Caffeine has a range of benefits when consumed before training or playing sports, but too much of it is never a good thing.
Side effects of too much caffeine include that ‘jittery’ feeling, as well as energy crashes later in the day.
Caffeine is one of our top-rated pre workout ingredients, but we only recommend a small dose prior to training.
The purpose of this article is to explain why that is, and also reveal our pick of the best pre workout without a lot of caffeine.
So, without further ado, let’s get down to business and start taking a close look at caffeine and why we recommend it in small doses pre workout.
Caffeine is commonly used to increase wakefulness, reduce fatigue and improve focus – but how does it actually work?
Caffeine helps to keep you feeling more awake because it has a similar structure to adenosine, a chemical that is present in all human cells and promotes sleep.
Because it binds to the adenosine receptors, caffeine blocks adenosine’s ability to open up the brain’s blood vessels and therefore keeps you feeling more awake and energized.
The half-life of caffeine is around 5-6 hours, meaning that it can stay in your system for a long time.
Bearing this in mind, it’s certainly wise to restrict – or completely eliminate – your caffeine intake in the second half of the day, so it won’t affect your sleep.
Caffeine is one of the most widely used natural stimulants around. It’s consumed by millions of people on a daily basis in drinks such as tea and coffee.
If you’ve done any of your own research into the leading pre workout supplements on the market right now, the chances are you’ve already seen caffeine as one of the top ingredients in these products.
Caffeine can give you a good boost during excercise and it’s included in pre workout supplements for the following reasons.
Caffeine can help to:
• Boost strength
• Increase endurance
• Raise energy levels
• Enhance mental focus
As you can see, there are not many people who wouldn’t want to experience some of the positive benefits above by using caffeine pre workout.
The problems start when the doses are not correctly delivered.
Some of the side effects of taking caffeine include the ‘jitters’, energy crashes, restlessness and insomnia.
It’s pretty easy to avoid the side-effects brought on by caffeine. It’s all about restricting your daily dose to a reasonable amount.
Most pre workouts contain a form of caffeine called ‘Caffeine Anhydrous’, which simply means that that it’s dehydrated so it can be made available in a powder form.
In this next section, we’re going to talk about the dose of caffeine you should be aiming for pre workout to give you all of the positive benefits, without triggering any of the side effects mentioned above.
The problem with caffeine in pre workout supplements is that it’s often included in too high a dose.
For example, in most of the products we’ve tried, there was at least 200mg of caffeine included per serving.
Now, you may be thinking that 200mg of caffeine is not too much, but what about when you factor in your overall intake of caffeine during the day from sources such as tea, coffee and even chocolate?
Also, if you were to want to try a double scoop of your pre workout, 400mg of caffeine per serving is clearly going to be too much for some people.
That’s why although we recommend caffeine as one of our favorite pre workout ingredients, we favor products which contain less than 200mg per serving.
That should be the perfect amount to get the most out of the the benefits, without increasing the risk of incurring any side effects.
So, after setting the scene by explaining the benefits of caffeine as a pre workout, it’s now time to reveal our top pre workout without a lot of caffeine.
We found it incredibly difficult to find a pre workout supplement which contains less than 200mg of caffeine per serving, but the following product is the leading one we found.
Product website: www.4gauge.com
4 Gauge is a premium pre workout marketed by specialists supplements company Roar Ambition.
It contains a great blend of the best pre workout ingredients around right now and also has great customer reviews.
And yes, you guessed it – 4 Gauge contains just 150mg of caffeine per serving, which is just right in our humble opinion.
This product also has great customer reviews, as well as having a host of other top ingredients in its stack.
As we mentioned above, 4 Gauge contains 150mg of caffeine per serving. This is a perfect amount to get you feeling energized and focused, without triggering any of the negative side effects mentioned above.
It also means that you can probably safely take a double serving of it before your workout, because it would only mean 300mg of caffeine in total.
(We do always recommend starting out with one scoop first to assess your tolerance levels before upping your dose).
This is one of the few products on the marker right now that contains less than 200mg of caffeine per serving.
4 Gauge also contains a great selection of our other top pre workout ingredients, such as 6g of Citrulline Malate, 1g of Creatine Monohydrate and other great substances like Coconut Water Powder and Red Beet Extract.
Price, shipping and where to buy
You can’t buy this product in the shops. It’s only available directly from the manufacturer on the official website right now.
That means you also won’t find it on other sites such as Amazon or eBay.
One bottle of 4 Gauge costs $45 / £30 / €35.
They have a deal on where you buy two and the third is half price, which includes free shipping to the USA and UK. That works out at around $37.50 / £25 / €29 per bottle.
• It’s a premium-priced product, meaning that it may not fit into everyone’s budget.
• You can only buy it on the official website at the moment.
The bottom line
4 Gauge is our top recommended pre workout supplement right now and it’s also your best choice if you’re looking for a product without a lot of caffeine, as it only contains 150mg per serving.
The only slight drawbacks are that it’s a bit more expensive than some other products, and that you can only buy it on the official website at the moment.
So there we are – our full thoughts on the best pre workout without a lot of caffeine.
We’ve talked you through why caffeine can be used as an effective pre workout supplement when consumed in sensible amounts.
We’ve also revealed 4 Gauge as our top recommended pre workout supplement on the market right now, because it contains 150mg of caffeine per serving.
The Sport Review's product reviews are independent advice you can trust. Sometimes, we earn revenue if you click the links and buy the products, but we don't allow this to bias our coverage. The reviews are produced through a mix of expert opinion and real-world testing.
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BIOGRAPHY: Daniel Sturridge
BIOGRAPHY: Kepa Arrizabalaga