CHANGE MY LOCATION

0 mi.
USE YOUR LOCATION
Site Icon
close button

Pre-Workout 101: Everything You Need to Know

Nutrition
Apr. 29, 2025 / VASA Admin
Pre-Workout 101: Everything You Need to Know

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.

RECOMMENDED

Vasa Post - The 10-10-10 Workout: Total Body Burn in Just 30 Minutes
Fitness

The 10-10-10 Workout: Total Body Burn in Just 30 Minutes
Vasa Post - Beat the Heat: Early Morning and Lunchtime Workout Hacks
Fitness

Beat the Heat: Early Morning and Lunchtime Workout Hacks

SUBSCRIBE TO OUR BLOG

Enter your email to start receiving our blog emails!

    Free class pass

    Enter your information below and we will send you your very own FREE CLASS PASS.

    |
    Change Location

      GUEST PASS TERMS & CONDITIONS

      By accepting the guest pass, you are agreeing to the following terms and conditions:
      ACCESS AND USAGE:
      a. The guest pass is valid for one-time use during the specified duration indicated on the pass.
      b. Access to the club is limited to designated hours and facilities specified by the club.
      c. The guest pass allows the guest to utilize the club’s equipment, amenities, and services available during their visit.
      d. All guests must be accompanied by an active VASA member at the time of check-in.
      ELIGIBILITY AND REGISTRATION:
      a. Guests must be at least 12 years of age. Guests ages 12-17 must be accompanied by a parent or legal guardian when using the club.
      b. The guest pass is non-transferable and can only be used by the individual named on the pass.
      c. All guests ages 18+ will be required to show a local government-issued ID upon check in.
      WAIVER AND RELEASE:
      a. Guests acknowledge and understand the risks associated with physical activity and exercise, and agree to participate at their own risk. Guests release the club, its staff, and affiliates from any liability for injuries, accidents, or damages that may occur during their visit.
      CLUB POLICIES:
      a. Guests must adhere to the club’s code of conduct and policies, including proper attire (closed toed shoes must be worn at all times in addition to shorts or pants and a shirt or sports bra), cleanliness, and respectful behavior towards other members and staff.
      b. Guests are responsible for any damages caused to the club’s property or equipment due to negligence or misuse.
      c. Harassment, foul language, threats, fights, and disruptive or threatening conduct will not be tolerated and will be grounds for removal from the club.
      d. The club reserves the right to revoke or terminate a guest pass at any time due to violation of club policies or misconduct at the discretion of club staff.
      MODIFICATIONS TO TERMS AND CONDITIONS:
      a. The club reserves the right to modify or update the terms and conditions for the guest pass.
      GOVERNING LAW AND JURISDICTION:
      a. Any disputes arising from the guest pass or the club’s facilities and services will be governed by the laws of the jurisdiction where the club is located.

      GUEST PASS LIABILITY WAIVER

      I, an adult Guest or parent (agreeing on behalf of a minor child or ward who is a Guest) expressly accept and assume all risk of injury, illness, damages or death, known and unknown, inherent or not, for my use of and participation in any and all services, amenities, facilities, machinery, equipment, locker rooms, parking lot, lobby, and any other area located in and around the Club facility, regardless of whether such injury or damage arises out of or during physical activity, including, without limitation, any loss or theft of any personal property. I am fully aware that operation of gym facilities and participation in physical activity may be dangerous and involves risk of injury to my person. I agree that I have a duty to examine each piece of equipment or facility prior to use, and refrain from use and report the same to the Club if there is any indication that such equipment or facility has been subjected to abuse, is damaged, or is in an unsafe or potentially dangerous condition. If I am the parent of a minor Guest, I have discussed the activities, responsibilities and risks with the minor child who understands and accepts them, and I, to the fullest extent permitted by law, accept them on behalf of such minor child.

      I agree, on behalf of myself (or minor child or ward), my spouse, children, heirs and personal representatives, to forever waive, release and discharge the Club and its owners, employees, affiliates, successors, and assigns from any and all claims or causes of action, known or unknown, arising out of any and all injury or damage caused by the ordinary negligence of the Club or its employees, owners or affiliates, including without limitation, any claim, damage or injury which may occur as a result of any malfunction or breakage of equipment, the Club’s improper maintenance of any machinery, equipment or facilities, the Club’s negligent instruction or supervision, and any injury from slipping or falling while in the Club facility or any portion of the premises for any reason. I expressly agree to indemnify and hold the Club harmless from any loss, liability, damage, or cost the Club may incur due to my presence at the Club facility.

      BY COMPLETING THIS FORM AND SIGNING/INITIALING BELOW, I ACKNOWLEDGE THAT I HAVE CAREFULLY READ AND UNDERSTAND THIS WAIVER OF LIABILITY AND ASSUMPTION OF RISK AND FULLY UNDERSTAND THAT I AM SURRENDERING MY RIGHT TO MAKE A CLAIM OR FILE A LAWSUIT AGAINST THE CLUB FOR PERSONAL INJURY, PROPERTY DAMAGE, WRONGFUL DEATH, PRODUCTS LIABILITY OR UNDER ANY OTHER THEORY, TO THE MAXIMUM EXTENT ALLOWED BY LAW.

      Accept & Get Pass

      Free studio class

      Enter your information below and we will send you your very own FREE STUDIO CLASS.

      |
      Change Location

        OPT IN TO TEXTS

        VASA only delivers trial passes through text message. Insert a valid phone number and check the box to receive your pass.
        Continue

        GUEST PASS TERMS & CONDITIONS

        By accepting the guest pass, you are agreeing to the following terms and conditions:
        ACCESS AND USAGE:
        a. The guest pass is valid for one-time use during the specified duration indicated on the pass.
        b. Access to the club is limited to designated hours and facilities specified by the club.
        c. The guest pass allows the guest to utilize the club’s equipment, amenities, and services available during their visit.
        d. All guests must be accompanied by an active VASA member at the time of check-in.
        ELIGIBILITY AND REGISTRATION:
        a. Guests must be at least 12 years of age. Guests ages 12-17 must be accompanied by a parent or legal guardian when using the club.
        b. The guest pass is non-transferable and can only be used by the individual named on the pass.
        c. All guests ages 18+ will be required to show a local government-issued ID upon check in.
        WAIVER AND RELEASE:
        a. Guests acknowledge and understand the risks associated with physical activity and exercise, and agree to participate at their own risk. Guests release the club, its staff, and affiliates from any liability for injuries, accidents, or damages that may occur during their visit.
        CLUB POLICIES:
        a. Guests must adhere to the club’s code of conduct and policies, including proper attire (closed toed shoes must be worn at all times in addition to shorts or pants and a shirt or sports bra), cleanliness, and respectful behavior towards other members and staff.
        b. Guests are responsible for any damages caused to the club’s property or equipment due to negligence or misuse.
        c. Harassment, foul language, threats, fights, and disruptive or threatening conduct will not be tolerated and will be grounds for removal from the club.
        d. The club reserves the right to revoke or terminate a guest pass at any time due to violation of club policies or misconduct at the discretion of club staff.
        MODIFICATIONS TO TERMS AND CONDITIONS:
        a. The club reserves the right to modify or update the terms and conditions for the guest pass.
        GOVERNING LAW AND JURISDICTION:
        a. Any disputes arising from the guest pass or the club’s facilities and services will be governed by the laws of the jurisdiction where the club is located.

        GUEST PASS LIABILITY WAIVER

        I, an adult Guest or parent (agreeing on behalf of a minor child or ward who is a Guest) expressly accept and assume all risk of injury, illness, damages or death, known and unknown, inherent or not, for my use of and participation in any and all services, amenities, facilities, machinery, equipment, locker rooms, parking lot, lobby, and any other area located in and around the Club facility, regardless of whether such injury or damage arises out of or during physical activity, including, without limitation, any loss or theft of any personal property. I am fully aware that operation of gym facilities and participation in physical activity may be dangerous and involves risk of injury to my person. I agree that I have a duty to examine each piece of equipment or facility prior to use, and refrain from use and report the same to the Club if there is any indication that such equipment or facility has been subjected to abuse, is damaged, or is in an unsafe or potentially dangerous condition. If I am the parent of a minor Guest, I have discussed the activities, responsibilities and risks with the minor child who understands and accepts them, and I, to the fullest extent permitted by law, accept them on behalf of such minor child.

        I agree, on behalf of myself (or minor child or ward), my spouse, children, heirs and personal representatives, to forever waive, release and discharge the Club and its owners, employees, affiliates, successors, and assigns from any and all claims or causes of action, known or unknown, arising out of any and all injury or damage caused by the ordinary negligence of the Club or its employees, owners or affiliates, including without limitation, any claim, damage or injury which may occur as a result of any malfunction or breakage of equipment, the Club’s improper maintenance of any machinery, equipment or facilities, the Club’s negligent instruction or supervision, and any injury from slipping or falling while in the Club facility or any portion of the premises for any reason. I expressly agree to indemnify and hold the Club harmless from any loss, liability, damage, or cost the Club may incur due to my presence at the Club facility.

        BY COMPLETING THIS FORM AND SIGNING/INITIALING BELOW, I ACKNOWLEDGE THAT I HAVE CAREFULLY READ AND UNDERSTAND THIS WAIVER OF LIABILITY AND ASSUMPTION OF RISK AND FULLY UNDERSTAND THAT I AM SURRENDERING MY RIGHT TO MAKE A CLAIM OR FILE A LAWSUIT AGAINST THE CLUB FOR PERSONAL INJURY, PROPERTY DAMAGE, WRONGFUL DEATH, PRODUCTS LIABILITY OR UNDER ANY OTHER THEORY, TO THE MAXIMUM EXTENT ALLOWED BY LAW.

        Accept & Get Pass

        Free team class

        Enter your information below and we will send you your very own FREE TEAM CLASS.

        |
        Change Location

          How was your VASA experience?

          | Change Location

          We want all of our members to be happy.

            Please sign below to confirm that you have reviewed the terms and conditions of this document and agree that the information provided is accurate and correct.

            Download PDF