?
It really boils down to your preferences and needs.
How did you sleep?
Have you fueled your body with the right foods?
Are you sensitive to caffeine?
What time are you training?
What time do you go to bed (and wake up)?
The primary benefit of stim-free pre workouts is that they can be taken anytime of day to boost focus, mental energy and performance. If you want some extra energy and stimulation, you can add a capsule or two caffeine, have some coffee or take a serving of 1UP Pre Women or 1UP Pre Men. Alternatively, if you just want a little bit of energy, you could mix a ½ serving each of our stim-based pre workouts with a ½-1 serving of 1UP Stim-Free Pre Workout.
References
- Guest NS, VanDusseldorp TA, Nelson MT, Grgic J, Schoenfeld BJ, Jenkins NDM, Arent SM, Antonio J, Stout JR, Trexler ET, Smith-Ryan AE, Goldstein ER, Kalman DS, Campbell BI. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr. 2021 Jan 2;18(1):1. doi: 10.1186/s12970-020-00383-4. PMID: 33388079; PMCID: PMC7777221.
